If you've been stressed, someone has likely recommended you take ashwagandha. According to integrative medical specialist Dr. Yufang Lin, ashwagandha may help increase energy and support the body's response to inflammation, discomfort, and stress. 24% of American adults experience fatigue. 60% of deaths worldwide are attributed to chronic inflammation. 50.2 million American adults experience chronic pain. Anxiety disorders represent the most widespread mental health condition in the United States. With these statistics, it's logical to conclude that many people might find ashwagandha's properties beneficial for supporting overall well-being.
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What is Ashwagandha?: Understanding its Origin and Composition
Ashwagandha (Withania somnifera) is an herb native to parts of India, Africa, and the Middle East that has been used in Ayurvedic and indigenous medicine for over 3,000 years. Ashwagandha has been found to contain many important bioactive constituents, including flavonoids, phenolic acids, alkaloids, saponins, tannins, and withanolides. These active compounds have been shown to possess properties that may support the immune system, heart health, brain health, and overall vitality. Combined, traditional use and scientific evidence suggest that ashwagandha can support various aspects of health. (2, 9)
The Top 5 Potential Benefits of Ashwagandha
Clinical trials suggest that ashwagandha extract may support the management of various health concerns, including joint health, reproductive health, memory, stress, and heart health. Let's explore the research that backs the use of ashwagandha for supporting some of these areas.
1. Ashwagandha for Stress and Anxiety Support
The most popular and well-known application of ashwagandha is for stress and anxiety support. Ashwagandha is classified as an adaptogen, a substance that helps the body cope with stress. In vitro and in vivo animal and clinical data suggest that the adaptogenic effects of ashwagandha come from this herb's potential to influence cortisol levels, support dopamine receptors in the brain, mimic the effects of GABA, and enhance serotonin transmission.
A meta-analysis of seven clinical studies concluded that taking ashwagandha 240-1,000 mg daily for 8-12 weeks may help improve perceived stress levels by 30-44% and influence cortisol levels by 22-28%. Clinical research also shows that taking ashwagandha root extract may help college students manage stress and support healthy weight management. (manage stress, weight gain)
Clinical practice guidelines from the World Federation of Societies of Biological Psychiatry and the Canadian Network for Mood and Anxiety Treatments suggest ashwagandha root extract at doses of 300-600 mg (standardized to 5% withanolides) daily as monotherapy or adjunctive therapy in individuals with generalized anxiety disorder (GAD). This suggestion is based on three clinical trials that have consistent results showing that ashwagandha supplementation may help reduce the severity of GAD symptoms in over half of individuals taking it (16, 25).
2. Ashwagandha for Supporting Cognitive Function and Memory
Adaptogenic herbs may exhibit neuroprotective, anti-fatigue, mood-supporting, and cognitive-enhancing activities. These actions may help support mental capacity, including executive functioning, attention, reaction time, and memory. Simply stated, ashwagandha may support brain health. (22)
Poor sleep impacts intellectual performance negatively and, in the long term, can increase the risk of cognitive decline and dementia. Findings from preclinical animal models suggest that ashwagandha may help manage the acute effects of sleep disruption on memory and learning. Human clinical trials support this notion; not only have they shown that ashwagandha can improve sleep in individuals with insomnia and non-restorative sleep, but they have also suggested that ashwagandha may support measures of executive function, sustained attention, and short-term memory. (29)
Preliminary results from a 2013 study also found ashwagandha to be a pro-cognitive agent in doses of 500 mg daily for eight weeks in individuals with bipolar disorder. Positive clinical outcomes of this study included improved markers of auditory-verbal working memory, reaction time, and social cognition.
3. Ashwagandha for Enhancing Stamina and Endurance
Research suggests that ashwagandha may be a beneficial supplement for athletes looking to support their athletic performance and physical stamina. A systematic review and meta-analysis including 12 studies concluded that ashwagandha may enhance physical performance by noting improvements in participants' muscle strength, VO2 max, and physical recovery. Researchers hypothesize that the positive effects of ashwagandha root extract on muscle strength, cardiorespiratory fitness, and post-exercise recovery may be due to the antioxidant properties of the plant. (5)
4. Ashwagandha for Supporting Thyroid Health
Ashwagandha seems to support thyroid hormone synthesis and secretion. Preliminary clinical research in adults with subclinical hypothyroidism suggests that taking 300 mg of ashwagandha root extract twice daily for eight weeks may help support thyroid hormones triiodothyronine (T3) and thyroxine (T4) serum concentrations and influence serum thyroid stimulating hormone (TSH) levels.
5. Potential Immune-Supporting Properties of Ashwagandha
Ashwagandha's high concentration of withanolides and sitoindosides is likely responsible for its potential immune-supporting benefits. These active constituents appear to support the activity of macrophages, phagocytosis, and lysosomal enzymes, which play crucial roles in the immune system's defense against infectious pathogens. (18)
In a human study, increases in immunoglobulins, interferon-gamma, interleukin-4, T cells, B cells, and natural killer cells were measured in healthy adults after a month of taking just 60 mg of ashwagandha extract daily. These findings suggest that ashwagandha may help modulate the innate and adaptive divisions of the immune system and could be a supportive strategy for maintaining immune health.
In a 2021 study, researchers gave patients with confirmed COVID-19 infection an Ayurvedic formula containing ashwagandha, giloy ghanvati, swasari ras, and tulsi ghanvati twice daily for one week. At the end of the trial, patients taking the formula witnessed improvements in recovery, measurable reductions in serum inflammatory markers, and a reduction in the risk of delayed recovery. While these results cannot be wholly attributed to ashwagandha, they do suggest that ashwagandha may play a role in supporting the immune system.
How to Incorporate Ashwagandha into Your Routine
Incorporating ashwagandha into your routine as a part of your daily health regimen involves careful consideration of dosages, forms, and supplement quality. Ashwagandha is commonly available in various forms, such as capsules, powders, and tinctures. When it comes to dosing, it's essential to consult a healthcare professional or follow the recommended guidelines on the product label. A standard dose ranges from 250 to 500 mg, taken one to two times daily. Capsules are convenient for precise dosing, while powders allow for versatile consumption, such as mixing it into smoothies or teas. When buying supplements, look for reputable brands that offer third-party testing, ensuring the product's purity and authenticity.
Safety Precautions for Using Ashwagandha
Most people can safely use ashwagandha. Anecdotal and traditional use of ashwagandha suggests that long-term use of the herb is generally considered safe. However, clinical research has only definitively concluded that it can be safely administered for up to three months. (2)
In some individuals, ashwagandha may cause drowsiness and digestive upset. There have been a few cases linking liver injury to ashwagandha supplements. (2)
The use of ashwagandha may be unsafe for the following populations (2):
- Patients who are pregnant or breastfeeding
- Patients scheduled for surgery
- People with hormone-sensitive prostate cancer
- Patients taking medications for diabetes and high blood pressure, immunosuppressants, sedatives, and anticonvulsants
To ensure the safety and efficacy of supplementation, it is always advised to consult with a knowledgeable healthcare provider or herbalist before taking ashwagandha.
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Summary
Ashwagandha is a traditional Ayurvedic herbal remedy used for thousands of years. Scientific data suggest that Ashwagandha is a versatile herb that may support various aspects of health due to its adaptogenic, neuroprotective, anti-inflammatory, and antioxidant properties.
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