Withanolides (5%)
The key bioactive compounds in Ashwagandha, standardized to 5% for consistent stress-reducing effects.
Also known as: Ashwagandha Extract • Withania Somnifera
Overview
Withanolides are a group of naturally occurring steroidal lactones found in the Ashwagandha plant (Withania somnifera). A 5% standardization refers to an extract that is guaranteed to contain at least 5% of these active compounds. Withanolides are responsible for Ashwagandha's adaptogenic properties, helping the body manage stress, reduce cortisol levels, and improve overall resilience.
Key Benefits
Reduces Stress and Anxiety
Ashwagandha is a powerful adaptogen that helps modulate the body's stress response and lower levels of the stress hormone cortisol.
Improves Sleep Quality
By calming the nervous system, Ashwagandha can help improve the onset, duration, and quality of sleep.
Enhances Strength and Endurance
Studies have shown that Ashwagandha supplementation can lead to significant increases in muscle mass, strength, and overall physical performance.
Supports Cognitive Function
Ashwagandha may improve memory, focus, and information processing speed.
Dosage & How to Take
For a 5% standardized withanolide extract, the most studied dosage is between 300mg and 600mg per day. It can be taken in single or divided doses.
| Purpose | Dose | Notes |
|---|---|---|
| Stress and Anxiety | 300-600mg/day | Often taken in two divided doses, morning and evening. |
| Sleep Support | 300-600mg/day | Taken about an hour before bedtime. |
| Athletic Performance | 600mg/day | Taken daily, may be split into two doses. |
Best Time to Take
For calming effects and sleep, take in the evening. For energy and performance, take in the morning. It can be taken with or without food.
With or Without Food
Taking with food may reduce the risk of mild stomach upset.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Standardized Root Extract (e.g., KSM-66) | High | Clinically studied, consistent potency. | Typically standardized to 5% withanolides and uses only the root. |
| Root and Leaf Extract (e.g., Sensoril) | High | Higher withanolide content, may be more sedating. | Often standardized to 10% or more withanolides. |
| Whole Root Powder | Lower | Traditional use, less potent. | The concentration of withanolides is not standardized and can vary. |
Side Effects & Safety
Common
- Mild drowsiness
- Stomach upset
Rare
- Diarrhea
- Vomiting (at high doses)
Contraindications
- Pregnancy
- Autoimmune conditions (consult a doctor)
- Thyroid disorders (may increase thyroid hormone levels)
Interactions
Ashwagandha may boost the immune system, potentially interfering with immunosuppressive therapy.
May increase the sedative effects of these drugs.
May increase thyroid hormone levels, requiring dose adjustments of thyroid medication.
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.
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sleep in Patients with Insomnia and Anxiety
Ashwagandha root extract was found to be effective in improving sleep quality and sleep onset latency in patients with insomnia.
Food Sources
Products With Withanolides (5%)
1 product in our database contains 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.