From the Research
Ashwagandha root extract, specifically 500mg daily with 2.5% withanolides, is recommended to alleviate stress, anxiety, and improve quality of life in healthy adults, as evidenced by the most recent and highest quality study 1.
Key Points
- The recommended dose of ashwagandha root extract is 300-600mg of standardized extract daily, taken with food, with effects often becoming noticeable after 2-4 weeks of consistent use.
- Ashwagandha root extract has been shown to reduce stress and anxiety by regulating cortisol levels and modulating neurotransmitter activity in the brain, as seen in studies such as 2 and 1.
- The root contains compounds called withanolides, which appear to have a beneficial effect on stress and anxiety, with a non-linear dose-response analysis indicating a favorable effect of ashwagandha supplementation on anxiety until 12,000mg/d and stress at a dose of 300-600mg/d, as reported in 3.
- While generally considered safe for most adults, ashwagandha should be avoided by pregnant or breastfeeding women and those with autoimmune conditions like rheumatoid arthritis or lupus, and may interact with medications for thyroid disorders, diabetes, high blood pressure, and immunosuppressants, as noted in 4 and 5.
Benefits and Safety
- Ashwagandha root extract has been shown to improve sleep quality, cognitive function, and overall well-being, as reported in studies such as 2 and 4.
- The adverse effects associated with ashwagandha are limited, but further information is required to determine its safety with long-term administration, as noted in 5.
- Consulting with a healthcare provider before starting supplementation is advisable, especially if you have existing health conditions or take other medications, as ashwagandha may interact with certain medications, as reported in 4 and 5.