Ashwagandha Root Powder Extract
Also known as: Ashwagandha, Indian ginseng, winter cherry, Withania somnifera
Overview
Ashwagandha root powder extract is derived from the root of Withania somnifera, a plant deeply rooted in Ayurvedic medicine. It is primarily recognized for its adaptogenic properties, which are believed to help the body adapt to stress. This supplement is commonly used to reduce stress, anxiety, and fatigue, improve physical performance, and enhance sleep quality. The extract contains key bioactive compounds known as withanolides, which are thought to be responsible for its therapeutic effects. Research on Ashwagandha is increasingly robust, with a growing number of randomized controlled trials (RCTs) and meta-analyses supporting its traditional uses, although some evidence quality remains moderate to low.
Benefits
Ashwagandha offers several evidence-based benefits. For physical performance, a systematic review and Bayesian meta-analysis of RCTs found that Ashwagandha supplementation (120–1250 mg/day) significantly improved strength and power-related variables, showing a medium to large effect size. It also demonstrated a large effect size in reducing fatigue and improving recovery. Regarding sleep quality, a meta-analysis of five RCTs indicated that Ashwagandha extract significantly improved overall sleep quality compared to placebo, with moderate quality evidence. For stress and anxiety, a systematic review and dose-response meta-analysis of 12 RCTs showed significant reductions in both anxiety and stress levels. However, the certainty of this evidence was rated low due to heterogeneity and study quality concerns. Additionally, a systematic review and meta-analysis confirmed Ashwagandha’s efficacy in improving sports performance parameters like maximal oxygen consumption (VO2max), though further research is needed due to study heterogeneity.
How it works
Ashwagandha's primary mechanism of action involves its bioactive compounds, withanolides, which are believed to modulate the hypothalamic-pituitary-adrenal (HPA) axis. This modulation helps reduce cortisol levels, thereby attenuating the body's stress response. The extract also exhibits antioxidant and anti-inflammatory properties, which may contribute to improved muscle recovery and regulation of sleep. Furthermore, Ashwagandha may influence neurotransmitter systems, specifically GABAergic and serotonergic pathways, which could explain its anxiolytic (anxiety-reducing) and sleep-promoting effects. The bioavailability of Ashwagandha depends on extraction methods, with root powder extracts standardized to withanolide content being commonly used for consistent effects.
Side effects
Ashwagandha is generally well tolerated in clinical trials, even at doses up to 1250 mg/day. The most common side effects are mild and infrequent, primarily involving gastrointestinal discomfort such as stomach upset or diarrhea, and occasional drowsiness. Rare adverse events are not well documented in current research. While drug interactions are not extensively studied, caution is advised when Ashwagandha is combined with certain medications. This includes sedatives, as Ashwagandha may enhance their effects, leading to increased drowsiness. It should also be used cautiously with immunosuppressants due to its potential immunomodulatory effects, and with thyroid medications as it may influence thyroid hormone levels. Contraindications for Ashwagandha use include pregnancy, due to insufficient safety data, and autoimmune diseases (such as rheumatoid arthritis, lupus, or Hashimoto's thyroiditis) because of its potential to stimulate the immune system. Individuals with pre-existing liver conditions should also exercise caution, although liver toxicity is rare.
Dosage
The minimum effective dose of Ashwagandha root powder extract is approximately 120 mg per day, particularly for physical and cognitive effects. The optimal dose range typically falls between 300–1250 mg per day, with specific dosages varying based on the desired indication; for instance, 300–600 mg per day is commonly used for stress reduction. Studies have shown that doses up to 1250 mg per day are generally safe and have not resulted in serious adverse events. Ashwagandha is typically administered once or twice daily, and it is often recommended to take it with meals to enhance absorption and minimize potential gastrointestinal discomfort. The preferred form is a root powder extract standardized to its withanolide content, as this ensures consistency in the amount of active compounds. Taking Ashwagandha with fatty meals may further enhance its bioavailability.
FAQs
Is Ashwagandha safe for long-term use?
Current evidence supports the safety of Ashwagandha for use up to 12 weeks. Data on safety for longer-term use beyond this period are limited, so extended use should be discussed with a healthcare professional.
How soon do benefits appear?
The onset of benefits from Ashwagandha can vary, but effects on stress reduction and improved sleep quality are typically observed within 2 to 8 weeks of consistent supplementation.
Can it be taken with other supplements?
Generally, Ashwagandha can be taken with other supplements. However, if you are currently taking any medications, it is advisable to consult with a healthcare provider to avoid potential interactions.
Does it cause sedation?
Mild drowsiness can occur with Ashwagandha, particularly at higher doses. This effect contributes to its sleep-promoting properties but should be considered if operating machinery or driving.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/ – This systematic review and Bayesian meta-analysis by Bonilla et al. (2021) examined the effects of Ashwagandha on physical performance and fatigue. It found that Ashwagandha supplementation produced medium to large effect sizes for strength, power, and fatigue reduction, with low to moderate heterogeneity among studies. The study's strength lies in its robust Bayesian modeling, though limitations include variability in dosing and populations.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – Cheah et al. (2021) conducted a meta-analysis of five RCTs focusing on Ashwagandha's effect on sleep quality. The analysis demonstrated a significant improvement in sleep parameters with moderate quality evidence. Limitations noted included moderate heterogeneity (I²=62%) and relatively short trial durations, suggesting a need for longer-term studies.
- https://pubmed.ncbi.nlm.nih.gov/36017529/ – This systematic review and dose-response meta-analysis by Akhgarjand et al. (2022) assessed Ashwagandha's impact on anxiety and stress across 12 RCTs. It reported significant reductions in both anxiety and stress levels. However, the certainty of the evidence was rated low due to high heterogeneity (I² > 80%) and variable study quality, indicating a need for more standardized research.
- https://journalofsportsmedicine.org/full-text/752/eng – Jayawardena et al. (2025) conducted a systematic review and meta-analysis on Ashwagandha's effects on sports performance, including VO2max. The review confirmed efficacy in some parameters but highlighted the limited number of studies and significant heterogeneity in outcomes, which restricts broad conclusions about its overall impact on sports performance.
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Ashwagandha Benefits & Dosage Guide
Ashwagandha contains withanolides that offer stress reduction, improved sleep, and cognitive benefits at safe, moderate doses.