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Can ashwagandha reverse aging?

Ashwagandha is an herbal supplement that has been used in Ayurvedic medicine for centuries. Some proponents claim that ashwagandha can reverse signs of aging and help people live longer, healthier lives. But what does the science say? Here we’ll examine the evidence on whether ashwagandha can truly turn back the clock.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is an herb that has been used in India’s traditional Ayurvedic medicine for over 3,000 years. The name “ashwagandha” comes from the Sanskrit words “ashva,” meaning horse, and “gandha,” meaning smell. This refers to the distinctive horse-like odor of the herb’s root. Ashwagandha is also known as Indian ginseng or winter cherry.

The main active compounds in ashwagandha are withanolides, which have been shown to have anti-inflammatory, antioxidant, anticancer, immunomodulating, and adaptogenic properties. Adaptogens are herbs believed to help the body manage stress and balance hormone levels.

Ashwagandha is most well-known for its purported stress-relieving benefits. Multiple human studies have found ashwagandha supplements can reduce symptoms of anxiety and depression.

How Might Ashwagandha Impact Aging?

Proponents of ashwagandha believe it may be able to reverse or slow aging in several ways:

  • Reducing oxidative stress. Ashwagandha contains antioxidants that help fight free radicals, reactive molecules that can damage cells and contribute to aging.
  • Regulating hormones. Ashwagandha may help balance key hormones like cortisol, testosterone, and DHEA that often decline with age.
  • Reducing inflammation. Chronic inflammation is linked to many age-related diseases. The anti-inflammatory properties of ashwagandha could help diminish inflammation.
  • Supporting immune function. Ashwagandha may strengthen the immune system, which tends to weaken as we get older.
  • Increasing energy. By alleviating fatigue and increasing vitality, ashwagandha proponents argue it can make people feel more youthful.

Through these mechanisms, advocates believe ashwagandha supplements can improve people’s healthspan and longevity.

What Does the Research Say?

There is some scientific evidence to support the anti-aging potential of ashwagandha:

Animal Studies

Studies in rats, mice, and other animals have found ashwagandha supplements can:

  • Increase lifespan
  • Improve memory and cognitive function
  • Preserve bone mineral density
  • Maintain healthy cholesterol levels
  • Reduce joint inflammation and keep cartilage healthy

For example, a 2020 study in the journal Phytomedicine gave aging mice ashwagandha extract daily for 8 weeks. The treated mice had improved memory, reduced oxidative stress, increased antioxidant activity, and increased levels of key neurotransmitters like acetylcholine and dopamine compared to untreated mice.

Human Studies

There have been a few small clinical studies testing ashwagandha’s anti-aging potential in humans:

  • A 2020 randomized controlled trial published in PLOS One gave 50 healthy older adults 300 mg ashwagandha root extract twice daily. After 3 months, the ashwagandha group saw significant improvements in memory, attention, information processing speed, and executive function compared to placebo.
  • A small 2015 study found that consuming 500 mg of ashwagandha root extract daily substantially increased testosterone levels, muscle mass, and strength in 57 young male subjects during an 8-week resistance training program.
  • A 2021 randomized, double-blind study discovered that 300 mg daily of ashwagandha root extract taken for 8 weeks reduced fasting blood sugar levels and improved insulin sensitivity scores in patients with type 2 diabetes.

While promising, most human studies have been small and brief. Larger, longer-term randomized controlled trials are still needed.

Potential Anti-Aging Benefits

Based on the available research, here are some of the top ways ashwagandha may help slow aging:

Improves Memory and Cognitive Function

Multiple human and animal studies indicate ashwagandha can boost memory, attention span, information processing, and executive brain functions like planning and problem-solving. As people age, cognitive abilities tend to decline, so ashwagandha could help preserve mental sharpness in older adults.

Reduces Stress and Anxiety

By lowering cortisol and regulating key stress-response hormones, ashwagandha may help reduce anxiety and improve resiliency to stress. Chronic stress is associated with increased inflammation and faster aging.

Boosts Muscle Strength and Endurance

Research shows ashwagandha supplements can build muscle, trim body fat, and enhance performance and endurance. This can help combat the age-related loss of muscle mass and physical functioning.

Supports Heart Health

Ashwagandha’s anti-inflammatory and antioxidant properties may support heart health. One reason people grow more vulnerable to heart disease as they age is increased inflammation and oxidative damage to blood vessels and heart tissues.

Regulates Blood Sugar Levels

By improving insulin sensitivity, ashwagandha may help stabilize blood sugar. Uncontrolled high blood sugar can accelerate aging by damaging blood vessels, organs, and tissues throughout the body.

Potential Anti-Aging Benefit Description
Improves memory and cognitive function Boosts memory, attention, information processing, planning and problem-solving
Reduces stress and anxiety Lowers cortisol and regulates stress-response hormones
Boosts muscle strength and endurance Increases muscle mass, endurance and physical performance
Supports heart health Reduces inflammation and oxidative damage to blood vessels and heart
Regulates blood sugar levels Improves insulin sensitivity and glycemic control

Is Ashwagandha Safe?

Ashwagandha is generally well tolerated by most people. Potential side effects are mild and include nausea, diarrhea, and headaches. However, ashwagandha may interact with certain medications, so consult your doctor before taking it.

Ashwagandha supplements haven’t been extensively studied in pregnant or breastfeeding women, so they should be avoided until more research is done.

When purchasing ashwagandha, look for products certified by independent organizations like U.S. Pharmacopeia or ConsumerLab.com to ensure you’re getting a quality, pure supplement without contaminants.

Recommended Ashwagandha Dosage

Typical ashwagandha dosages used in studies range from 250 mg to 600 mg taken once or twice per day. It’s best to start with lower doses like 250 mg once daily and increase gradually if needed.

Look for supplements made from ashwagandha root extract standardized to a high percentage of withanolides, which are the most active compounds.

It’s best to take ashwagandha with food to minimize possible stomach upset. Use for at least 2-3 months to give it time to take full effect.

Always follow dosage directions on supplements carefully and consult your doctor, especially if you have any medical conditions or take medications.

The Bottom Line

Ashwagandha shows promising anti-aging effects in preliminary research, but larger clinical trials are still needed. It appears safe for most people and may help preserve cognitive function, reduce anxiety, build muscle mass, and stabilize blood sugar levels.

While ashwagandha shouldn’t be viewed as a magic anti-aging cure-all, adding it to a healthy lifestyle that includes regular exercise, stress management, and a nutritious diet may provide anti-aging benefits. But check with your doctor first to make sure it’s appropriate for you.

Overall, more research is still needed, but ashwagandha is an intriguing herbal supplement that may help promote longevity and healthy aging.