Ashwagandha Root And Leaft Extract
Also known as: Ashwagandha, Indian ginseng, Winter cherry, *Withania somnifera*
Overview
Ashwagandha is a plant native to India, Africa, and the Middle East, traditionally utilized in Ayurvedic medicine for its adaptogenic properties. It primarily functions to help the body adapt to stress and enhance overall well-being. The root and leaf extracts are rich in bioactive compounds, particularly withanolides, which are believed to mediate many of its therapeutic effects. Recent research has highlighted its potential in reducing stress, alleviating anxiety, enhancing physical performance, and possibly boosting testosterone levels. Although a growing body of evidence supports these applications, the overall quality of research remains low to moderate due to variability in study methodologies and populations.
Benefits
Ashwagandha offers several evidence-based benefits. A systematic review revealed significant reductions in anxiety (SMD: -1.55, p = .005) and stress (SMD: -1.75, p = .005) through supplementation, based on 12 RCTs involving 1,002 participants. Further, a Bayesian meta-analysis indicated improvements in physical performance, with enhancements in strength (unb: 0.68) and reduced fatigue (unb: -1.17). The herb appears especially beneficial for athletes aiming to enhance fitness and for men with low testosterone, evidenced by a 17% increase in testosterone levels seen in studies with standardized extracts. Though the evidence is compelling, the inherent variability in study designs warrants cautious interpretation.
How it works
Ashwagandha's benefits are linked to its bioactive compounds, chiefly withanolides, which influence several biological pathways. These compounds reduce cortisol levels, modulating the hypothalamic-pituitary-adrenal (HPA) axis associated with stress response. Additionally, withanolides interact with GABA receptors, contributing to anxiolytic effects. The herb also impacts the endocrine system, potentially leading to increased testosterone synthesis. Variability in the absorption of its active compounds is observed based on extraction methods, although they generally exhibit favorable bioavailability when administered orally.
Side effects
Generally regarded as safe when consumed in recommended doses, Ashwagandha, however, does have some known side effects. Commonly reported adverse effects (over 5%) include gastrointestinal disturbances, such as nausea and diarrhea. Less frequently, users may experience dizziness, headaches, or sleep disturbances (1-5%). Severe reactions, although rare (<1%), can occur, including allergic responses. Notably, the herb may interact with sedatives, thyroid medications, and anticoagulants, leading to safety concerns. It is advised that pregnant and breastfeeding women, and those with autoimmune disorders, consult healthcare providers before use due to limited safety data.
Dosage
The minimum effective dose for managing anxiety and stress is typically in the 300-600 mg range of a standardized extract containing withanolides. Optimal dosages for enhancing physical performance and testosterone levels range from 120 mg to 1250 mg per day. Although no established maximum safe dose exists, intakes exceeding 12,000 mg per day have not demonstrated additional benefits. It is generally recommended to take Ashwagandha in the morning or early afternoon to minimize potential sleep disturbances. For improved bioavailability, consumption with a fatty meal may be beneficial.
FAQs
Is Ashwagandha safe to use?
Generally, yes, but it should be used under the guidance of a healthcare provider, particularly for pregnant women or those with autoimmune diseases.
What time should I take Ashwagandha?
It can be taken any time, but morning or early afternoon is recommended to avoid sleep disturbances.
When can I expect results from Ashwagandha?
Users may notice reduced anxiety levels within a few weeks and improvements in physical performance over several weeks to months.
Does Ashwagandha cause weight changes?
No, Ashwagandha is not a stimulant and does not lead to significant weight gain or loss.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36017529/ – This systematic review and dose-response meta-analysis of 12 RCTs involving 1,002 participants found significant reductions in anxiety and stress levels due to Ashwagandha supplementation. However, variability in study designs limited the quality of the evidence.
- https://www.mdpi.com/2411-5142/6/1/20 – A Bayesian meta-analysis reviewed 6 studies focusing on athletes and indicated significant improvements in physical performance and reductions in fatigue attributable to Ashwagandha, albeit with some variability among study results.
- https://advances.umw.edu.pl/ahead-of-print/185743.pdf – This systematic review assessed multiple RCTs and crossover studies, revealing that Ashwagandha supplementation led to significant increases in testosterone, particularly among infertile men, while noting limitations in long-term safety data.
- https://www.mdpi.com/2072-6643/12/4/1119 – Research documented the health benefits of Ashwagandha, particularly in stress reduction and fitness enhancement, while emphasizing the moderate quality of the evidence due to high heterogeneity in study designs.
- https://onlinelibrary.wiley.com/doi/10.1002/ptr.7598 – The review consists of pooled data from various studies on Ashwagandha's impact, summarizing its potential to enhance stress resilience and physical performance, with a necessity for more robust long-term and multicenter studies.
Supplements Containing Ashwagandha Root And Leaft Extract
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Ashwagandha Benefits & Dosage Guide
Ashwagandha contains withanolides that offer stress reduction, improved sleep, and cognitive benefits at safe, moderate doses.