Ashwagandha is an herb that has been used in traditional Ayurvedic medicine for centuries. It has gained popularity in recent years for its numerous potential health benefits, including reducing stress, boosting immunity, improving cognitive function, increasing energy, and improving muscle strength and recovery.
In this blog post, we will examine the evidence behind these claims and discuss how Ashwagandha may be beneficial for your general health, vocal performance, and recovery.
Reducing Stress and Anxiety
Taking care of your mental health can improve your vocal performance. It’s true! Anxiety and stress can cause tension in your body, including your vocal cords, which can affect your voice. Poor nutrition may be a causal factor in the experience of low mood, stress, and anxiety, so alongside engaging in activities that reduce stress, like yoga, meditation, or mindfulness to help keep your body and mind relaxed and ready to perform, improving diet may help to protect not only your physical health but also your mental health.
Ashwagandha has an adaptogenic effect on the body, meaning it helps the body to adapt to stressors. A study in the Indian Journal of Psychological Medicine found that KSM-66 Ashwagandha significantly reduced stress and anxiety levels in adults after 60 days of supplementation (Chandrasekhar et al, 2012). Another study published in the Journal of Alternative and Complementary Medicine found that Ashwagandha root extract improved resistance towards stress and improved quality of life in participants.
Improving Cognitive Function
Cognitive function involves a broad range of mental processes that enable us to think, reason, learn, remember, problem-solve, and make decisions. These processes are essential for everyday tasks and play a crucial role in overall health and wellbeing. They include:
Attention: the ability to focus on specific information while ignoring distractions.
Memory: the ability to acquire, store, and retrieve information.
Creativity: the ability to generate new ideas and think outside the box.
Processing speed: the ability to process information quickly and accurately.
Language: the ability to understand and communicate language.
Perception: the ability to interpret sensory information from the environment.
Executive function: the ability to plan, organise, and carry out tasks.
Spatial skills: the ability to understand and manipulate visual and spatial information.
Reasoning and problem-solving: the ability to use logic and critical thinking to solve problems.
Emotional intelligence: the ability to understand and manage one’s own emotions, as well as understand and empathise with the emotions of others.
As you can see, cognitive wellness and function is key to all genres of vocal performance, whether as a voiceover artist, singer, podcaster, actor, teacher, or presenter! Evidence-based tips for looking after your cognitive health include eating healthily, getting enough sleep, exercising regularly, staying socially active, engaging in mentally stimulating activities, and managing stress (NHS.UK).
Alongside key vitamin and mineral benefits, VitaVoice considers cognitive wellness as key to improving and maintaining vocal performance and for that reason has carefully selected botanicals to support cognitive health and function. Several randomised, double-blind, placebo-controlled studies, including one in the Journal of Ayurveda and Integrative Medicine, have shown KSM-66 Ashwagandha to improve cognitive function, including memory, attention, and information processing speed in healthy adults (Pingali, et al. 2014; Langade et al, 2019). Ashwagandha has also been found to have neuroprotective effects for the brain and nervous system, such as reducing oxidative stress, modulating neurotransmitters, and protecting against neurodegeneration (Choudhary et al, 2017; Uddin et al, 2020).
VitaVoice Optimise and KSM-66 Ashwagandha
VitaVoice uses KSM-66 Ashwagandha, to maximise the potential health benefits of Ashwagandha as an herb.
What is KSM-66?
KSM-66 is a specific extract of ashwagandha that contains a high concentration of bioactive compounds called withanolides. These are believed to be responsible for many of ashwagandha’s beneficial effects. KSM-66 is made from the root of the ashwagandha plant and is produced using a proprietary extraction process that maintains the natural ratio of withanolides in the extract. This process results in a highly concentrated extract that is standardised to contain at least 5% withanolides, which is higher than other commonly available ashwagandha extracts.
Enhancing Physical Performance and Recovery
KSM-66 ashwagandha has been found to enhance physical performance in athletes. It is commonly accepted that professional singers are vocal athletes much like their sporting counterparts, so the VitaVoice team felt it wholly appropriate to include KSM-66 ashwagandha in our product for improving vocal performance and recovery. A randomised, double-blind, placebo-controlled study published in the Journal of the International Society of Sports Nutrition showed that KSM-66 ashwagandha supplementation for 8 weeks improved muscle strength and recovery in healthy young adults (Wankhede etc al, 2015). Another study published in the Journal of Ayurvedic and Integrative Medicine found that ashwagandha extract improved energy levels and reduced fatigue in participants with chronic fatigue syndrome (Langade, 2019).
Boosting immunity
KSM-66 ashwagandha has also been found to have immune-boosting properties according to a study in the Indian Journal of Medical Research, where researchers conducted a clinical trial on 51 healthy volunteers, including both young and elderly subjects. They found that ashwagandha root extract supplementation improved the immune response in human subjects, particularly the elderly, as measured by an increase in the number of white blood cells and the activity of natural killer cells.
In conclusion
Based on scientific evidence, KSM-66 ashwagandha is a safe and effective supplement for improving various aspects of health and wellness, including reducing stress, boosting immunity, improving cognitive function, increasing energy, and improving muscle strength and recovery. Adding VitaVoice Optimise with KSM-66 ashwagandha to your daily routine is a promising option for promoting overall wellness.
As with any supplement, it’s important to talk to your healthcare provider before adding it to your routine, especially if you have any pre-existing medical conditions or are taking medications.
SOURCES:
Reducing stress and anxiety:
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomised 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 Journal of Psychological Medicine, 34(3), 255-262.
Cooley, K., Szczurko, O., Perri, D., Mills, E.J., Bernhardt, B., Zhou, Q., & Seely, D. (2009). Naturopathic care for anxiety: a randomised controlled trial. Journal of Alternative and Complementary Medicine, 15(9), 969-977.
Improving cognitive function:
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.
Pingali, U., Pilli, R., & Fatima, N. (2014). Effect of standardised aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Research, 6(1), 12-18.
Langade, D., Kanchi, S., Salve, J., & Debnath, K. (2019). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving physical and cognitive activities in healthy adults: a randomised, double-blind, placebo-controlled study. Journal of Ayurveda and Integrative Medicine, 10(4), 223-228.
Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(55), 208-213.
Uddin, M.S., Mamun, A.A., Hossain, M.S., Akter, F., Iqbal, M.A., Asaduzzaman, M., & Bin-Jumah, M.N. (2020). Withania somnifera (L.) Dunal and its potential role in neurological disorders: A review. Journal of Ethnopharmacology, 257.
Enhancing physical performance and recovery:
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomised controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43.
Langade, D., Kanchi, S., Salve, J., & Debnath, K. (2019). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving physical and cognitive activities in healthy adults: a randomised, double-blind, placebo-controlled study. Journal of Ayurveda and Integrative Medicine, 10(4), 223-228.
Boosting Immunity:
Davis, L., Kuttan, G., Supirya, P. (2008). Immunomodulatory activity of Withania somnifera. Journal of Ethnopharmacology, 115(2), 249-256.
Mishra, L.C., Singh, B.B., & Dagenais, S. (2000) Scientific Basis for the Therapeutic Use of Withania somnifera (Ashwagandha): A Review. Alternative Medicine Review, 5(4), 334-346.
Mishra, L.C., Singh, B.B., & Dagenais, S. (2000) Immunomodulatory effects of Withania somnifera root powder in human immune cells. Indian Journal of Medical Research, 111, 106-111.