Ashwagandha - Emotional Well-being and Cognitive Health
Emotional Well-being: Why It’s important? Emotions are one aspect of a person’s health that get neglected. Emotional well-being is a state of positive mental health where the individual is able to handle his emotions and all life activities1. It controls the healthseeking be-haviour, improves decision-making skill, increases interpersonal communication, and helps recover from stressful situations or illness. Thus, they play a significant role in overall well-being of an individual.
Cognitive Health The ability to perform well in daily life and work is the benchmark for brain health. This includes making wise decisions, solving problems, interacting effectively with others, and maintaining emotional balance. Cognitive health is just one aspect of overall brain health. Cognitive health is the ability to clearly think, learn, and remember — is an important component of performing everyday activities2.
BRAIN SYSTEMS
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Stress and the Brain Stress is a common occurrence in everyday life, especially today. With the prevalence of fast-paced life, fierce competition, bombardment of messaging on various digital devices, and constant social relations all defining the norm, the levels of stressors affecting an average person have increased unabated. A sharp uptick year on year over the last decade in the number of reported cases of stress and anxiety, regardless of age, gender, or social background has been seen and reported.3 Stress is an emotional and physiological response to adverse events and challenging circumstances. A certain amount of stress might help you stay alert and focused. However, in the long run, stress may alter your brain in ways that affect your memory. When subjected to stress, the body's first response is to release the hormone epinephrine, or adrenaline, into the bloodstream. The next stage involves the hypothalamic-pituitary-adrenal (HPA) axis, that eventually triggers the release of cortisol from the adrenal glands. After the stress has subsided, the parasympathetic nervous system begins to work to heal the body and re-establish balance between the two systems. When the HPA axis is constantly spinning in overdrive as a result of chronic stress, homeostasis becomes difficult to achieve. Chronic stress can cause the body to respond in a variety of ways. It can suppress the immune system, affect memory and cognition, disrupt digestion and sleep, and cause problems in the bedroom. Longer-term problems could lead to serious health consequences such as cardiovascular disease, diabetes, obesity and cancer.
Ashwagandha – Emotional Well Being and Cognitive Health
Ashwagandha: An Adaptogen and Natural Nootropic Ashwagandha is one of the most revered adaptogens, used for over five millennia to help support the body’s natural balance. Ashwagandha is ranked in the top 40 list among all the herbs in the market- place. According to the latest HerbalGram market report, Ashwagandha is ranked #7 in the natural channel and #34 in the mass market – a whopping 166% increase from the previous year4. As an adaptogen, ashwagandha is believed to help the HPA axis decelerate, thereby reducing the increased levels of serum cortisol and return the body to homeostasis. Ashwagandha has a GABA-mimetic effect, that reduces the over-excitation of neurons, thereby producing calmness, reducing stress and anxiety. It’s also classified as a rasayana in Ayurvedic medicine—herbals associated with anti-aging effects like longevity, health, memory and complexion. Ashwagandha embodies the very essence of the preventative and curative approach in Ayurveda. Ashwagandha is referred to as the “Prince of Herbs” in Ayurveda because it has an impressively broad range of therapeutic effects. Ashwagandha is the most recognized natural nootropic or natural herb – medharasayana – known to promote cognition in children suffering from memory deficits, for memory loss in aging adults. It also improves intellectual abilities and enhances the memory and life span of individuals. Ashwagandha is known to enhance brain function, response times, memory, concentration capacity and task performance capability5.
