Ashwagandha Root Extract
An adaptogenic herb that helps the body manage stress and promotes a sense of calm.
Also known as: Withania somnifera • Indian Ginseng
Overview
Ashwagandha is an ancient medicinal herb classified as an adaptogen, meaning it can help your body manage stress. It has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. Modern research has confirmed many of these benefits, showing that ashwagandha can help reduce cortisol levels, improve brain function, and support a healthy immune system.
Key Benefits
Reduces Stress and Anxiety
Ashwagandha is best known for its ability to reduce stress. It is thought to work by reducing cortisol levels, the body's primary stress hormone.
Improves Sleep Quality
Ashwagandha can help improve sleep quality and reduce the time it takes to fall asleep. It may also help with insomnia.
Boosts Brain Function
Some studies suggest that ashwagandha may improve cognitive function, including memory, attention, and information processing speed.
Increases Muscle Mass and Strength
Ashwagandha has been shown to increase muscle mass, reduce body fat, and increase strength in men.
Dosage & How to Take
The optimal dosage of ashwagandha can vary depending on the form and the reason for taking it. It is often taken in divided doses.
| Purpose | Dose | Notes |
|---|---|---|
| Stress and Anxiety | 300-600 mg/day | Standardized root extract with at least 5% withanolides. |
| Sleep | 300-600 mg/day | Taken in the evening before bed. |
| Cognitive Function | 500-600 mg/day | May be taken in divided doses. |
Best Time to Take
Can be taken in the morning for its energizing effects or in the evening to promote sleep. It is often recommended to take it with food to prevent stomach upset.
With or Without Food
Taking ashwagandha with a meal can help improve absorption and reduce the risk of gastrointestinal side effects.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Standardized Root Extract (KSM-66) | High | Stress, anxiety, and general well-being | A well-researched, full-spectrum extract. |
| Standardized Root and Leaf Extract (Sensoril) | High | Sleep and relaxation | Contains a higher concentration of withanolide glycosides. |
| Root Powder | Medium | Traditional preparations | Less potent than extracts and may require higher doses. |
Side Effects & Safety
Common
- Drowsiness
- Upset stomach
- Diarrhea
Rare
- Vomiting
- Liver problems (in rare cases)
Contraindications
- Pregnancy
- Breastfeeding
- Autoimmune diseases (e.g., rheumatoid arthritis, lupus)
- Thyroid disorders (use with caution)
Interactions
May increase the effects of sedative medications, leading to excessive drowsiness.
May increase thyroid hormone levels, so it should be used with caution by people with thyroid disorders or those taking thyroid medication.
May decrease the effectiveness of immunosuppressant drugs.
Scientific Research
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults
Ashwagandha root extract was shown to be safe and effective in reducing stress and anxiety.
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study
Ashwagandha extract was found to be beneficial in improving sleep quality and managing insomnia.
Food Sources
Products With Ashwagandha Root Extract
3 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.