From the Research
Ashwagandha is a safe and effective herbal supplement for reducing stress and anxiety, improving sleep quality, and enhancing cognitive function, with a recommended dosage of 300-600mg daily of root extract standardized to contain 1-10% withanolides, as supported by the most recent and highest quality study 1.
Key Benefits of Ashwagandha
- Reduced stress and anxiety
- Improved sleep quality
- Enhanced cognitive function
- Increased strength and muscle recovery for athletes
- Potential immune system support
Dosage and Administration
- Typical dosing ranges from 300-600mg daily of root extract standardized to contain 1-10% withanolides
- Many studies use 600mg daily divided into two doses for optimal effects
- Choose a high-quality supplement that specifies withanolide content
- Take it consistently, and consider cycling off periodically (such as 8 weeks on, 2-4 weeks off) to prevent tolerance
Safety and Side Effects
- Generally considered safe and well-tolerated, as shown in a randomized, double-blind, placebo-controlled study 2
- Side effects are mild and may include digestive upset, drowsiness, and headaches
- Avoid use in pregnant women and those with autoimmune conditions, thyroid disorders, or taking sedatives or immunosuppressants
Mechanism of Action
- Regulates cortisol levels, supporting GABA activity in the brain, and providing anti-inflammatory effects, as demonstrated in a study on the stress-relieving and pharmacological actions of ashwagandha extract 3
- May also have a moderating effect on the hypothalamus-pituitary-adrenal axis, as suggested by a study on the anxiolytic effects of ashwagandha 3
Clinical Evidence
- A systematic review of human trials reported significant benefits of ashwagandha for anxiety and stress, with improved outcomes on anxiety scales 4
- A double-blind, randomized, placebo-controlled study found ashwagandha root extract to be effective in improving sleep quality and reducing anxiety in patients with insomnia 5
- A clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients found significant improvements in sleep parameters and reduced anxiety 1