Introduction:
Ashwagandha’s scientific name is Withania somnifera, also known as Indian Ginseng and winter cherry. It has been used as an adaptogenic herb in Ayurvedic medicine for overall health and well being
over 3000 years. Recent scientific research has focused on its benefits for stress relief, anxiety reducer ,sleep Enhancer and improved cognitive health that’s why Ashwagandha is a most popular adaptogenic herb today. This blog provides comprehensive research based information on its efficacy, Dosage, mechanisms, methods of use and safety.
What is Ashwagandha?
Ashwagandha is a shrub which is native to India, Africa and some parts of the Middle East. Its roots and leaves are used in different types of supplements like capsule, powder and liquid extract. Its adaptogenic properties help the body resist physical and mental stress through modulating physiological response.
Benefits for Stress and Anxiety:
May help in cortisol reduction:
Multiple clinical research shows Ashwagandha has significantly improved cortisol level; it is better than Placebo.A studies published in the Indian Journal of Psychological Medicine found that participants who took ashwagandha extract experienced a significant reduction in stress and anxiety levels compared to a placebo group. The study reported a decrease in the perceived stress scale scores by 44% in the ashwagandha group.
Improve Anxiety symptoms
Studies show that Ashwagandha can ease anxiety by lowering scores on scientific tests like the Hamilton Anxiety Rating Scale (HAM-A), which doctors use to measure how severe anxiety symptoms you have.Another clinical trial demonstrated that ashwagandha supplementation led to a significant reduction in anxiety levels among participants with generalized anxiety disorder. The results showed a marked improvement in anxiety symptoms after eight weeks of treatment.
Improve Sleep Quality:
Ashwagandha has also been linked to improved sleep quality, which is often disrupted by stress and anxiety. A study indicated that participants reported better sleep quality and reduced insomnia symptoms after taking ashwagandha extract. Basically reducing stress and anxiety, it improves sleep parameters such as sleep onset latency (SOL), total sleep time (TST), and overall sleep efficiency (SE).
Mechanism of Action:
- Ashwagandha modulates the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress response. It also influences GABAergic and serotonergic pathways, promoting calmness and reducing hyperactivity in the nervous system.
- Ashwagandha Benefits for Stress and Anxiety
- Acts as an adaptogen helping the body cope with stress by regulating the hypothalamic-pituitary-adrenal (HPA) axis.
- Reduces cortisol, the stress hormone, and improves sleep quality.
- Positively influences brain neurotransmitters (increases GABA, enhances serotonin receptors) to calm anxiety and mood.
- May help reduce symptoms in anxiety disorders and possibly other mental health conditions like depression .
- Mechanism of Action
- Modulates stress mediators such as heat shock proteins and JNK-1.
- Balances neurotransmitters serotonin, dopamine, and GABA involved in mood regulation.
- Provides a calming effect by blocking stress signals in the brain .
Dosage and Administration Recommended Dosage:
For Stress and Anxiety: 250–600 mg of root extract daily, standardized to contain 1.5–5% withanolides (active compounds).
· For Sleep: 300–500 mg taken 1–2 hours before bedtime.
Duration:
Most studies use periods of 8–12 weeks. Long-term safety beyond 3–6 months is not well-established, so periodic breaks are advised.
Forms
Available as capsules, powders, gummies, and liquids. Choose products tested by third-party organizations like USP or ConsumerLab for quality assurance.
Safety and Side Effects
Short-term use (up to 3 months) is well-tolerated by most people. Mild side effects may include:
· Gastrointestinal discomfort (e.g., nausea, diarrhea).
· Drowsiness, especially at higher doses.
Who Should Avoid Ashwagandha:
Pregnant or breastfeeding women (risk of miscarriage).
· People with autoimmune diseases (e.g., lupus, rheumatoid arthritis) due to immune-stimulating effects.
· Those with thyroid disorders (may alter hormone levels).
· Individuals taking sedatives, diabetes, or blood pressure medications (potential interactions).
· Pre-surgery patients (may affect central nervous system).
❗ Rare but Serious Risks:
· Liver toxicity (rare cases of liver failure have been reported).
Practical Recommendations
· Consult a Healthcare Provider: Before starting, especially if you have pre-existing conditions or take other medications.
· Start Low: Begin with a lower dose (e.g., 250 mg/day) to assess tolerance.
· Combine with Lifestyle Practices: Use alongside stress-management techniques (e.g., meditation, yoga) for holistic benefits.