{"id":839,"date":"2025-12-16T12:30:14","date_gmt":"2025-12-16T12:30:14","guid":{"rendered":"https:\/\/aleksandrakomasz-plus.com\/ashwagandha-kot-adaptogen-med-tradicijo-in-znanostjo\/"},"modified":"2026-03-26T14:02:34","modified_gmt":"2026-03-26T14:02:34","slug":"ashwagandha-kot-adaptogen-med-tradicijo-in-znanostjo","status":"publish","type":"post","link":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/ashwagandha-kot-adaptogen-med-tradicijo-in-znanostjo\/","title":{"rendered":"Ashwagandha kot adaptogen med tradicijo in znanostjo"},"content":{"rendered":"\n<p>Ajurveda opisuje a\u0161vagando kot \u201ezeli\u0161\u010de, ki ima mo\u010d konja,\u201c simbolizira mo\u010d, vzdr\u017eljivost in plodnost.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V zadnjih dveh desetletjih je ashwagandha postala eno najbolj raziskanih adaptogenih zeli\u0161\u010d, predvsem za prepre\u010devanje stresa, anksioznosti, izbolj\u0161anja spanja, kognitivnih funkcij, \u0161portne zmogljivosti in metabolizma. Pogosto se uporablja kot tonik za reproduktivni sistem in spolno vitalnost pri mo\u0161kih in \u017eenskah. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong><strong>Ajurvedski vidik<\/strong><\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V ajurvedi je Withania somnifera klasificirana kot:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Rasa (okus): grenak (tikta), trpek (kashaja), rahlo sladek<\/li>\n\n\n\n<li>Guna (lastnosti): te\u017eka (guru), mastna\/oljna (snigdha)<\/li>\n\n\n\n<li>Virya (energija): ogrevalna (ushna)<\/li>\n\n\n\n<li>Vipaka (post-prebavni u\u010dinek): sladek (madhura)<\/li>\n<\/ul>\n\n<p>Do\u0161e: posebej zni\u017euje vata do\u0161o, hkrati uravnava kapha do\u0161o in ob pravilni uporabi ne povi\u0161uje pitte.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Tradicionalne indikacije<\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Klasi\u010dna ajurvedska besedila priporo\u010dajo ashwagandho pri:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>kroni\u010dni utrujenosti, iz\u010drpanosti in izgorelosti,<\/li>\n\n\n\n<li>nespe\u010dnosti in anksioznosti,<\/li>\n\n\n\n<li>oslabelosti \u017eiv\u010dnega sistema in kognitivnem upadu,<\/li>\n\n\n\n<li>neplodnosti, slab\u0161i kakovosti sperme, nizkem libidu,<\/li>\n\n\n\n<li>iz\u010drpanju po kroni\u010dni bolezni in pri starostni oslabelosti,<\/li>\n\n\n\n<li>bole\u010dinah v sklepih in mi\u0161icah,<\/li>\n\n\n\n<li>splo\u0161ni utrujenosti mi\u0161ic in slabem imunskem odzivu.<\/li>\n<\/ul>\n\n<p>Najpogosteje se uporablja korenina, pogosto v kombinaciji z ghijem, medom ali toplim mlekom.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Fitokemijska sestava<\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ashwagandha vsebuje bogat nabor bioaktivnih spojin, od katerih so klju\u010dne:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Withanolidi \u2013 skupina steroidnih laktonov (npr. withaferin A, withanolide A, withanoside IV in V),<\/li>\n\n\n\n<li>alkaloidi (somniferin, withanin, anferin),<\/li>\n\n\n\n<li>sitoindozidi \u2013 glikozidi withanolidov, povezani z adaptogenimi u\u010dinki,<\/li>\n\n\n\n<li><strong>fenolne spojine, flavonoidi, saponini,<\/strong><\/li>\n\n\n\n<li>vsebuje nekaj \u017eeleza in drugih mineralov.<\/li>\n<\/ul>\n\n<p>Withanolidi so strukturno podobni steroidnim hormonom in lahko delujejo kot modulatorji signalnih poti vnetja, oksidativnega stresa in celi\u010dne smrti (apoptoze).<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong><strong>Znanstveno podprti u\u010dinki<\/strong><\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong>U\u010dinki na stres, kortizol in anksioznost<\/strong><br\/><\/strong><\/strong><\/h3>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Najbolj raziskano podro\u010dje ashwagandhe je vpliv na stres. Ve\u010d randomiziranih, dvojno slepih, s placebom kontroliranih \u0161tudij je pokazalo, da standardizirani izvle\u010dki korenine: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>zni\u017eujejo serumski kortizol (tipi\u010dno za ~20\u201330 % v 60 dneh),<\/li>\n\n\n\n<li>izbolj\u0161ajo subjektivne lestvice stresa (Perceived Stress Scale, PSS),<\/li>\n\n\n\n<li>zmanj\u0161ajo simptome anksioznosti (Hamilton Anxiety Rating Scale, GAD-7),<\/li>\n\n\n\n<li>izbolj\u0161ajo kakovost spanja in zmanj\u0161ajo nespe\u010dnost.