Ashwagandha (Withania somnifera) is a widely recognized adaptogen that has been used for centuries in traditional Ayurvedic medicine. It is known for its various health benefits, particularly in managing stress, anxiety, and improving physical performance.

Benefits of Ashwagandha

1. Stress and Anxiety Reduction: Ashwagandha is renowned for its ability to reduce stress and anxiety. It can lower cortisol levels, which are often elevated in stressful situations¹².

2. Improved Sleep: There is evidence supporting its efficacy in enhancing both sleep quality and total sleep time in people with and without insomnia².

3. Physical Performance: Ashwagandha has been shown to improve physical performance, including cardiovascular and muscle strength, in both athletes and non-athletes³.

4. Cognitive Benefits: The herb is also reported to have neuroprotective properties, making it beneficial for cognitive function and memory⁴⁵.

5. Anti-Inflammatory and Antioxidant Effects: It exhibits both anti-inflammatory and antioxidant effects, contributing to general wellbeing⁶.

Mechanism of Action

Ashwagandha contains several bioactive compounds, such as alkaloids, flavonoids, and steroidal lactones (withanolides), which are thought to be responsible for its health benefits. It primarily works by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which helps regulate stress response⁴⁷.

Usage and Dosage

The common dosages studied usually range from 125 mg to 600 mg of ashwagandha root extract per day, typically divided into one or two doses. However, the effective dosage can vary based on the specific health target and individual factors⁸.

Safety and Side Effects

Ashwagandha is generally considered safe when taken in recommended doses. However, possible side effects can include gastrointestinal upset, headache, and drowsiness. Pregnant or breastfeeding women should avoid using ashwagandha without consulting a healthcare provider⁹.

Footnotes

1. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract ↩

2. Office of Dietary Supplements - Ashwagandha ↩ ↩²

3. Effects of Ashwagandha on Physical Performance ↩

4. Examine.com - Ashwagandha ↩ ↩²

5. An Overview on Ashwagandha ↩

6. Ashwagandha—Current Research on Health-Promoting Activities ↩

7. Examine.com - How Ashwagandha Works ↩

8. Examine.com - Dosage ↩

9. Ashwagandha Side Effects ↩