Stress
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Ashwagandha is neither a sedative nor a stimulant; it creates perfect balance in the body by establishing a state of homeostasis between the sympathetic nervous system and the parasympathetic nervous system. A study published in Indian Journal of Psychological Medicine examined the effects of KSM-66 ashwagandha supplementation (600mg/day) for eight weeks and found remarkable results in the reduction of stress and subjective measures of stress. This randomized, double-blind, placebo-controlled study included 64 participants with a history of chronic stress. At the study’s end, those is the KSM-66 group experienced a 28% reduction in cortisol levels. Also, ashwagandha produced a 44% reduction on the Perceived Stress Scale (PSS), and reduced depression, anxiety and stress by more than 70% on the Depression Anxiety Stress Scale (DASS). The study concluded that ashwagandha root extract not only decreases stress levels, but can also improve an individual’s sense of well-being, making it a highly desirable herb for psychological and physiological stress-related conditions, anxiety and depression6.
Effects of KSM-66 Ashwagandha root extract supplementation (600mg\day) for 8 weeks
28%
Reduction in cortisol levels
Ashwagandha – Emotional Well Being and Cognitive Health
44%
Reduction in PSS
70%
Reduction in DASS
2
Another research published in Cureus, demonstrated the effect of KSM-66 Ashwagandha supplementation on reducing stress and anxiety over 8 weeks. The randomized, prospective, double blind, placebo controlled clinical study involved 60 healthy adults between the ages 18 and 55. The study found that participants who supplemented with 600mg of KSM-66 ashwagandha experienced a 38% decrease in Perceived Stress Scale (PSS), 32% reduction in serum cortisol and a 16% reduction in anxiety measured through Hamilton Anxiety Scale (HAM-A). The study concluded ashwagandha can be used to increase resistance to stress and improve the quality of life through enhancing sleep quality, productivity and mental calmness and relaxation7.
KSM – 66 Ashwagandha supplementation produced: Perceived Stress Scale
38 %
Serum Cortisol
Hamilton Anxiety Scale
32 %
16 %
Sleep Quality Score
46.01 %
Memory and Cognition
3
Ashwagandha has been long used in Ayurveda as a nootropic herb or natural memory and cognitive enhancer-herb. In a study published in the Journal of Dietary Supplements, evaluated the effect of KSM-66 Ashwagandha supplementation on adults with mild cognitive impairment. The study involved 50 adults aged 35 years and older. The participants consumed 300 mg of KSM-66 ashwagandha root extract or placebo, twice daily for 8 weeks. The KSM-66 supplemented group experienced significant improvements in immediate and general memory subset, improvements in sustained attention, information processing, executive function and overall cognitive memory. Researchers concluded that Ashwagandha can be effective in improving immediate memory and general memory, and in improving executive function, attention and information processing speed without any side effects8.
Sleep Sleep plays an important role in maintaining health and general well-being. Sleep deprivation and sleep disruptions cause severe cognitive and emotional problems, and research associates poor sleep with numerous health conditions, including excessive physical and mental stress, hormonal fluctuations, and blood sugar instability that can cascade into ill health.
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An oft-quoted study published in the Journal of Ethnopharmacology examined the effects of KSM-66 Ashwagandha supplementation for 8 weeks in both healthy and insomniac participants. This double-blind, randomized, parallel-group, placebo-controlled trial involved 80 adults aged 18 to 50. At the end of the study in the healthy-sleep population, the KSM-66 Ashwagandha group experienced a 15.58% reduction in sleep onset latency and a 29.32% decrease in wake after the onset of sleep, while among the insomnia patients, KSM-66 induced a 33.50% and 22.70% reduction in sleep onset latency and wake after the onset of sleep, respectively.
Ashwagandha – Emotional Well Being and Cognitive Health
Among the healthy subjects supplemented with KSM-66 Ashwagandha, a 22.20% decrease in PSQI (Pittsburgh Sleep Quality Index) and 17.69% decrease in mental alertness on the rising score were noted. Among the insomniac participants who supplemented with KSM-66 Ashwagandha, a 26.22% decrease in PSQI and 36.02% decrease in mental alertness on rising were noted. This study revealed that ashwagandha supplementation produced a 29% decrease in the HAM-A scores for insomnia subjects, thus showing an overall improvement in their quality of life. KSM-66 Ashwagandha supplementation produced a 31.57% improvement in sleep quality for healthy subjects and a 45.30% increase in sleep quality in insomniac subjects. Researchers concluded that both healthy and insomniac participants who supplemented with KSM-66 Ashwagandha showed a significant improvement in the sleep parameters when compared to the placebo9.