<\/li>\n<\/ul>\n\n<p>Meta-analize klini\u010dnih raziskav potrjujejo u\u010dinek na zmanj\u0161anje stresa in anksioznosti.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong>Spomin, kognicija in \u017eiv\u010dni sistem<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ashwagandha se tradicionalno uporablja kot tonik za \u017eiv\u010dni sistem. Randomizirane \u0161tudije pri blagem kognitivnem upadu ali pri zdravih odraslih so pokazale izbolj\u0161anje delovnega spomina, izvr\u0161ilnih funkcij, odzivnega \u010dasa in splo\u0161ne kognitivne zmogljivosti. V nekaterih \u0161tudijah so opazili tudi izbolj\u0161anje pozornosti in sposobnosti u\u010denja.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Predklini\u010dne raziskave ka\u017eejo, da withanolidi \u0161\u010ditijo nevrone pred oksidativnim stresom in toksi\u010dnostjo glutamata in spodbujajo nevroplasti\u010dnost (rast dendritov in sinapti\u010dnih povezav).<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong><strong>\u0160portna zmogljivost, mi\u0161i\u010dna masa in regeneracija<\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V zadnjih letih se ashwagandha pogosto uporablja pri \u0161portu in rekreaciji. Izvle\u010dek korenine pove\u010da maksimalno mo\u010d, izbolj\u0161a VO\u2082max in vzdr\u017eljivost, skraj\u0161a \u010das regeneracije in zmanj\u0161a mi\u0161i\u010dno bole\u010dino po naporu. <br\/><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong><strong>Imunomodulatorni, protivnetni in onkoprotektivni u\u010dinki<\/strong><\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Znanstvene raziskave potrjujejo, da ashwagandha deluje kot imunomodulator:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>pove\u010da aktivnost naravnih celic ubijalk (NK) in fagocitozo,<\/li>\n\n\n\n<li>zni\u017euje CRP, IL-6 in TNF-\u03b1 pri kroni\u010dnem stresu in metabolnih motnjah,<\/li>\n\n\n\n<li>lahko izbolj\u0161a odziv pri oku\u017ebah zgornjih dihal in skraj\u0161a trajanje prehladov.<\/li>\n<\/ul>\n\n<p>Predklini\u010dni podatki ka\u017eejo potencialne onkoprotektivne u\u010dinke. Withaferin A in sorodni withanolidi v laboratorijskih pogojih inducirajo apoptozo tumorskih celic, zavirajo angiogenezo in metastaziranje pri razli\u010dnih tumorskih modelih (rak dojke, debelega \u010drevesa, plju\u010d, hematolo\u0161ke malignome). <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong><strong>Varnost, kontraindikacije in interakcije<\/strong><\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ve\u010dina klini\u010dnih \u0161tudij dokazuje varnost jemanja ashwagandhe, z redkimi in blago izra\u017eenimi ne\u017eelenimi u\u010dinki:<\/p>\n\n<p><\/p>\n\n<ul class=\"wp-block-list\">\n<li>blage prebavne te\u017eave (slabost, driska, zaprtje),<\/li>\n\n\n\n<li>rahla sedacija ali zaspanost pri posameznikih, ob\u010dutljivih na GABAergi\u010dno modulacijo,<\/li>\n\n\n\n<li>ob\u010dasne ko\u017ene reakcije (srbe\u010dica, blag izpu\u0161\u010daj),<\/li>\n\n\n\n<li>priporo\u010da se previdnost pri bolnikih z znano okvaro jeter,<\/li>\n\n\n\n<li>ne uporabljajte zeli\u0161\u010da v nose\u010dnosti in med dojenjem,<\/li>\n\n\n\n<li>ne uporabljajte zeli\u0161\u010da pri hipertiroidizmu,<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong><strong>Interakcije z zdravili<\/strong><\/strong><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pri sedativih, benzodiazepinih, GABAergi\u010dna zdravilih je mo\u017een aditivni sedativni u\u010dinek zato priporo\u010damo previdnost.<\/p>\n\n<p>Pri zdravilih za \u0161\u010ditnico je mo\u017eno pove\u010danje u\u010dinka zato je potrebna prilagoditev odmerka in laboratorijsko spremljanje. <\/p>\n\n<p>Pri imunosupresivih lahko zaradi imunomodulatornega u\u010dinka ashwagandha teoreti\u010dno vpliva na njihovo delovanje.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\"><strong>Literature:<\/strong><\/h4>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p style=\"font-size:10px\">Chandrasekhar, K., Kapoor, J., &amp; Anishetty, S. (2012). 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 Journal of Psychological Medicine, 34(3), 255\u2013262.