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Ashwagandha root extract powder

Also known as: Ashwagandha, Indian ginseng, winter cherry, Withania somnifera

Overview

Ashwagandha root extract powder is derived from the roots of *Withania somnifera*, a plant traditionally used in Ayurvedic medicine. It is primarily recognized as an adaptogen, meaning it helps the body adapt to stress. Its use is widespread for reducing stress and anxiety, improving physical performance, and enhancing sleep quality. The extract contains bioactive compounds known as withanolides, which are believed to be responsible for its therapeutic effects. Research on Ashwagandha has significantly advanced, with numerous randomized controlled trials (RCTs) and systematic reviews/meta-analyses focusing on its impact on stress, anxiety, sleep, and sports performance. While the quality of evidence varies, there is moderate to low certainty for different outcomes, supporting its role as a beneficial botanical supplement.

Benefits

Ashwagandha offers several evidence-based benefits, primarily in stress reduction, sleep improvement, and sports performance enhancement. For stress and anxiety, a systematic review and dose-response meta-analysis of 12 RCTs found significant reductions in both anxiety (SMD = -1.55) and stress levels (SMD = -1.75) compared to placebo. The effective dose range for stress was 300–600 mg/day, though the certainty of evidence was low due to heterogeneity. In terms of sleep quality, a meta-analysis of five RCTs demonstrated that Ashwagandha extract significantly improved overall sleep quality (SMD = -0.59) compared to placebo, with moderate quality evidence. Improvements were noted across sleep onset latency, total sleep time, and sleep efficiency. Furthermore, a systematic review and meta-analysis focusing on professional athletes indicated that Ashwagandha supplementation improved VO2max and other markers of sports performance, confirming its efficacy in competitive sports populations.

How it works

Ashwagandha's primary mechanism of action involves its bioactive compounds, withanolides, which are thought to modulate the hypothalamic-pituitary-adrenal (HPA) axis. This modulation helps to reduce cortisol levels, thereby mitigating the body's stress response. Additionally, Ashwagandha exhibits GABA-mimetic activity, meaning it mimics the effects of gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system, contributing to its anxiolytic (anxiety-reducing) and sleep-promoting effects. The herb also possesses antioxidant and anti-inflammatory properties, which support overall recovery and physical performance. When consumed orally, the root extract is absorbed, with its bioavailability potentially influenced by the specific formulation and co-administration with dietary fats.

Side effects

Ashwagandha is generally well tolerated in clinical trials, particularly at doses up to 600 mg/day. The most common side effects, occurring in over 5% of users, include mild gastrointestinal discomfort and headache. Less common side effects, observed in 1-5% of individuals, may include drowsiness and mild allergic reactions. Serious adverse events are rare, with no such occurrences reported in high-quality randomized controlled trials. However, caution is advised due to potential drug interactions. Ashwagandha may interact with sedatives, thyroid medications, and immunosuppressants, necessitating consultation with a healthcare provider before use. It is contraindicated in pregnant and breastfeeding women, as well as individuals with autoimmune diseases due to its immunomodulatory effects. Data on its safety in special populations, such as children and the elderly, are limited, suggesting a need for caution in these groups.

Dosage

The minimum effective dose of Ashwagandha standardized root extract is approximately 300 mg per day. For optimal benefits related to stress and sleep, the recommended dosage range is typically 300–600 mg per day. While higher doses, up to 12,000 mg per day, have been studied for anxiety, their efficacy and safety certainty are lower. Clinical trials have safely used up to 600 mg/day, but higher doses require further safety validation. Ashwagandha is typically administered once or twice daily, preferably with meals, to enhance absorption. It is important to use standardized extracts with a defined withanolide content to ensure consistent dosing and efficacy. Co-administration with fats may improve the bioavailability of the extract, though no specific cofactors are required for its absorption.

FAQs

Is Ashwagandha safe for long-term use?

Current scientific evidence supports the safety of Ashwagandha for short- to medium-term use. However, data regarding its long-term safety, beyond several months, are limited, and further research is needed.

How quickly do benefits appear?

The therapeutic effects of Ashwagandha, particularly for stress reduction and improved sleep quality, are typically observed within 4 to 8 weeks of consistent daily supplementation.

Can it be taken with other medications?

Ashwagandha may interact with certain medications, including sedatives, thyroid hormones, and immunosuppressants. It is crucial to consult a healthcare provider before combining Ashwagandha with any prescription drugs.

Is root extract powder more effective than other forms?

Standardized root extracts, especially in powder form, are generally preferred due to their consistent withanolide content, which ensures reliable dosing and efficacy compared to unstandardized forms.

Research Sources

https://journalofsportsmedicine.org/full-text/752/eng – This systematic review and meta-analysis investigated the effects of Ashwagandha on sports performance in professional athletes. It concluded that Ashwagandha supplementation significantly improved VO2max and other performance metrics compared to placebo, highlighting its potential as an ergogenic aid in competitive sports.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – This meta-analysis of five randomized controlled trials (n=1,764) found that Ashwagandha extract significantly improved overall sleep quality compared to placebo. The findings indicated improvements in sleep onset latency, total sleep time, and sleep efficiency, suggesting Ashwagandha as a beneficial aid for sleep disturbances.
https://pubmed.ncbi.nlm.nih.gov/36017529/ – This systematic review and dose-response meta-analysis of 12 RCTs (n=1,002) demonstrated that Ashwagandha supplementation significantly reduced anxiety and stress levels. While showing a dose-response relationship, the study noted high heterogeneity and low certainty of evidence for some outcomes, emphasizing the need for more standardized research.