Wake After Sleep Onset
Sleep Onset Latency
30.32%
22.58%
Total time in Bed
Total Sleep Time
7.97%
19.04% Sleep Efficiency
10.39%
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A similar study published in Cureus, examined the effect of KSM-66 Ashwagandha (600mg/day) in sleep-challenged subjects aged 18 to 60. This 10-week, randomized, double-blind, placebo-controlled study included 60 participants.The study found that participants who supplemented with KSM-66 Ashwagandha experienced a significantly shorter time falling asleep, improvement in sleep efficiency and sleep quality, and significant calming effects when compared to subjects in the placebo group. Ashwagandha also produced a 30.04% decrease in Pittsburgh Sleep Quality Index (PSQI) indicating better sleep and a 21.61% decrease in Anxiety10.
Aging Aging is associated with numerous health concerns, including sleep difficulties and decline in cognitive functioning and mental alertness. A study published in Cureus evaluated the effect of KSM-66 Ashwagandha on the improvement of sleep and general well-being in elderly participants. In this randomized, double-blind, placebo-controlled trial, participants aged 65 to 80 received 600 mg/day of Ashwagandha for 12 weeks. Participants supplemented with KSM-66 Ashwagandha demonstrated a 33.59% decrease in the sleepiness scale, indicating improved and better quality of sleep. Also, KSM-66 Ashwagandha demonstrated a 53.13% reduction in mental alertness on rising score. Lower score signifies better alertness and less drowsiness. Researchers found that those in the KSM-66 group had significant improvements in quality of sleep, quality of life, and mental alertness on rising11.
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KSM – 66 Ashwagandha supplementation produced: Total Score
Physical domain
Global domain
24.21 % Increase
Physical domain
15.16 %
Increase
22.43 % Increase
Social relationship domain
Environmental domain
psychological domain
9.82 %
18.91 %
Increase
Increase
5.60 %
Conclusion
Increase
Ashwagandha is a stress-buster, and it also helps people to get a good night's sleep. Additionally, the cognitive-enhancing properties of ashwagandha are significant and can enhance anybody's life. These study summaries demonstrate that at only 600 mg daily, KSM-66 Ashwagandha Root Extract has compelling ability to help multiple millions of people worldwide to reduce stress, reduce anxiety, enhance sleep, improve emotional and overall wellbeing, and enhance memory and cognition. Ashwagandha – Emotional Well Being and Cognitive Health
References 1. Keyes, C. L. M. (2002). The mental health continuum:From languishing to flourishing in life.Journal ofHealth and Social Behavior, 43(2), 207–222. 2. Struble, Laura M. PhD, GNP-BC; Sullivan, Barbara-Jean PhD, APRN-BC, NP Cognitive Health in Older Adults, The Nurse Practitioner: April 2011 - Volume 36 - Issue 4 - p 24-34 3. “Stress in America: Generation Z.” American Psychological Association, October 2018. 4. Smith T, May G, Eckl V, Morton Reynolds C. US Sales of Herbal Supplements Increase by 8.6% in 2019. HerbalGram. 2020;127:54-69. 5. Mukherjee PK, Banerjee S, Biswas S, Das B, Kar A, Katiyar CK. Withania somnifera (L.) Dunal - Modern perspectives of an ancient Rasayana from Ayurveda. J Ethnopharmacol. 2021;264:113157. 6. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. 7. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 11(12). 8. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. Journal of dietary supplements, 14(6), 599–612. 9. Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. J Ethnopharmacol. 2021;264:113276. 10. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9):e5797. 11. Kelgane, S. B., Salve, J., Sampara, P., & Debnath, K. (2020). Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study. Cureus, 12(2), e7083.