<br\/>Choudhary, D., Bhattacharyya, S., &amp; 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\u2013612.<br\/>Dar, N. J., &amp; Ahmad, M. (2020). Withania somnifera: Current perspectives on therapeutic potentials. Alternative Therapies in Health and Medicine, 26(1), 20\u201331.<br\/>Dubey, S., et al. (2021). Efficacy of Withania somnifera supplementation on stress, sleep, and quality of life: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 35(9), 1\u201315.<br\/>Kelgane, S. B., Salve, J., Sampara, P., &amp; Debnath, K. (2020). Efficacy and safety of ashwagandha root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 12(10), e11785.<br\/>Lopresti, A. L., Drummond, P. D., &amp; Smith, S. J. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. American Journal of Men\u2019s Health, 13(2), 1557988319835985.<br\/>Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., &amp; Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111\u2013114.<br\/>Salve, J., Pate, S., Debnath, K., &amp; Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466.<br\/>Sharma, M., &amp; Chandola, H. M. (2011). Withania somnifera (Ashwagandha) in Ayurveda: A review of pharmacological and clinical studies. AYU, 32(1), 72\u201379.<br\/>Singh, N., Bhalla, M., de Jager, P., &amp; Gilca, M. (2011). An overview on ashwagandha: A Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5 Suppl), 208\u2013213.<br\/>Tripathi, A. K., et al. (2018). Effect of Withania somnifera on subclinical hypothyroidism: A double-blind, randomized, placebo-controlled trial. Journal of Alternative and Complementary Medicine, 24(3), 243\u2013248.<br\/>Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., &amp; Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43.                        <\/p>\n<\/blockquote>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ashwagandha (Withania somnifera) je ena klju\u010dnih rastlin v ajurvedski medicini, kjer jo uvr\u0161\u010dajo med rasajane \u2013 to so zeli\u0161\u010da, ki regenerirajo, krepijo vitalnost, odpornost na stres in vplivajo na dolgo\u017eivost. <\/p>\n","protected":false},"author":1,"featured_media":2128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[91,90],"tags":[],"class_list":["post-839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana","category-zivljenjski-slog"],"acf":[],"taxonomy_info":{"category":[{"value":91,"label":"Prehrana"},{"value":90,"label":"\u017divljenjski slog"}]},"featured_image_src_large":["https:\/\/www.aleksandrakomasz-plus.com\/wp-content\/uploads\/2025\/12\/Ashwagandha_04-1-572x1024.webp",572,1024,true],"author_info":{"display_name":"wpm","author_link":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/author\/wpm\/"},"comment_info":0,"category_info":[{"term_id":91,"name":"Prehrana","slug":"prehrana","term_group":0,"term_taxonomy_id":91,"taxonomy":"category","description":"","parent":0,"count":7,"filter":"raw","cat_ID":91,"category_count":7,"category_description":"","cat_name":"Prehrana","category_nicename":"prehrana","category_parent":0},{"term_id":90,"name":"\u017divljenjski slog","slug":"zivljenjski-slog","term_group":0,"term_taxonomy_id":90,"taxonomy":"category","description":"","parent":0,"count":6,"filter":"raw","cat_ID":90,"category_count":6,"category_description":"","cat_name":"\u017divljenjski slog","category_nicename":"zivljenjski-slog","category_parent":0}],"tag_info":false,"jetpack_featured_media_url":"https:\/\/www.aleksandrakomasz-plus.com\/wp-content\/uploads\/2025\/12\/Ashwagandha_04-1.webp","_links":{"self":[{"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/posts\/839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/comments?post=839"}],"version-history":[{"count":2,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/posts\/839\/revisions"}],"predecessor-version":[{"id":2894,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/posts\/839\/revisions\/2894"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/media\/2128"}],"wp:attachment":[{"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/media?parent=839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/categories?post=839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.aleksandrakomasz-plus.com\/sl\/wp-json\/wp\/v2\/tags?post=839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}