Ashwagandha, scientifically known as Withania somnifera, is a prominent herb in Ayurvedic medicine, recognized for its adaptogenic properties. Adaptogens are natural substances that help the body adapt to stress and promote mental balance. Â
Understanding AshwagandhaÂ
Ashwagandha is often referred to as Indian ginseng or winter cherry. It has been used for centuries in traditional medicine to enhance overall health, improve vitality, and support mental clarity. The primary active compounds in ashwagandha are called withanolides, which are believed to contribute significantly to its health benefits, particularly in managing stress and anxiety.Â
Stress Relief and Anxiety Management
Numerous studies indicate that ashwagandha effectively reduces stress and alleviates anxiety, including symptoms of generalized anxiety disorder (GAD). Its calming effects may result from modulating brain neurotransmitter systems like serotonin and GABA, which are vital for mood regulation. In a trial, adults with anxiety disorders reported significant improvements after just six weeks of ashwagandha treatment.Â
- A 60-day study tested ashwagandha extract (240 mg/day) in 60 stressed adults. It significantly reduced anxiety, stress hormones (cortisol and DHEA-S), and improved wellbeing. Testosterone levels increased slightly in males. The findings suggest ashwagandha helps manage stress by balancing stress hormones.
- A double-blind, randomized controlled trial conducted at the University of Colorado assessed the impact of 700 mg of Ashwagandha daily on stress, sleep quality, and food cravings in healthy college students. Results showed improvements in sleep and reduced perceived stress over 30 days, with qualitative focus groups supporting these findings.Â
Also read: Comparing Bacopa and Ashwagandha. What herb is right for you?
Provisional Recommendation for AnxietyÂ
In 2022, an international taskforce from WFSBP and CANMAT recommended a daily dose of 300–600 mg of ashwagandha root extract (standardized to 5% withanolides) for treating generalized anxiety disorder. The recommendation emphasized the need for further research to strengthen evidence.Â
Sleep ImprovementÂ
Ashwagandha is also gaining recognition for its potential benefits in promoting better sleep quality. Several studies have shown that it can help individuals fall asleep faster, enhance overall sleep duration, and reduce nighttime awakenings.Â
- Improved Sleep Quality in 6-Week Study
In a study in India, 150 adults (ages 18–65) with sleep problems took ashwagandha root and leaf extract or placebo for 6 weeks. The ashwagandha group reported significantly greater improvements in sleep quality (72%) compared to placebo (29%), as well as better sleep efficiency, total sleep time, and reduced sleep latency. - 8-Week Trial for Insomnia
Another trial in India included 80 participants (ages 18–50), half with insomnia. They took 600 mg/day of ashwagandha root extract or placebo for 8 weeks. The ashwagandha group showed improved sleep quality, shorter time to fall asleep, better mental alertness on waking, and reduced anxiety symptoms compared to placebo.Â
Also Read: 4 things Consumers and Manufacturers Should know about Ashwagandha
Safety and DosageÂ
While ashwagandha is generally considered safe for short-term use (up to three months), potential side effects may include gastrointestinal discomfort or allergic reactions in some individuals. Long-term safety remains less understood, necessitating caution when considering prolonged use.Â
Typical dosages range from 300 to 600 milligrams per day for therapeutic effects; however, consulting with a healthcare professional before starting any new supplement regimen is advisable to tailor the dosage to individual health needs.Â
- A randomized, double-blind, placebo-controlled study evaluated the safety of ashwagandha root extract (600 mg/day) in 80 healthy adults over 8 weeks. The extract showed no adverse effects on vital signs, liver function, thyroid hormones, or hematological parameters. Participants tolerated it well, supporting ashwagandha’s safety for long-term use as a supplement for general health.Â
In summary, ashwagandha appears to be a promising natural remedy for managing stress and anxiety while improving sleep quality. Its adaptogenic properties make it a valuable addition to wellness routines aimed at enhancing mental health. However, while existing research supports its benefits, further studies are needed to establish standardized dosages and long-term safety profiles.Â
For individuals seeking natural alternatives for stress relief or sleep enhancement, incorporating ashwagandha into their regimen may offer significant advantages. As always, it is essential to consult with healthcare providers before beginning any new supplement therapy.Â
Disclaimer: The Statement has not been evaluated by the EFSA, KFDA or FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. While the information provided is based on credible references, we do not make any specific claims or guarantees. It is important to consult with your healthcare advisor for personalized advice and guidance related to your health.Â
References:
- Ashwagandha: Is it helpful for stress, anxiety, or sleep?Â
- Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy VolunteersÂ
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled studyÂ
- Ashwagandha as an Adaptogen: Its Influence on Sleep Patterns, Stress Response, and Anxiety in Modern LifeÂ
- What are the benefits of ashwagandha?Â
- Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trialsÂ
- Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled StudyÂ
- Assessment of the Efficacy of Withania somnifera Root Extract in Patients with Generalized Anxiety Disorder: A Randomized Double-blind Placebo- Controlled TrialÂ
- Assessment of the Efficacy of Withania somnifera Root Extract in Patients with Generalized Anxiety Disorder: A Randomized Double-blind Placebo- Controlled TrialÂ
- A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled studyÂ
- The Impact of Ashwagandha on Perceived Stress, Sleep and Food Cravings in College StudentsÂ