Standardized Ashwagandha
Also known as: Ashwagandha, Indian ginseng, winter cherry, Withania somnifera
Overview
Ashwagandha, scientifically known as *Withania somnifera*, is a traditional Ayurvedic herb primarily utilized as an adaptogen. It is derived from the root of the plant and helps the body manage physiological and psychological stress. This herbal adaptogen is commonly incorporated into supplements to enhance physical performance, alleviate stress and anxiety, improve sleep quality, and support cognitive function. Research on Ashwagandha is growing, with numerous randomized controlled trials (RCTs) and several systematic reviews and meta-analyses providing evidence for its effects. The quality of evidence varies but includes well-conducted studies with low-to-moderate risk of bias, supporting its role as a beneficial botanical extract.
Benefits
Ashwagandha offers several evidence-based benefits. For physical performance, a systematic review and Bayesian meta-analysis of 13 RCTs demonstrated that Ashwagandha supplementation (120–1250 mg/day) significantly improved muscle strength, cardiorespiratory fitness (VO2max), and reduced fatigue in healthy adults, with strong credible intervals supporting efficacy. Another meta-analysis confirmed significant improvements in VO2max, a key marker of aerobic capacity, in athletes and healthy adults. Regarding mental well-being, meta-analyses of RCTs showed significant improvements in sleep quality and mental alertness upon waking, alongside reduced anxiety levels. A systematic review and dose-response meta-analysis of 12 RCTs found Ashwagandha significantly reduced anxiety and stress levels compared to placebo, with a dose-dependent effect observed, although evidence certainty was rated low due to heterogeneity.
How it works
Ashwagandha primarily functions as an adaptogen by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which helps to reduce cortisol levels and enhance the body's resilience to stress. It also exhibits GABA-mimetic activity, contributing to its anxiolytic and sleep-enhancing properties. The main bioactive compounds, known as withanolides, are believed to exert anti-inflammatory, antioxidant, and neuroprotective effects within the body. The oral bioavailability of Ashwagandha varies depending on the extract standardization and formulation, with standardized root extracts typically containing 1.5-5% withanolides, which are crucial for its therapeutic actions.
Side effects
Ashwagandha is generally considered safe and well-tolerated at doses up to 1250 mg/day in clinical trials. Mild gastrointestinal discomfort and drowsiness are rare but possible common side effects, occurring in less than 5% of users. Uncommon side effects (1-5%) may include headache or allergic reactions. No serious adverse events or significant drug interactions have been consistently reported in controlled trials, indicating a favorable safety profile for most individuals. However, certain contraindications exist: Ashwagandha should be avoided during pregnancy and breastfeeding due to insufficient safety data. Individuals with autoimmune diseases should also exercise caution or avoid use due to its potential immunomodulatory effects. It is always advisable to consult a healthcare professional before starting any new supplement, especially if you have pre-existing conditions or are taking other medications.
Dosage
The minimum effective dose of standardized Ashwagandha extract typically starts around 120 mg per day. The most common and effective dosage range for standardized root extract, containing 1.5-5% withanolides, is between 300 to 1250 mg per day. While higher doses, up to 12,000 mg per day, have been explored for anxiety, caution is advised due to limited safety data at such elevated levels. Ashwagandha can be taken once or twice daily, and it is often recommended to take it with meals to enhance absorption and minimize potential gastrointestinal discomfort. The timing is flexible and can be adjusted based on individual preference and desired effects, such as taking it in the evening for sleep support.
FAQs
Is Ashwagandha safe for long-term use?
Current research supports Ashwagandha's safety for up to 12 weeks of continuous use. Longer-term studies are limited, so extended use should be discussed with a healthcare professional.
How soon do benefits appear?
Improvements in stress and anxiety levels may be noticed within 4-8 weeks of consistent supplementation. Physical performance benefits may require a similar or slightly longer duration to become apparent.
Does Ashwagandha interact with medications?
Potential interactions exist with sedatives, thyroid hormone medications, and immunosuppressants. However, these interactions are not extensively documented in clinical trials, so caution and medical advice are recommended.
What is the best form of Ashwagandha to take?
Standardized root extracts containing 1.5-5% withanolides are generally recommended for consistent potency and efficacy, as these are the forms most studied in clinical trials.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/ – This systematic review and Bayesian meta-analysis of 13 RCTs found that Ashwagandha supplementation significantly improved muscle strength, cardiorespiratory fitness (VO2max), and reduced fatigue in healthy adults. The study highlighted the low-to-moderate risk of bias in included trials and supported the efficacy of Ashwagandha for physical performance.
- https://journalofsportsmedicine.org/full-text/752/eng – This meta-analysis confirmed significant improvements in VO2max, a key marker of aerobic capacity, with Ashwagandha supplementation compared to placebo. While noting heterogeneity in study populations and outcomes, the research supported Ashwagandha's role in enhancing sports performance.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – This meta-analysis of RCTs demonstrated that Ashwagandha significantly improved sleep quality and mental alertness upon waking, alongside reducing anxiety levels. Despite some heterogeneity and smaller sample sizes, the findings indicated a positive effect on sleep and mental well-being.
- https://pubmed.ncbi.nlm.nih.gov/36017529/ – This systematic review and dose-response meta-analysis of 12 RCTs found that Ashwagandha significantly reduced anxiety and stress levels in adults. The study identified a dose-response relationship but noted high heterogeneity and low certainty of evidence, suggesting a need for more high-quality research.
Recommended Articles
Milk Thistle & Liver Health: The Role of Silymarin
Silymarin in milk thistle significantly supports liver health by providing antioxidant properties and therapeutic effects on liver diseases.
Rhodiola Supplements: Effective Ingredients & Levels
Rhodiola rosea supplements should be standardized to 3% rosavins for stress management efficacy.
Mushroom Supplement Extraction: Enhancing Potency
Extraction is essential to unlock the full potency of certain mushroom supplements like Reishi, Cordyceps, and Lion's Mane.
Top Ingredients for Liver Health: What You Need to Know
Key ingredients that support liver health include silymarin from milk thistle, omega-3 fatty acids, and various antioxidants, offering protection and improved liver function.