From the Research
Ashwagandha is an ancient medicinal herb classified as an adaptogen, meaning it helps the body manage stress, and its supplementation has been shown to significantly reduce anxiety and stress levels, with a recommended dosage of 300-600 mg of root extract daily 1.
Overview of Ashwagandha
Ashwagandha, also known as Withania somnifera, is a plant that has been used in Ayurvedic medicine for over 3000 years to promote health and wellness. It is commonly known as "Indian ginseng" or "winter cherry" and is believed to have anti-inflammatory and anti-tumor properties due to its withanolide content.
Uses and Benefits
The herb is primarily used to:
- Reduce stress and anxiety
- Improve energy levels
- Enhance concentration
- Lower cortisol levels
- Boost testosterone and fertility in men
- Reduce blood sugar levels
Dosage and Forms
Typical dosages range from 300-600 mg of root extract daily, with effects often becoming noticeable after 2-3 weeks of consistent use. The herb is available in various forms, including:
- Capsules
- Powders
- Tinctures
Safety and Precautions
While generally considered safe for most people, pregnant women, those with autoimmune diseases, or individuals on medication should consult a healthcare provider before taking ashwagandha, as it may interact with:
- Thyroid medications
- Sedatives
- Immunosuppressants
Evidence-Based Recommendation
Based on the most recent and highest quality study, ashwagandha supplementation has been shown to have a beneficial effect on anxiety and stress management, with a significant reduction in anxiety and stress levels compared to placebo 1. However, it is essential to consult with a healthcare provider before taking ashwagandha, especially for individuals with underlying medical conditions or taking medications.