Ashwagandha
Ashwagandha (Withania somnifera)
Brief description
Also known as Indian Ginseng, is a herb used traditionally in Ayruveda as an ‘adaptogen’. ‘Adaptogens’ are thought to play a role in alleviating stress and has been used to help treat insomnia, ageing and anxiety.
Evidence base
Anxiety: Multiple studies (duration 42-84 days) report a significant improvement in Anxiety or stress using the ‘Hamilton Anxiety Scale’ and ‘Global rating scale’(1). Another systematic review (SR) of 12 randomised trials (n= 1002, between 25-48yrs) participants), found supplementation significantly reduced anxiety and stress levels(2).
Physical performance: Multiple studies demonstrated supplementation with Ashwagandha improved outcomes such as: cardio-respiratory fitness (V02 Max, haemoglobin); Muscle strength (upper & lower limb, handgrip, speed and power); blood measurements of testosterone; as well as markers of fatigue and recovery(2, 3).Dose range: 120mg – 1250mg; higher doses for athletes: 300- 500mg twice per day; lower doses for non-physically active individuals: <300mg per day(3).
Sleep: Multiple studies (n=5) summarized a small but significant effect on improvement in sleep, especially in those suffering with insomnia. Dose >600mg/day for >8 weeks(4).
Recommended serving & duration.
For athletes 300-500mg twice per day for at least 1-3 months.
For mental health, consider 500-1000mg per day.
For sleep improvements, consider 500-1000mg per day.
Safety & tolerability
All trials of higher doses of Ashwagandha reported no significant adverse side effects(3, 5).
Please consult with your healthcare provider if you have any existing medical conditions, are pregnant or younger than 18 years old.
References
Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-8.
Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-24.
Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of Ashwagandha (Withania somnifera) on VO(2max): A Systematic Review and Meta-Analysis. Nutrients. 2020;12(4).
Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1).
Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843.
Verma N, Gupta SK, Tiwari S, Mishra AK. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complement Ther Med. 2021;57:102642.
