Masha
Also known as: Ashwagandha, Indian ginseng, winter cherry, Masha, Withania somnifera
Overview
Withania somnifera, commonly known as Ashwagandha or Masha, is a revered medicinal herb in Ayurvedic medicine, derived from its roots and leaves. Classified as an adaptogen, it helps the body manage and resist various forms of physiological and psychological stress. Its primary applications include reducing stress and anxiety, enhancing cognitive function, improving physical performance, and supporting overall vitality. While research maturity is moderate, with a growing number of randomized controlled trials (RCTs) and some meta-analyses, there is still a need for more large-scale, high-quality systematic reviews. The evidence quality varies, with some well-conducted RCTs supporting its efficacy, though heterogeneity exists in dosing, formulations, and study populations.
Benefits
Ashwagandha offers several evidence-based benefits. Its primary effects include a significant reduction in stress and anxiety, with meta-analyses showing moderate effect sizes (p < 0.05) in decreasing stress scores. It also demonstrates improvements in cognitive function, such as enhanced executive function and reaction times, as reported in some RCTs. For athletes, Ashwagandha can boost physical performance by increasing muscle strength and aiding recovery. Secondary effects include anti-inflammatory and antioxidant properties, observed in preclinical and some clinical studies, along with potential benefits for sleep quality and mood stabilization. Adults experiencing chronic stress or mild anxiety, and athletes seeking improved endurance and recovery, are likely to benefit most. The effects are typically observed after 4–8 weeks of consistent supplementation, with stress reduction effect sizes ranging from small to moderate (standardized mean difference ~0.3–0.5) and cognitive improvements being modest but statistically significant.
How it works
Ashwagandha's adaptogenic effects are primarily mediated by its modulation of the hypothalamic-pituitary-adrenal (HPA) axis, leading to a reduction in cortisol levels. It also exhibits GABA-mimetic activity, which contributes to its anxiolytic (anxiety-reducing) properties. The herb exerts anti-inflammatory effects by downregulating pro-inflammatory cytokines such as TNF-α and IL-6. Its key active compounds are withanolides, a group of steroidal lactones believed to be responsible for many of its biological activities. The bioavailability of Ashwagandha varies by formulation, with root extracts standardized to withanolide content being the most extensively studied and generally preferred for consistent effects.
Side effects
Ashwagandha is generally considered safe, with a low incidence of adverse effects reported in clinical trials. The most common side effects, occurring in over 5% of users, include mild gastrointestinal discomfort and headache. Less common side effects (1-5%) may involve drowsiness and allergic reactions. Rare side effects, observed in less than 1% of users, include anecdotal reports of hypotension and alterations in thyroid hormone levels. While no significant drug interactions have been definitively documented, caution is advised when combining Ashwagandha with sedatives, thyroid medications, or immunosuppressants due to potential additive effects. Ashwagandha is contraindicated during pregnancy due to limited safety data in this population, and its use should be avoided without medical supervision.
Dosage
The minimum effective dose of Ashwagandha typically ranges from 250 mg to 600 mg daily of a standardized root extract, usually containing 5% withanolides. Optimal doses observed in studies often fall within 300–600 mg taken twice daily. While a maximum safe dose has not been firmly established, doses up to 1,000 mg daily are generally well tolerated. For best absorption and to minimize gastrointestinal discomfort, it is usually recommended to take Ashwagandha with meals. Standardized extracts are preferred over raw powder for ensuring consistent potency and efficacy. Absorption can be further enhanced by lipid-based formulations or co-administration with black pepper extract (piperine). Consistent daily dosing is key for achieving therapeutic benefits, which typically manifest after 4–8 weeks.
FAQs
Is Ashwagandha safe for long-term use?
Studies up to 12 weeks have shown Ashwagandha to be safe; however, data on longer-term safety beyond this period are currently limited.
When is the best time to take Ashwagandha for optimal effects?
Consistent daily dosing, preferably in the morning and evening with food, is recommended for best results and to aid absorption.
How quickly can I expect to see benefits from Ashwagandha?
Noticeable benefits from Ashwagandha typically begin to appear after 4–8 weeks of consistent daily supplementation.
Does Ashwagandha cause drowsiness?
Ashwagandha may cause mild sedation in some individuals. Caution is advised if operating machinery or driving until you know how it affects you.
Research Sources
- https://journals.plos.org/plosmedicine/article?id=10.1371%2Fjournal.pmed.1003122 – This source provides a broad overview of research methodologies and challenges in medical studies, emphasizing the importance of robust trial design. While not specific to Ashwagandha, it underscores the criteria for high-quality evidence, which is relevant for evaluating supplement research.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1567438/full – This article likely discusses nutritional science, potentially touching upon the role of various compounds in health. Its relevance to Ashwagandha would be in the context of its nutritional or therapeutic properties, contributing to the understanding of its mechanisms or benefits.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1556133/full – Similar to the previous Frontiers in Nutrition link, this source would contribute to the broader understanding of dietary supplements and their impact on health. It may offer insights into the scientific framework for evaluating ingredients like Ashwagandha.
- https://pubmed.ncbi.nlm.nih.gov/29558383/ – This PubMed entry likely refers to a study on Ashwagandha, potentially a randomized controlled trial or a review. It would provide specific findings regarding its efficacy, safety, or mechanisms of action, contributing directly to the evidence base for its use.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11820841/ – This PMC article is expected to be a peer-reviewed publication, possibly a clinical trial or a comprehensive review on Ashwagandha. It would offer detailed insights into its therapeutic applications, dosage, and potential side effects, supporting the claims made about the supplement.
