Shoden
Also known as: Ashwagandha, Indian ginseng, Winter cherry, *Withania somnifera*
Overview
Ashwagandha is an adaptogenic herb native to India, Africa, and the Middle East, recognized for its role in Ayurvedic medicine. It is primarily utilized to enhance stress resilience and promote overall health. The herb's active constituents, chiefly withanolide glycosides, contribute to its therapeutic potential. Research is evolving, with numerous randomized controlled trials and systematic reviews noting effects on stress reduction, anxiety alleviation, and improvements in physical performance. Although major health benefits have been substantiated, further extensive studies are required to solidify findings, and evidence quality remains moderate to high. Ashwagandha typically exists in extract form, with standardized concentrations of its active compounds.
Benefits
Ashwagandha exhibits several evidence-based benefits: 1. **Stress Relief and Anxiety Reduction**: In a 60-day RCT, supplementation (240 mg/day) significantly reduced anxiety as assessed by the Hamilton Anxiety Rating Scale (HAM-A, p = .040) and the Depression, Anxiety, and Stress Scale -21 (DASS-21, p = .096). 2. **Hormonal Changes**: The same study indicated a significant drop in morning cortisol levels (p < .001) and some increase in testosterone levels in males (p = .038), although testosterone changes were not statistically significant versus placebo. 3. **Physical Performance**: A systematic review revealed that ashwagandha outperformed placebo, indicating sufficient efficacy in enhancing physical performance metrics in healthy individuals. 4. **Fatigue and Vigor**: Improvements in fatigue and vigor were noted, although not significantly different from placebo. 5. **Aging Benefits**: In older men, ashwagandha increased DHEA-S and testosterone levels, enhancing health status but these changes were not long-term. Overall, evidence suggests beneficial effects especially in populations dealing with stress and hormonal imbalance.
How it works
Ashwagandha's action primarily stems from its withanolide glycosides, which engage various biological mechanisms to mitigate stress and anxiety. It is thought to modulate the hypothalamic-pituitary-adrenal (HPA) axis, thus affecting cortisol production. It also interacts with the endocrine system, influencing levels of hormones such as testosterone and DHEA-S. While the specific molecular pathways are not fully defined, potential interactions with GABA receptors and other neurotransmitter systems have been proposed, contributing to neuronal stability and emotional regulation.
Side effects
Ashwagandha is generally regarded as safe when taken as directed. In clinical reviews, no common side effects were reported; incidents over 5% were non-existent. Uncommon side effects were not significant, with no adverse events noted in RCTs. However, rare effects remain poorly documented due to a lack of comprehensive data. Caution is recommended for individuals using medications that impact the HPA axis, as potential interactions could arise, although specific drug interactions are limited. Pregnant or breastfeeding women should steer clear of ashwagandha owing to insufficient safety evidence. Furthermore, those with autoimmune disorders or on immunosuppressants should consult healthcare providers prior to supplementation.
Dosage
The minimum effective dosage of ashwagandha is not firmly established; however, studies suggest a range of 240 mg to 600 mg per day. A daily dose of 240 mg, standardized to 35% withanolide glycosides, has shown efficacy in decreasing stress and anxiety. Maximum safe doses are undetermined, but 600 mg/day has not produced adverse effects in studies. It is typically consumed once daily, preferably after dinner, and absorption may be enhanced with water. Standardized capsules or tablets are common forms of supplementation, with no specific cofactors necessary for efficacy.
FAQs
Is ashwagandha safe for everyone?
Ashwagandha is generally safe, but individuals with health conditions or on specific medications should consult a healthcare provider prior to use.
When should ashwagandha be taken?
It is best taken once daily, often after dinner, with water to enhance absorption.
What results can I expect from ashwagandha?
Expected benefits include reduced stress and anxiety, improved physical performance, and possible hormonal benefits.
Is ashwagandha a stimulant?
No, ashwagandha is not a stimulant; it acts as an adaptogen, requiring time to notice its effects.
Research Sources
- https://journals.sagepub.com/doi/10.1177/1557988319835985 – A randomized, double-blind, placebo-controlled trial involving 60 adults showed that ashwagandha significantly decreased anxiety and cortisol levels after 60 days. Limitations included a small sample size and short follow-up duration.
- https://www.researchgate.net/publication/349216316_Effects_of_Ashwagandha_Withania_somnifera_on_Physical_Performance_Systematic_Review_and_Bayesian_Meta-Analysis – This systematic review and meta-analysis assessed the effect of ashwagandha on physical performance across various studies, demonstrating its superiority over placebo in enhancing exercise-related performance metrics.
- https://library.udel.edu/databases/cochrane/ – Provides access to various systematic reviews that analyze herbal supplements, including ashwagandha, contributing to understanding its efficacy and safety in diverse populations.
- https://hsls.libguides.com/Embase-search-filters/systematic-reviews – This guide assists in locating systematic reviews on herbal remedies, including ashwagandha, emphasizing collaborative and evidence-based approaches in safety assessments.
- https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx – This research article investigates ashwagandha's role in stress relief and hormonal regulation, reinforcing findings related to its effectiveness in mitigating stress symptoms.
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