Ashwagandha Powder (root)
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is an evergreen shrub native to India, the Middle East, and parts of Africa. Its root has been a cornerstone of Ayurveda, a traditional system of medicine in India, for thousands of years [2]. The name "Ashwagandha" is Sanskrit for "smell of the horse," which refers to both the herb’s unique scent and its traditional use for imparting the strength and vitality of a stallion [2].
Ashwagandha is one of the most important herbs in Ayurveda and is classified as an adaptogen. Adaptogens are a class of natural substances believed to help the body resist and adapt to physical and mental stress, promoting balance and homeostasis [2, 3].
Chemical Composition and Key Bioactive Compounds
The therapeutic properties of Ashwagandha are primarily attributed to a group of naturally occurring steroidal lactones known as withanolides. The root extract is also rich in various other alkaloids and saponins.
| Nutrient Category | Specific Nutrients & Compounds |
|---|---|
| Key Bioactive Compounds | Withanolides (e.g., Withaferin A), Alkaloids, Saponins |
| Other Compounds | Sitoindosides, Oligosaccharides |
Sources: Healthline (2023) [2], WebMD (n.d.) [3]
Withanolides
Withanolides are the most well-studied active compounds in Ashwagandha. They are believed to be responsible for the herb’s primary effects, including its ability to reduce stress, lower inflammation, and act as an antioxidant [2]. High-quality extracts are often standardized to contain a specific percentage of withanolides, typically between 1.5% and 5% [1].
Health Benefits
Ashwagandha is most renowned for its ability to manage stress and anxiety. Clinical evidence also supports its use for improving sleep, athletic performance, and cognitive function.
Stress and Anxiety Reduction (Possibly Effective)
This is the most well-supported use for Ashwagandha. It helps the body manage stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis and reducing levels of the stress hormone cortisol [1].
A 2021 systematic review of seven clinical trials found that Ashwagandha supplementation (ranging from 240 mg to 1,250 mg of extract daily) for 6-8 weeks significantly reduced participants’ perceived stress and anxiety levels, improved sleep, and lowered serum cortisol levels compared to a placebo [1].
An international task force (WFSBP/CANMAT) provisionally recommends a daily dose of 300 to 600 mg of Ashwagandha root extract (standardized to 5% withanolides) for the treatment of generalized anxiety disorder [1].
Other Potential Benefits
- Sleep Improvement: Many people take Ashwagandha to promote restful sleep. Studies show it can have a significant positive effect on overall sleep quality and help people feel more alert upon waking, with more pronounced effects in those with insomnia [1, 2].
- Athletic Performance: Research suggests Ashwagandha may enhance physical performance by improving strength, oxygen use during exercise (VO2 max), and muscle size gains during resistance training [2].
- Testosterone and Male Fertility: Some studies have shown that Ashwagandha may increase testosterone levels and significantly improve sperm concentration, semen volume, and sperm motility in men [2].
- Cognitive Function: Early evidence suggests Ashwagandha may improve cognitive functions such as memory, attention, and information-processing speed, possibly due to the antioxidant effects of its compounds in the brain [2].
Dosage and Usage
Dosing can vary widely depending on the form and concentration of the extract.
- For Stress and Anxiety: Clinical studies have used doses ranging from 240 mg to 600 mg of extract per day, often split into two doses [1]. Doses up to 1000 mg daily have been used for up to 12 weeks [3].
- Standardization: Look for extracts standardized to a specific percentage of withanolides (e.g., 5%) to ensure potency and consistency.
Ashwagandha is generally taken for periods up to 3 months. The long-term safety of continuous use is not known [3].
Safety and Precautions
While generally well-tolerated for short-term use, Ashwagandha has several critical safety concerns and potential side effects.
CRITICAL WARNINGS
- Liver Injury (RARE BUT SERIOUS): There are several case reports of acute liver injury, including severe liver failure requiring transplantation, associated with Ashwagandha use. Symptoms include jaundice, nausea, and abdominal discomfort. Individuals with pre-existing liver disease should AVOID taking Ashwagandha [1, 3].
- Pregnancy (LIKELY UNSAFE): Ashwagandha should NOT be used during pregnancy. There is some evidence it may cause spontaneous abortions or miscarriages. Due to these concerns, Denmark banned the use of Ashwagandha in 2023 [1, 3].
- Thyroid Disorders (IMPORTANT): Ashwagandha can increase thyroid hormone levels (T3 and T4) and lower TSH. This can be dangerous for individuals with hyperthyroidism or those taking thyroid hormone medication, potentially leading to thyrotoxicosis. It should be used cautiously or avoided by those with thyroid conditions [1, 3].
Other Precautions
- Autoimmune Diseases: Because it may make the immune system more active, Ashwagandha could worsen symptoms of autoimmune diseases like rheumatoid arthritis (RA), lupus, and multiple sclerosis (MS). It is best to AVOID use in these conditions [3].
- Surgery: Stop taking Ashwagandha at least 2 weeks before a scheduled surgery as it may slow down the central nervous system and could interfere with anesthesia [3].
- Hormone-Sensitive Prostate Cancer: As Ashwagandha may increase testosterone levels, it might not be safe for men with this condition [1].
Major Drug Interactions
Ashwagandha has several moderate interactions with common medications.
MODERATE Interaction – Be Cautious:
- Sedatives (e.g., benzodiazepines, barbiturates): Ashwagandha can cause sleepiness and slowed breathing. Combining it with sedative medications can lead to excessive sleepiness or breathing problems [3].
- Immunosuppressants: By boosting the immune system, Ashwagandha can decrease the effectiveness of medications used to suppress it (e.g., after an organ transplant) [3].
- Thyroid Hormone Medications: Taking Ashwagandha with thyroid hormones can increase their effects and side effects, leading to an excess of thyroid hormone in the body [3].
- Diabetes Medications: Ashwagandha can lower blood sugar. Combining it with diabetes medications increases the risk of blood sugar dropping too low (hypoglycemia). Monitor blood sugar closely [3].
- Blood Pressure Medications: As Ashwagandha can lower blood pressure, taking it with antihypertensive drugs might cause blood pressure to go too low (hypotension) [3].
