Withanolides (min 10%)
The key active compounds in Ashwagandha, known for their adaptogenic effects.
Also known as: Ashwagandha Extract
Overview
Withanolides are a group of naturally occurring steroidal lactones found in the Ashwagandha plant (Withania somnifera). They are considered the primary active compounds responsible for Ashwagandha's adaptogenic properties, helping the body manage stress, reduce anxiety, and improve overall resilience.
Key Benefits
Reduces Stress and Anxiety
Helps to lower cortisol levels, the body's primary stress hormone, leading to a reduction in feelings of stress and anxiety.
Improves Sleep Quality
Can help individuals fall asleep faster and experience deeper, more restorative sleep.
Enhances Cognitive Function
May improve memory, focus, and information processing speed.
Dosage & How to Take
The dose depends on the concentration of withanolides in the extract. A 10% withanolide extract is quite potent.
| Purpose | Dose | Notes |
|---|---|---|
| Stress Reduction | 250-500mg | Of a standardized extract daily. |
| Sleep Support | 300mg | Taken in the evening. |
Best Time to Take
Can be taken in the morning for daytime stress support or in the evening to promote sleep.
With or Without Food
Can be taken with or without food, but taking with food may reduce the risk of stomach upset.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Standardized Extract (Capsules) | High | Consistent and potent dosing | Look for extracts like KSM-66 or Sensoril with a specified withanolide percentage. |
| Root Powder | Medium | Whole-herb benefits | Less potent and requires a higher dose. |
Side Effects & Safety
Common
- Drowsiness, stomach upset, diarrhea.
Rare
- Liver problems with very high doses or in sensitive individuals.
Contraindications
- Pregnant or breastfeeding women, and individuals with autoimmune diseases should avoid Ashwagandha.
Interactions
May increase the effects of sedative medications.
May increase thyroid hormone levels.
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
The group treated with the high-concentration full-spectrum Ashwagandha root extract exhibited a significant reduction in scores on all the stress-assessment scales on day 60, relative to the placebo group.
Food Sources
Products With Withanolides (min 10%)
4 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.