Guide to the smart nutrients

Natural Health, March-April, 1998

Here, broken down into categories by their history of use and proven effectiveness, are the major smart nutrients people are taking today.

PROVEN BY HISTORY OF USE

ASHWAGANDHA

WHAT IT IS Also known as "Indian ginseng," ashwagandha is the aromatic root of Withania somnifera, a tall branching shrub with pale yellow-green flowers, cultivated in India and North America.

REPORTED EFFECTS Ashwagandha is believed to nurture and clear the mind, calm and strengthen the nervous system, promote sound sleep, and rejuvenate tissues throughout the body. Like ginseng, the powers of this root as a rasayana, an all-around promoter of health and balance, are legendary. Ashwagandha is said to fortify all systems in the body, including the mind.

HOW IT WORKS This root contains alkaloids and steroidal lactones, which relax the central nervous system, while combating stress and promoting overall balance. And it contains several key amino acids that can bolster the brain's own natural supplies: glycine, valine, tyrosine, proline, and alanine.

THE EVIDENCE Used for thousands of years as a folk remedy in India, ashwagandha has only recently been subjected to scientific testing. In one double-blind randomized clinical study in New Delhi, researchers studied the aging process of 101 healthy male adults, ages 50 to 59, for one year. Results showed that in the men who were taking ashwagandha, the aging process was slowed--their hair was less grey, their red blood cell counts higher, serum cholesterol levels lower; and three-quarters of the men taking the herb reported improvement in sexual performance: And a 1997 study at the University of Leipzig in Germany using male rats showed that an extract of ashwagandha affects acetylcholine metabolism in the brain, which could explain its cognitive enhancement abilities.

CAVEATS No dangerous side effects have been associated with ashwagandha, but large doses may cause irritation to mucous membranes or gastrointestinal upset. Also, because this herb may exaggerate the effects of barbiturates, it should not be used in conjunction with sedatives. Pregnant women should not take ashwagandha, except under the supervision of a doctor.

WHERE TO FIND IT You can find ashwagandha in various forms, including the dried root, powder, capsules, tablets, or liquid extract. The supplement is available in most health foods stores. About 2 to 6 grams of the powdered root is considered to be a reasonable daily dose, and it may be taken daily.

GINSENG

WHAT IT IS Ginseng is another adaptogen, used for thousands of years throughout Asia, Europe, and America. There are many types of ginseng, but some herbalists and physicians suggest that Siberian ginseng may be the most potent type, and Siberian ginseng is thought to be especially effective for improving cognitive function.

REPORTED EFFECTS This herb is a mild stimulant, so it is sometimes recommended for people feeling lethargic or having trouble concentrating, or just for an energizing boost. As a tonic, it promotes long-term overall health, including that of the mind.

HOW IT WORKS Ginseng works to normalize conditions and regulate energy in both body and brain. In his book Brain Longevity (Warner Books, 1997), Dharma Singh Khalsa, M.D., calls ginseng a "balanced stimulant," because it stimulates both the adrenergic (adrenal) nervous system and the cholinergic ("calming") nervous system.

THE EVIDENCE In several studies, subjects taking ginseng have demonstrated marked improvements in reaction speed and performance on cognitive function tests.

CAVEATS Taking ginseng may not be advisable for those with high blood pressure. Also, ginseng is probably effective when taken occasionally as a pick-me-up, rather than as part of a daily regimen.

WHERE TO FIND IT Ginseng is sold in health foods stores and Asian grocery stores nationwide, usually as a root, powder, tea, or in capsule or tablet form. Depending on your health and reasons for taking ginseng, a reasonable dose may range anywhere from 750 mg to 1, 500 mg daily.

BACOPA MONNIERA

WHAT IT IS Bacopa monniera, more commonly known as the Brahmi plant (which means "Creator" in Sanskrit), is one of the most popular brain tonics in the pantheon of Ayurvedic remedies. In India, people of all ages have been taking bacopa for over 5,000 years.

REPORTED EFFECTS While ashwagandha is considered in India (like ginseng is in China) to be an all-around health tonic and adaptogen, bacopa is known specifically as a "smart" nutrient that improves the intellect. So if you want to get smarter, says Ayurvedic physician Virender Sodhi, M.D. (Ayurved), bacopa is a good herb to try. Bacopa also plays many other roles in Ayurvedic medicine--as a diuretic, tranquilizer, and treatment for asthma, depression, insanity, and epilepsy, among other conditions.

HOW 1T WORKS No one is quite sure how bacopa influences brain chemistry, and research is still in the early stages. Because bacopa is an adaptogen, it works to achieve balance in the body and strengthen the immune system's ability to respond to stress. And it is thought to act as a sedative, influencing the central nervous system by stimulating a "calming" neurotransmitter in the brain. Bacopa may also stimulate the production of serotonin in the brain, which could explain its reputation as an effective antidepressant. According to Sodhi, bacopa also helps to regenerate dendrites in brain cells.