Ashwagandha
Withania somnifera
Ashwagandha is one of the most important herbs in Ayurveda, used for over 3,000 years. It is a powerful adaptogen that helps the body manage stress by regulating cortisol levels. Research supports its benefits for anxiety, stress, thyroid function, testosterone, and physical performance.
How It Works
Ashwagandha works through multiple mechanisms:
- HPA Axis Modulation: Regulates the hypothalamic-pituitary-adrenal axis, reducing cortisol secretion and normalizing the stress response.
- Withanolides: Active compounds (particularly withaferin A and withanolide D) have anti-inflammatory, immunomodulatory, and anti-tumor properties.
- GABAergic Activity: May enhance GABA signaling, producing anxiolytic effects similar to benzodiazepines but without dependency.
- Thyroid Support: May stimulate thyroid hormone production, particularly beneficial for subclinical hypothyroidism.
- Testosterone/Fertility: May increase testosterone and improve sperm quality in men through cortisol reduction and direct effects.
- Antioxidant: Scavenges free radicals and protects against oxidative stress.
- Neuroprotection: May promote neurite outgrowth and protect against neurodegeneration.
Key Benefits
- Stress and anxiety: Multiple RCTs show reduced cortisol and improved anxiety/stress scores.
- Sleep quality: Particularly when taken in the evening in standardized extract form.
- Hormonal and thyroid support: Some evidence for improved testosterone in men and support for subclinical hypothyroidism.
How Ashwagandha is Used
- Stress and anxiety: 300–600 mg/day of standardized root extract (such as KSM-66 or Sensoril), typically taken for at least 4–8 weeks.
- Sleep and recovery: Evening dosing is often favored for its mild sedative effects.
- Hormonal and thyroid support: Similar standardized doses, with careful monitoring when combined with thyroid or hormone-affecting medications.
Because of its effects on thyroid, immune function, and blood sugar, ashwagandha should be used cautiously alongside relevant medications and in autoimmune conditions.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Ashwagandha root | Traditional use as powder or tea |
| Ashwagandha leaves | Less commonly used than root |
Safety Information
Contraindications
- Pregnancy - may cause miscarriage (abortifacient properties)
- Hyperthyroidism - ashwagandha may increase thyroid hormone levels
- Hyperthyroidism - ashwagandha may increase thyroid hormone levels
- Autoimmune diseases - may stimulate immune system
Potential Side Effects
- GI upset, diarrhea (especially with high doses) (uncommon)
- Drowsiness (especially at night) (common)
- Drowsiness (especially at night) (uncommon)
- Headache (rare)
Scientific Research
Ashwagandha Root Extract for Stress and Anxiety: A Systematic Review
Journal of Ayurveda and Integrative Medicine
This review confirmed that ashwagandha root extract is effective for reducing stress and anxiety. Studies showed it can lower the stress hormone cortisol by about 23% and significantly reduce anxiety symptoms. Taking 300-600mg of standardized extract (like KSM-66 or Sensoril brands) daily for 6-8 weeks typically produces noticeable benefits. It appears safe for short-term use.
Ashwagandha Effects on Testosterone and Male Reproductive Health
American Journal of Mens Health
This study found that ashwagandha root extract (675mg daily for 3 months) dramatically improved male fertility markers in men with low sperm counts. Sperm count increased by 167%, and testosterone levels rose by 17%. These improvements were accompanied by better sperm quality and motility. The results suggest ashwagandha may be a natural option for men experiencing fertility challenges.
Recommended Products
KSM-66 Ashwagandha by Nutricost
Nutricost
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.