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Sensoril Ashwagandha Extract

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

Overview

Ashwagandha, scientifically known as *Withania somnifera*, is an adaptogenic herb widely used in traditional Ayurvedic medicine. It is derived from the roots and leaves of the plant and is available in various forms, including capsules, powders, and liquid extracts. Ashwagandha is primarily recognized for its potential to reduce stress, improve sleep quality, and enhance physical performance. Emerging research supports these benefits, particularly concerning stress reduction and sleep improvement. However, the quality of evidence varies, and further rigorous studies are needed to fully elucidate its effects. As an adaptogen, it is believed to help the body resist stressors of different kinds, whether physical, chemical, or biological. It is important to note that while generally considered safe, individuals should consult healthcare professionals before starting Ashwagandha, especially if they have pre-existing health conditions or are taking medications.

Benefits

Ashwagandha has several evidence-based benefits. It is primarily known for its ability to improve sleep quality and reduce stress levels. A systematic review indicated that Ashwagandha extract can improve sleep in adults. Studies have also shown that it reduces chronic stress in adults at doses ranging from 125 mg to 500 mg per day. Additionally, Ashwagandha may enhance physical performance by reducing muscle fatigue and improving recovery. Some studies have demonstrated significant improvements in mental alertness and reduced anxiety levels compared to placebo. The effect size for anxiety reduction was significant, with a mean difference of -2.19 (95% CI -3.39 to -1.00). These benefits typically manifest within weeks of consistent use.

How it works

Ashwagandha primarily acts on the hypothalamic-pituitary-adrenal (HPA) axis, which helps regulate the body's response to stress. By modulating the HPA axis, Ashwagandha can reduce cortisol levels, the hormone associated with stress. It also influences the nervous system, promoting relaxation and reducing anxiety. The active compounds in Ashwagandha, such as withanolides, interact with GABA receptors and other neurotransmitter systems in the brain. The bioavailability of these compounds can vary depending on the extract form and individual metabolism, affecting the overall effectiveness of the supplement.

Side effects

Ashwagandha is generally considered safe for most adults when used appropriately, but it can cause side effects in some individuals. Common side effects include gastrointestinal upset and nausea. Less common side effects may include dizziness and headaches. Rare side effects can include allergic reactions. Ashwagandha may interact with sedatives, thyroid medications, and blood thinners, so caution is advised when taking these medications concurrently. It is contraindicated in pregnancy, breastfeeding, and autoimmune diseases. Individuals with thyroid disorders or those taking thyroid medications should exercise caution. It is important to start with a low dose to assess tolerance and consult a healthcare provider before use, especially if you have pre-existing health conditions or are taking other medications.

Dosage

The minimum effective dose of Ashwagandha typically starts at 300 mg per day. The optimal dosage range is generally between 300 mg to 1250 mg per day, depending on the specific extract and desired effects. Doses above 1250 mg are less commonly studied. It is best taken with meals to reduce the likelihood of gastrointestinal side effects. Sensoril Ashwagandha, a specific extract, may have different bioavailability compared to other forms. As a fat-soluble compound, absorption may be enhanced when taken with fatty meals. There are no specifically identified required cofactors. It is advisable to start with a lower dose and gradually increase as needed, while monitoring for any adverse effects.

FAQs

How should I start taking Ashwagandha?

Begin with a low dose (e.g., 300mg) and gradually increase as needed. Monitor for any side effects and consult a healthcare provider if you have concerns.

Is Ashwagandha safe to take with other medications?

Consult a healthcare provider before use, especially if you are taking sedatives, thyroid medications, or blood thinners, as Ashwagandha may interact with these medications.

When is the best time to take Ashwagandha?

Take Ashwagandha consistently for several weeks to assess its benefits. It is often recommended to take it with meals to reduce potential gastrointestinal discomfort.

What results can I expect from taking Ashwagandha?

Users often report improved sleep, reduced stress levels, and enhanced physical recovery. Individual results may vary, and it is not a stimulant but rather promotes relaxation.

Is Ashwagandha a stimulant?

No, Ashwagandha is not a stimulant. It is an adaptogen that promotes relaxation and helps the body manage stress, rather than providing a boost of energy.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34559859/ – This study is a systematic review and meta-analysis of randomized controlled trials that investigated the effects of Ashwagandha on sleep quality. The review included five trials with a total of 400 patients and found that Ashwagandha extract improved sleep quality in adults, suggesting its potential as a natural sleep aid.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/ – This systematic review and Bayesian meta-analysis examined the effects of Ashwagandha supplementation on physical performance. The analysis of multiple studies indicated that Ashwagandha can enhance physical performance by reducing muscle fatigue and improving recovery, highlighting its potential benefits for athletes and active individuals.
https://www.mdpi.com/2072-6643/16/9/1293 – This study investigated the effects of an aqueous Ashwagandha extract on chronic stress. The research found that doses of 125 mg to 500 mg per day significantly reduced chronic stress levels, suggesting its efficacy in managing stress-related conditions.
https://www.pharmacytimes.com/view/ashwagandha-a-case-example-of-the-supplement-industry – This article discusses Ashwagandha as a case example within the supplement industry, highlighting its growing popularity and the increasing body of research supporting its benefits. It emphasizes the importance of understanding the quality and standardization of Ashwagandha products to ensure efficacy and safety.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – This randomized, double-blind, placebo-controlled trial investigated the effects of Ashwagandha on stress, anxiety, and mental alertness. The study found that Ashwagandha significantly improved mental alertness and reduced anxiety levels compared to the placebo group, supporting its potential as a cognitive enhancer and anxiolytic agent.