Get Your Personalized Supplement StackSupplement Stack Quiz

ORGANIC ASHWAGANDHA ROOT EXTRACT

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

Overview

Ashwagandha root extract is derived from the root of the *Withania somnifera* plant, a staple in traditional Ayurvedic medicine. Classified as an adaptogen, it is believed to enhance the body's resilience to both physiological and psychological stressors. This extract is widely used to improve physical performance, alleviate anxiety and stress, and promote better sleep. Research has grown significantly, with numerous randomized controlled trials (RCTs) and meta-analyses providing moderate to high-quality evidence supporting several of its purported benefits. Ashwagandha's active compounds, particularly withanolides, are thought to modulate the stress response system and influence various biological pathways. It is available in various forms, including capsules, powders, and liquid extracts, typically derived from the root of organically grown plants.

Benefits

Ashwagandha root extract offers several evidence-based benefits. It enhances physical performance by improving muscle strength, VO2 max, and reducing fatigue, as shown in a systematic review and meta-analysis of clinical trials. For anxiety and stress reduction, a meta-analysis of 12 RCTs demonstrated significant reductions in anxiety and stress levels compared to placebo, with effective doses ranging from 300-600 mg/day for stress. Additionally, Ashwagandha improves sleep quality, as evidenced by a meta-analysis of five RCTs, which showed a significant improvement in overall sleep quality compared to placebo. These benefits are primarily observed in healthy adults, with ongoing research exploring its effects in other populations.

How it works

Ashwagandha's mechanism of action involves several biological pathways. Its bioactive compounds, including withanolides, modulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing cortisol levels and the body's stress response. Ashwagandha also exhibits GABA-mimetic activity, which contributes to its anxiolytic and sleep-enhancing effects. Furthermore, it influences inflammatory pathways and reduces oxidative stress, potentially improving muscle recovery and endurance. The extract's absorption and bioavailability vary depending on the formulation but are generally sufficient to produce clinical effects at the studied doses.

Side effects

Ashwagandha is generally well-tolerated in clinical trials, with doses up to 1250 mg/day. Common side effects, occurring in more than 5% of users, include mild gastrointestinal discomfort, headache, and drowsiness. Uncommon side effects, affecting 1-5% of users, may include rare allergic reactions or mild sedation. Serious adverse events are rare, with no consistent reports in high-quality RCTs. Potential drug interactions exist with sedatives, thyroid hormone medications, and immunosuppressants due to its pharmacological effects. It is contraindicated in pregnancy and breastfeeding due to insufficient safety data and should be used with caution in individuals with autoimmune diseases. Limited data are available for elderly individuals and children, with most studies focusing on adults aged 25–48.

Dosage

The minimum effective dose of Ashwagandha is approximately 300 mg/day for stress reduction. Optimal dosage ranges from 300 to 1250 mg/day of standardized root extract, depending on the specific indication; for example, 300–600 mg/day for stress and up to 1250 mg/day for physical performance. Clinical trials have safely used up to 1250 mg/day, but higher doses require further study. It is typically administered once or twice daily with meals to improve absorption and reduce gastrointestinal discomfort. Standardized root extract with quantified withanolide content is preferred for consistency. Consuming it with fat-containing meals may enhance bioavailability. There are no specifically required cofactors.

FAQs

Is Ashwagandha safe for long-term use?

Current evidence supports the safety of Ashwagandha for up to 12 weeks. However, there is limited data available on its long-term use, and further studies are needed to assess its safety over extended periods.

How soon do benefits appear?

The effects of Ashwagandha on anxiety and stress reduction may be noticeable within 4–8 weeks. Improvements in physical performance may require a similar duration to manifest.

Can Ashwagandha cause drowsiness?

Mild sedation is a possible side effect, especially at higher doses or when combined with other sedatives. It is advisable to monitor your reaction and adjust the dosage accordingly.

Is organic Ashwagandha more effective?

Organic certification primarily relates to cultivation practices. The efficacy of Ashwagandha depends more on the standardization of the extract and its withanolide content rather than its organic status alone.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/ – This systematic review and Bayesian meta-analysis of clinical trials found that Ashwagandha supplementation (120–1250 mg/day) improved muscle strength, VO2 max, and reduced muscle fatigue and tiredness in healthy adults. The review included multiple RCTs with healthy adults, and the findings were consistent across studies, although there was heterogeneity in study designs and populations.
https://pubmed.ncbi.nlm.nih.gov/36017529/ – This systematic review and dose-response meta-analysis of 12 RCTs, involving 1002 participants aged 25–48, demonstrated significant reductions in anxiety and stress with moderate to large effect sizes. The study identified a dose-response relationship, but there was high heterogeneity and low certainty of evidence due to study quality variability.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0257843 – This meta-analysis of 5 RCTs, with 1764 adults, showed a moderate improvement in sleep quality metrics compared to placebo (SMD -0.59) with Ashwagandha. The analysis focused on immediate post-treatment effects and found consistent findings across trials, although there was moderate heterogeneity and limited long-term data.
https://examine.com/supplements/ashwagandha/ – Examine.com provides a comprehensive overview of Ashwagandha, summarizing research on its various benefits, including stress reduction, cognitive enhancement, and physical performance. It also details the mechanisms of action, dosage guidelines, and potential side effects based on available scientific evidence.
https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha – WebMD provides general information about Ashwagandha, including its uses, potential benefits, and safety precautions. It highlights the traditional uses of Ashwagandha and summarizes some of the research findings related to its effects on stress, anxiety, and other health conditions.