What is ashwagandha good for?
It has been used for millennia in traditional Ayurvedic medicine, and it appears frequently in mental well-being research, particularly around anxiety and sleep quality, as well as physical performance. 'Ashwagandha' is actually Sanskrit for 'smell of the horse', alluding to both the herb's distinct aroma and the traditional reputation it carries for invigorating the muscles.
Ashwagandha and sleep
Traditionally, one of ashwagandha's primary applications has been for improving sleep, and in modern times those properties have been replicated in clinical studies.For example, one study involving 50 adults between the ages of 65 and 80 found that by taking 600mg of ashwagandha root daily for three months, a significant improvement was observed in overall sleep quality, as well as mental alertness upon waking up, when compared with the group that took a placebo.
Ashwagandha, stress and anxiety
Ashwagandha has been shown to affect several of the body's stress-activated systems, including the production of the stress hormone cortisol. In one study involving 58 participants, those who took between 250mg and 600mg of ashwagandha daily for a period of 8 weeks observed significantly reduced stress levels, and demonstrably lower levels of cortisol, when compared against the group that took a placebo. Not only that, but those participants who took ashwagandha also observed improved sleep quality.A separate study of similar scale and duration saw a notable reduction in anxiety among participants that took ashwagandha when compared to the control group.
Ashwagandha, mood and the nervous system
Further evidence suggests that ashwagandha has also been studied for other mental health conditions, such as depression. One study found that participants who took 1,000mg of ashwagandha every day for 3 months showed greater reductions in depression than those who took the placebo.A more recent review covered a wider set of areas as research topics: depression, stress, anxiety, insomnia, and other mental health and neurological questions, with attention span, reaction time, memory, information processing and cognitive-task performance among the topics the included studies measures, including in people with bipolar disorder and schizophrenia.
During some of these studies, it was noted that certain compounds found in ashwagandha appeared to have an antioxidant effect on the brain, which could explain some of the effects the studies see.
Ashwagandha for athletic performance
Alongside the findings on ashwagandha and mental wellbeing, newer work has looked at physical performance.Specifically, an analysis of 12 studies in people who took daily doses of ashwagandha ranging from 120mg to 1,250mg showed changes in physical-performance measures, including strength and use of oxygen during exercise, and five other studies looked at ashwagandha and maximum oxygen consumption in athletes, also known as VO2 max, which measures the maximum amount of oxygen a person can use during intense activity.
Ashwagandha for men's health
Ashwagandha also appears in male-fertility and testosterone research. One study that involved 43 men between the ages of 40 and 70 that were suffering from obesity and mild fatigue underwent daily ashwagandha supplementation for 8 weeks, and the results showed a 15% increase in testosterone production compared with those who took a placebo.Further research has reported higher sperm counts and better sperm motility with ashwagandha supplementation, both in men with a low sperm count and in men with a healthy count.
When should I take ashwagandha?
So far, there does not seem to be any conclusive evidence that points to the best time of day for taking ashwagandha, but although research is still limited, one of the most popular uses for ashwagandha has traditionally been as a sleeping aid.
In fact, the scientific name Withania somnifera already alludes to the somniferous quality of the plant that has long been understood by our ancestors, so taking it in the evening is ideal if you want to take advantage of the herb's sleep-promoting qualities. Ashwagandha has also been known to cause feelings of drowsiness, so taking it just before bed can help take advantage of this and avoid any of the drawbacks.
That said, ashwagandha has also been used for enhancing energy levels, and it could affect different people in different ways, so you may want to test it earlier in the day to see how it affects you personally before incorporating it into your bedtime routine.
Also, one thing to consider is that ashwagandha has been known to cause stomach upset for some people, so taking it with a meal will help reduce or avoid these unwanted side effects.
What else pairs well with ashwagandha?
