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Standardized Ashwagandha Extract

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

Overview

Ashwagandha, scientifically known as *Withania somnifera*, is an adaptogenic herb primarily derived from the roots of the plant, native to the Indian subcontinent, Africa, and the Middle East. It has been traditionally utilized in Ayurvedic medicine to promote physical and mental well-being, alleviate stress and anxiety, enhance sleep quality, and improve athletic performance. Studies have shown moderate to high levels of empirical support for its health benefits, primarily through randomized controlled trials (RCTs) and systematic reviews. Adaptogenic properties are characteristic of this herb, allowing the body to better withstand stressors. Various formulations are available, including capsules, tablets, and liquid extracts, supporting its application in dietary supplements.

Benefits

Research indicates several evidence-based benefits of ashwagandha. A systematic review with 400 participants found significant enhancement in sleep quality (SMD -0.59), particularly in those diagnosed with insomnia. Additionally, a meta-analysis of 558 patients highlighted its effectiveness in reducing stress (MD -4.72) and anxiety (MD -2.19) as well as lowering serum cortisol (MD -2.58). Furthermore, ashwagandha has shown to enhance physical performance, including cardiovascular fitness (mean difference 3.00 in VO2max) among athletes, particularly with higher dosages (330-1000 mg/day). The evidence typically stems from well-designed RCTs, though some studies exhibit limitations such as small sample sizes.

How it works

Ashwagandha acts through various biological pathways, primarily by modulating the hypothalamic-pituitary-adrenal (HPA) axis and reducing cortisol levels, which is a known stress hormone. It also exhibits antioxidant properties and interacts with the nervous and endocrine systems, influencing neurotransmitter systems linked to mood and stress response, such as GABA and serotonin receptors. The overall adaptogenic effects contribute to enhanced resilience against physiological and psychological stressors, promoting a state of homeostasis within the body.

Side effects

Overall, ashwagandha is generally regarded as safe with few adverse effects reported. The most common side effects, occurring in more than 5% of users, include mild gastrointestinal discomfort. No specific uncommon or rare side effects were found in the literature, suggesting a favorable safety profile. However, safety considerations apply to certain groups, including pregnant or breastfeeding women and those with autoimmune diseases due to the herb's immunomodulatory properties. Additionally, ashwagandha may interact with sedatives, thyroid medications, and blood thinners, necessitating caution and consultation with healthcare providers prior to use, particularly in populations such as the elderly or individuals on other medications.

Dosage

The recommended effective dose of ashwagandha varies by intended use. For sleep and anxiety, a minimum effective dose is ≥300 mg/day, with optimal ranges being 300-600 mg/day. For enhancing physical performance, 330-1000 mg/day is recommended. Although no maximum safe dose is established, exceeding 1000 mg/day may not be well-researched. Timing of administration can be beneficial; taking doses in the morning and evening ensures stable plasma levels throughout the day. Ashwagandha is typically available in capsules or tablets, but absorption may be improved when taken with meals containing fats.

FAQs

Is ashwagandha safe for everyone?

Ashwagandha is generally considered safe, but caution is advised for pregnant women and those with autoimmune diseases due to its immunomodulatory effects.

How should I take ashwagandha?

It is best to take ashwagandha in the morning and evening to maintain consistent levels. Dosages vary depending on the desired effects.

When can I expect to see results from ashwagandha?

You can expect improvements in sleep quality, stress, and anxiety levels within 8-24 weeks of regular supplementation.

Does ashwagandha have immediate effects?

No, ashwagandha is not a stimulant and works as an adaptogen over time rather than providing immediate relief.

Research Sources

https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – This systematic review and meta-analysis evaluated the effects of ashwagandha on sleep quality in 400 participants, revealing significant improvements with a standardized mean difference of -0.59, although it noted high heterogeneity among the included studies.
https://www.mdpi.com/2072-6643/12/4/1119 – A comprehensive meta-analysis assessing ashwagandha's impact on stress and anxiety in 558 patients demonstrated considerable reductions in perceived stress and anxiety, alongside lowered serum cortisol levels, with moderate to high-quality evidence highlighting its efficacy.
https://pubmed.ncbi.nlm.nih.gov/39348746/ – This analysis explored the effectiveness of ashwagandha in enhancing physical performance among trained individuals, demonstrating significant improvements in VO2max and recovery, supported by a modest but significant mean difference.
https://www.mdpi.com/2411-5142/6/1/20 – The study highlighted the roles of ashwagandha in physical performance metrics, noting considerable enhancements in strength and exercise capacity among users over an 8-24 week supplementation period.
https://academic.oup.com/sleep/article/45/Supplement_1/A303/6592997 – This resource presented findings confirming ashwagandha’s potential to significantly improve sleep quality, based on a meta-analysis that provided insights into its effectiveness across various populations.