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Shoden Ashwagandha Extract

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

Overview

Ashwagandha is a plant-based supplement derived from the roots and leaves of *Withania somnifera*. It has been utilized in traditional Ayurvedic medicine for generations due to its adaptogenic properties that help the body deal with stress. Research surrounding ashwagandha, including the standardized Shoden Ashwagandha Extract, is expanding, focusing predominantly on its efficacy in reducing stress and anxiety, as well as enhancing sleep quality. It exists in various forms, including capsules and powders, with active compounds known as withanolides contributing to its therapeutic effects. Although numerous studies report positive outcomes, the overall quality of existing evidence varies significantly, signifying the need for further systematic investigations into its safety and effectiveness.

Benefits

Ashwagandha is primarily known for its ability to alleviate stress and anxiety in adults, with studies indicating significant reductions in stress levels, as demonstrated by metrics such as the Hamilton Anxiety Rating Scale (HAM-A) and the Depression, Anxiety, and Stress Scale (DASS-21). Clinical trials have revealed moderate effect sizes, particularly for stress and anxiety relief, with noticeable improvements often within weeks of consistent use. Additionally, ashwagandha may enhance sleep quality, supported by meta-analytic findings showing reductions in sleep onset latency and increases in total sleep duration. Though there are indications that it may improve physical performance and reduce fatigue, further studies are necessary to substantiate these claims. Populations experiencing chronic stress or anxiety may derive particular benefit from its use.

How it works

The proposed mechanisms of ashwagandha's action involve its interaction with the hypothalamic-pituitary-adrenal (HPA) axis, crucial for regulating the body’s stress response. By potentially moderating cortisol levels, a hormone elevated during stress, ashwagandha may bolster resilience to stressors. Furthermore, its possible interaction with GABA receptors may contribute to its anxiolytic effects. The active withanolides in ashwagandha are believed to interact with various biological pathways, although exact mechanisms are still under investigation.

Side effects

Ashwagandha is generally deemed safe for short-term use; however, the long-term safety profile is not well-characterized. Common side effects reportedly include gastrointestinal upset, while less frequent effects may involve dizziness and headaches. While there are no widely recognized rare side effects, caution is advised due to the lack of extensive long-term safety data. Potential drug interactions may occur with sedatives and thyroid medications, necessitating careful consideration. Pregnant or breastfeeding individuals should avoid using ashwagandha due to insufficient safety data in these populations. Moreover, those with autoimmune conditions or taking immunosuppressive drugs should exercise caution.

Dosage

The minimum effective dose of ashwagandha is typically around 120 mg per day of a standardized extract. The optimal dosage ranges are generally between 240 mg and 600 mg daily for stress relief and sleep enhancement, while studies have investigated doses up to 1250 mg daily, though higher doses are not commonly documented. It is often recommended to take ashwagandha once daily with food to enhance absorption, particularly since bioavailability might increase when taken alongside fatty meals. Currently, an upper limit of safe dosing is not well-established, but doses above 1250 mg per day are approached with caution.

FAQs

Can ashwagandha be taken with food?

Yes, taking ashwagandha with food may enhance absorption.

Is long-term use of ashwagandha safe?

While generally safe, long-term use should be approached cautiously due to limited safety data.

What is the best time to take ashwagandha?

It is best taken consistently at the same time each day for optimal effects.

When can I expect results from ashwagandha?

Improvements in stress, anxiety, and sleep quality may become noticeable within several weeks.

Is ashwagandha a stimulant?

No, ashwagandha is not a stimulant and does not provide an energy boost like caffeine.

Research Sources

https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx – This randomized controlled trial (RCT) over 60 days measured significant reductions in stress and anxiety among 60 healthy adults taking Shoden Ashwagandha Extract, with a dosage of 240 mg per day, compared to a placebo.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – A meta-analysis encompassing five trials found that ashwagandha extract resulted in significant improvements in sleep quality over placebo, indicating moderate to high-quality evidence from a cohort of 1764 participants.
https://www.mdpi.com/2411-5142/6/1/20 – This systematic review and Bayesian meta-analysis examined studies on ashwagandha supplementation and suggested it may enhance physical performance; however, the need for further research to confirm these findings was highlighted.