Ashwagandha (Withania somnifera) is a well-known herb traditionally used in Ayurvedic medicine. It has several potential health benefits which have been studied extensively.

Benefits

1. Stress and Anxiety:

   • Studies suggest that ashwagandha can help reduce stress and anxiety levels. It does so by lowering cortisol levels (stress hormones) and improving subjective stress scores over a duration of 6-8 weeks¹².
   • In another set of studies, participants taking ashwagandha reported less sleeplessness and fatigue, along with reduced serum cortisol levels when taken at doses between 500 to 600 mg per day³.

2. Sleep:

   • Ashwagandha might help improve sleep quality. People experiencing sleep difficulties who took ashwagandha found they fell asleep faster, slept longer, and woke up less frequently during the night. The most effective doses were around 600 mg per day taken for at least 8 weeks¹².

3. Hormonal and Vitality Effects:

   • In a study focusing on aging, overweight males, ashwagandha extract was found to increase levels of DHEA-S and testosterone over an 8-week period. However, no significant changes in cortisol, estradiol, fatigue, vigor, or sexual well-being were noted⁴.

Key Components

Ashwagandha is rich in withanolides, believed to be responsible for many of its beneficial effects. These include anti-inflammatory and adaptogenic properties, which help the body resist physical, chemical, and biological stressors⁵.

Safety and Side Effects

Ashwagandha appears to be safe for most people, although some may experience side effects such as headaches and nausea. It is always recommended to consult a healthcare provider before starting any new supplement⁶.

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Footnotes

1. Office of Dietary Supplements - Ashwagandha ↩ ↩²

2. Mayo Clinic - Can ashwagandha supplements help with stress and anxiety relief? ↩ ↩²

3. Office of Dietary Supplements - Ashwagandha ↩

4. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study on Ashwagandha ↩

5. Ashwagandha (Withania somnifera)—Current Research ↩

6. Mayo Clinic - Can ashwagandha supplements help with stress and anxiety relief? ↩