From the Guidelines
Ashwagandha is an ancient medicinal herb that functions as an adaptogen, helping the body manage stress, and is commonly used to reduce anxiety and stress, improve sleep quality, and enhance cognitive function. Its scientific name is Withania somnifera, and it's commonly known as Indian ginseng or winter cherry. Ashwagandha contains compounds called withanolides that are believed to fight inflammation and tumor growth. People typically take ashwagandha supplements in doses ranging from 300-600 mg daily, with some research supporting doses up to 1,000 mg daily for specific conditions.
Key Benefits of Ashwagandha
- Reduce anxiety and stress
- Improve sleep quality
- Enhance cognitive function
- Increase energy levels
- Potentially boost testosterone and fertility in men
- Reduce cortisol levels and inflammation in the body The herb works by modulating the body's stress response systems and supporting adrenal function, which explains its wide range of potential benefits. Most people take ashwagandha for at least 8 weeks to experience benefits, and it's generally considered safe for most adults when taken orally in appropriate doses, though pregnant women should avoid it 1.
From the Research
What is Ashwagandha?
- Ashwagandha (Withania somnifera) is a well-established and reputed herb in Ayurvedic medicine, used as a "Rasayana" (rejuvenator), nootropic, and as a powerful natural adaptogen 2, 3, 4.
- It is also known as Indian ginseng, Winter cherry, Ajagandha, Kanaje Hindi, and Samm Al Ferakh, and is a plant belonging to the Solanaceae family 3.
- The herb extract is extensively used for general wellbeing and in specific ailments, such as stress, anxiety, and neurodegenerative disorders 2, 3, 5, 6, 4.
Uses and Benefits
- Ashwagandha has been used to combat and reduce stress, enhance general wellbeing, and improve sleep quality 2, 5.
- It has been found to have adaptogenic and anxiolytic effects, reducing stress and anxiety in healthy adults 5.
- The herb has also been found to have potential in integrative oncology, with its active component Withaferin A showing cytotoxic activity against several cancers 6.
- Ashwagandha has been used to treat various kinds of disease processes, including nervine tonic, anti-tumor, anti-inflammatory, and anti-arthritic agent 4.
Safety and Efficacy
- Studies have investigated the safety and tolerability of Ashwagandha in humans, with no untoward effects or adverse events reported 2.
- The consumption of Ashwagandha root extract for 8 weeks was found to be safe in both males and females volunteers 2.
- However, long-term studies and varying dosage ranges should be investigated in the future to confirm its safety and efficacy 2.