Ashwagandha: Benefits, Uses in Supplements, and Scientific Backing

Found in: Open Mind (Mood Balance)

Ashwagandha (Withania somnifera), often referred to as “Indian ginseng” or “winter cherry,” is a powerful adaptogenic herb that has been used for over 3,000 years in traditional Ayurvedic medicine. Known for its rejuvenating properties, Ashwagandha helps the body adapt to stress and supports overall vitality.

Why Is Ashwagandha Popular in Modern Supplements?

Ashwagandha has become a staple in the supplement industry due to its broad range of health benefits, especially in areas related to:

• Stress and anxiety reduction
• Improved sleep quality
• Enhanced athletic performance
• Hormonal balance
• Cognitive support
• Immune system modulation

It’s commonly found in capsules, powders, tinctures, and even functional beverages. Standardized extracts like KSM-66 and Sensoril® are often used in clinical-grade products for consistency and potency.

Scientifically Proven Benefits of Ashwagandha

1. Reduces Stress and Anxiety

Ashwagandha is best known for its anxiolytic (anti-anxiety) effects. A double-blind, placebo-controlled study published in the Journal of Clinical Psychiatry (Chandrasekhar et al., 2012) showed that 300 mg of Ashwagandha root extract taken twice daily significantly reduced cortisol levels and perceived stress.

Key Takeaway: Ashwagandha lowers cortisol, the body’s primary stress hormone, helping to reduce anxiety and improve emotional balance.

2. Enhances Physical Performance

Athletes and fitness enthusiasts use Ashwagandha to boost strength and endurance. A 2015 study in the Journal of the International Society of Sports Nutrition found that subjects who supplemented with 600 mg/day of Ashwagandha had significantly greater gains in muscle mass and strength compared to the placebo group.

Key Takeaway: Ashwagandha supports improved recovery, stamina, and lean muscle development.

3. Improves Sleep Quality

Ashwagandha may also promote restful sleep. A 2020 randomized, double-blind clinical trial published in Cureus showed that 600 mg of Ashwagandha extract daily significantly improved sleep onset latency, sleep efficiency, and total sleep time.

Key Takeaway: Regular use of Ashwagandha can enhance deep, restorative sleep without sedative side effects.

4. Supports Cognitive Function

With its neuroprotective properties, Ashwagandha may improve memory, focus, and mental clarity. Studies in the Journal of Dietary Supplements suggest that Ashwagandha supplementation improves executive function, attention, and information-processing speed.

Key Takeaway: Ashwagandha may benefit those with mild cognitive impairment, students, and professionals under mental stress.

5. Hormonal Balance and Fertility

Ashwagandha has been shown to increase testosterone levels in men and support reproductive health in both genders. A 2010 study in Fertility and Sterility showed significant improvement in sperm count, motility, and testosterone levels after 90 days of supplementation.

Key Takeaway: Ashwagandha is a natural aid for hormonal balance and fertility enhancement.

How Ashwagandha Is Used in Supplements

Ashwagandha is typically used in one of the following forms:

🔹 KSM-66®: A full-spectrum root extract, known for maintaining the balance of active constituents. Common in stress and fitness supplements.

🔹 Sensoril®: A high-potency extract using both root and leaf, often used in nootropics and sleep aids due to its calming effects.

🔹 Raw Powder or Capsules: Often sold in bulk for teas or added to smoothies.

Dosage Guidelines:

• General Wellness: 250–500 mg/day
• Stress and Anxiety: 300–600 mg/day (divided doses)
• Athletic Performance: 500–1,000 mg/day
• Sleep: 300–600 mg, ideally taken in the evening

Always consult a healthcare provider before beginning any new supplement regimen.

Potential Side Effects and Safety

Ashwagandha is generally well-tolerated, but side effects may include:

• Gastrointestinal upset
• Drowsiness (in higher doses)
• Interactions with thyroid, sedative, or immunosuppressant medications

Caution: Pregnant or breastfeeding women should avoid Ashwagandha unless directed by a physician.

Final Thoughts

Ashwagandha is a powerful, science-backed herb that can support a wide range of health goals—whether you’re looking to reduce stress, improve athletic performance, or boost cognitive function. Thanks to ongoing clinical research and high-quality standardized extracts, it’s easier than ever to incorporate this ancient remedy into modern wellness routines.

FAQs

Q: Is Ashwagandha safe to take long-term?
A: Most studies suggest it is safe for long-term use when taken in recommended doses, but it’s best to cycle off every few months and consult a healthcare provider.

Q: Can I take Ashwagandha with other supplements?
A: Yes, it stacks well with magnesium, rhodiola, and L-theanine, but avoid combining it with sedatives without medical guidance.

Q: When is the best time to take Ashwagandha?
A: For stress relief or sleep, take in the evening. For energy or performance, take it in the morning or pre-workout.

References

• Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind study of safety and efficacy of a high-concentration full-spectrum Ashwagandha root extract in reducing stress and anxiety. J Clin Psychiatry.
• Ziegenfuss, T.N., et al. (2015). Effects of Ashwagandha on physical performance. JISSN.
• Langade, D., et al. (2020). Clinical evaluation of Ashwagandha root extract in insomnia and anxiety. Cureus.