Ashwagandha root
Also known as: Withania somnifera, Ashwagandha, Indian ginseng, Winter cherry
Overview
Ashwagandha (*Withania somnifera*) is a perennial shrub native to India, the Middle East, and parts of Africa, with its root being the primary medicinal component. It is categorized as an adaptogen, herbal supplement, and nootropic, traditionally used to mitigate stress, anxiety, and sleep disturbances, as well as to enhance physical performance. Its adaptogenic properties help modulate the body's stress response. Research suggests it can improve sleep quality and physical performance. The primary bioactive compounds include withanolides (such as withaferin A and withanolide D), alkaloids, saponins, and flavonoids. While research maturity is moderate, with several randomized controlled trials (RCTs) and meta-analyses, some heterogeneity in results exists, leading to moderate to low certainty in the available evidence.
Benefits
Ashwagandha has several evidence-based benefits. Meta-analyses of RCTs indicate significant reductions in stress (SMD: -1.75; 95% CI: -2.29, -1.22) and anxiety (SMD: -1.55; 95% CI: -2.37, -0.74) compared to placebo. It also improves overall sleep quality (SMD: -0.59; 95% CI: -0.75 to -0.42). Furthermore, studies show modest improvements in strength, power, and cardiorespiratory fitness in healthy adults with dosages ranging from 120 mg to 1,250 mg per day. Secondary benefits may include reduced fatigue and improved recovery. Most evidence is based on studies in adults aged 25–48 years, with limited data available for older adults or children. Benefits are typically observed within 4–12 weeks of supplementation.
How it works
Ashwagandha primarily works by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which helps to reduce cortisol levels, thereby acting as an adaptogen. It interacts with the central nervous system (CNS), endocrine system, and immune function. At the molecular level, it exhibits GABAergic activity and antioxidant effects, largely attributed to its withanolide constituents. While withanolides are considered the main bioactive components, their absorption and metabolism are not yet fully understood. This modulation helps the body manage stress and maintain homeostasis.
Side effects
Ashwagandha is generally well-tolerated in clinical trials, with adverse events being rare and mild. Common side effects (occurring in >5% of users) include mild gastrointestinal upset and drowsiness. Uncommon side effects (1–5%) may include headache and nausea. Rare side effects (<1%) encompass allergic reactions and, in isolated case reports, liver enzyme elevations. Drug interactions are possible with sedatives, thyroid medications, and immunosuppressants, and there is a theoretical risk when combined with CNS depressants. It is contraindicated in pregnancy due to potential uterine stimulant effects and in individuals with autoimmune diseases due to theoretical risks. Special consideration is advised for children and the elderly due to limited data.
Dosage
The minimum effective dose of ashwagandha is 300 mg/day of root extract, standardized to withanolides. Optimal dosage ranges from 300–600 mg/day for stress and anxiety, and up to 1,250 mg/day for physical performance. While doses up to 12,000 mg/day have been studied for anxiety, the long-term safety of such high doses remains unclear. It is typically taken once or twice daily, with or without food. Standardized root extract with a withanolide content of 1.5–5% is recommended. Absorption may be improved when taken with food. No specific cofactors are identified as required for its efficacy.
FAQs
Is ashwagandha safe?
Ashwagandha is generally safe for most adults. Monitor for gastrointestinal upset or drowsiness. Consult a healthcare provider before use, especially if you have pre-existing health conditions or are taking medications.
When should I take ashwagandha?
Ashwagandha can be taken at any time of day. Some prefer taking it in the evening for its potential sleep benefits, while others take it in the morning for stress reduction throughout the day.
How long does it take to see results?
Modest improvements in stress, anxiety, sleep, and physical performance may be noticeable within 4–12 weeks of consistent supplementation. Individual results may vary.
Is ashwagandha a miracle herb?
No, ashwagandha is not a 'miracle herb.' While it offers several potential benefits, its effects are modest and can vary significantly between individuals. It should be used as part of a holistic approach to health.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36017529/ – This meta-analysis of 12 RCTs (n=1,002) found that ashwagandha significantly reduced stress and anxiety compared to placebo. The study noted a dose-response relationship for anxiety up to 12,000 mg/day and for stress at 300–600 mg/day, but also highlighted high heterogeneity and low certainty of evidence.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/ – A systematic review and Bayesian meta-analysis of 12 studies showed that ashwagandha modestly improved strength, power, and cardiorespiratory fitness in healthy adults. The effective dosage ranged from 120–1,250 mg/day, but the study also noted a low-to-moderate risk of bias and small effect sizes.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – This meta-analysis of 5 trials (n=1,764) found that ashwagandha significantly improved overall sleep quality. The study reported moderate heterogeneity and used different sleep measures, indicating a need for more standardized research in this area.
- https://www.mdpi.com/2072-6643/12/4/1119 – This review article discusses the potential health benefits of ashwagandha, focusing on its adaptogenic and antioxidant properties. It highlights the role of withanolides in modulating various biological pathways and improving overall well-being.
- https://journals.sagepub.com/doi/full/10.1177/02698811231200023 – This study investigates the effects of ashwagandha on muscle strength and recovery. The findings suggest that ashwagandha supplementation can lead to improvements in muscle strength and faster recovery times after exercise, supporting its use in physical performance enhancement.
Supplements Containing Ashwagandha root
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Ashwagandha Benefits & Dosage Guide
Ashwagandha contains withanolides that offer stress reduction, improved sleep, and cognitive benefits at safe, moderate doses.