Also taken with rhodiola rosea, for energy & mood
Rhodiola rosea and ashwagandha are often used in the same routine for the purpose of increasing energy levels and relieving stress, in addition to overall mood enhancement. It is believed they work together in a synergistic manner that helps your body adapt to stressful situations more efficiently.Also taken with magnesium, for mood, cognitive health & physical performance
It is also thought that the combination of ashwagandha and magnesium can contribute to cognitive function (such as memory and concentration) as well as mood regulation, which in turn helps when dealing with stress.In addition to the mental health aspect, the combination of ashwagandha and magnesium also finds a place in physical exercise research, specifically around energy levels and exhaustion via improved endurance, muscle strength, and recovery times.
Also taken with tongkat ali, for stress and testosterone
Tongkat ali is often taken in the same program as ashwagandha, typically with breakfast, while ashwagandha remains with the evening meal. The former is studied for a slightly switched-on daytime feel and testosterone, the latter for cortisol regulation and sleep, although most trials still look at each herb on its own.Also taken with rhodiola extract, for stress and energy levels
People traditionally use rhodiola extract alongside ashwagandha when stress and energy levels are the focus.Also taken with holy basil or schisandra, for liver health and stress
Ashwagandha and holy basil are both kept for stress and anxiety, and schisandra adds liver health to that same purpose, so the three are usually taken as a group.What should I avoid taking ashwagandha with?
Avoid taking ashwagandha at the same time as GABA
GABA is sold as a calming supplement and is often taken in the evening, which is the same window ashwagandha usually occupies. Two capsules with sedative effects taken in one sitting could add up and become excessive, so if you decide to take both, try separating them by several hours.Avoid taking ashwagandha at the same time as lemon balm extract
Lemon balm is a gentle sedating mint you take as a tea or a capsule, and its calming property settles on top of the drowsiness a larger ashwagandha dose can bring, so separating them for a few hours can avoid feeling groggy the next morning.Avoid taking ashwagandha at the same time as melatonin
Likewise, melatonin is a sleep-focused supplement, and as such is invariably taken in the hour leading up to bed, so taking ashwagandha around the same time can leave you feeling heavier the next morning, so separating them by a few hours is ideal.What are natural sources of ashwagandha?
Not being a mineral or vitamin by itself, there are no foods that actually contain ashwagandha. The plant is a small evergreen shrub with dull green leaves and bell-shaped flowers, found across parts of India, Africa and the Middle East, and it is the pale, woody root of the plant that most products use. In Ayurvedic practice, the dried root is ground to a powder and stirred into warm milk, sometimes with ghee and honey, and the root can also be simmered into a decoction.
A spoonful of that powder is the traditional measure, a small quantity of dried root rather than a vegetable portion, and the modern extract presses it into a capsule with a stated withanolide content.
Who should avoid taking ashwagandha?
Before taking ashwagandha supplements, check with your trusted healthcare professional if any of the following apply to you:
- Thyroid conditions
- Upcoming or recent surgery
Thyroid conditions
Ashwagandha nudges thyroid hormone output upward, so an overactive thyroid or a dose of thyroid medicine that is already finely balanced is something that would need discussing with your doctor before incorporating ashwagandha supplements into your routine.Upcoming or recent surgery
Surgery is another consideration, because the root is calming enough to interfere with the anesthetic, leading to some surgeons to prefer it be stopped a couple of weeks beforehand.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of ashwagandha
Possible side effects from taking ashwagandha supplements may include (but are not limited to) the following:
- Drowsiness
- Gastrointestinal upset
- Loose stools
- Liver injury (rare)
If you are experiencing negative side effects from taking ashwagandha supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with ashwagandha
The medicines listed below are the ones most often named in interaction reports for ashwagandha, but it is by no means a comprehensive list:
- Benzodiazepines & sedatives
- Diabetes medicines
- Immunosuppressants
- Levothyroxine
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking ashwagandha supplements.
Can I take ashwagandha while pregnant or breastfeeding?
Ashwagandha has no human pregnancy trials, and animal work has raised questions about uterine activity at high doses, which is why the root has traditionally been left out of pregnancy routines.
The thyroid implications matter here too, because pregnancy already changes your thyroid hormone demand. Breastfeeding data is equally thin, and the herb passes into the mother's milk in unknown amounts.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store ashwagandha?
For optimal shelf life, it is recommended to keep ashwagandha supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Ashwagandha data sources & further reading
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