Ashwagandha (Withania somnifera)
Updated: 2025-10-07
Overview
Ashwagandha (Withania somnifera) is a major adaptogen in Ayurvedic medicine, known for its ability to reduce stress, improve sleep, and enhance physical and mental vitality.
Its active compounds, the withanolides, act on the nervous and endocrine systems, restoring cortisol balance and promoting psychological and physical resilience.
It is one of the few adaptogens supported by multiple clinical meta-analyses.
What the Evidence Shows
| Domain | Evidence Level | Observed Effects |
|---|---|---|
| Stress & anxiety | High | Lowers cortisol, reduces perceived stress, and improves overall well-being. |
| Sleep & recovery | Moderate to high | Improves sleep quality and reduces mental fatigue. |
| Performance & vitality | Moderate | Slight increase in testosterone and muscle strength in active men. |
| Cognition & memory | Moderate | Improves memory and reaction time. |
Overall level: High for stress and sleep; moderate for vitality and cognition.
Mechanism of Action
- Regulates the HPA axis → lowers cortisol and improves stress response.
- Enhances GABA production → promotes relaxation and better sleep.
- Adaptogenic effect: balances neurotransmitters (dopamine, serotonin).
- Antioxidant protection: shields neurons from chronic oxidative stress.
💊 Dosage & Forms
| Form | Typical Dose | Standardization | Timing |
|---|---|---|---|
| KSM-66 extract | 300–600 mg/day | 5% withanolides | Morning or evening |
| Sensoril extract | 125–500 mg/day | 10% withanolides | Evening |
| Raw powder | 2–5 g/day | Non-standardized | In drinks or smoothies |
💡 Tip: Regular use for 8–12 weeks maximizes effects on stress and sleep.
Useful Synergies
| Combination | Main Effect |
|---|---|
| Ashwagandha + Rhodiola (alternating) | Mental stress management & steady energy. |
| Ashwagandha + Magnesium | Nervous relaxation and better recovery. |
| Ashwagandha + L-theanine | Calm focus and improved sleep quality. |
| Ashwagandha + Cordyceps | Enhanced vitality and endurance. |
🟢 Proven Benefits
- Reduces chronic stress and cortisol levels.
- Improves sleep quality and mental clarity.
- Supports muscle recovery and hormonal vitality.
- Promotes emotional balance and resilience.
🟡 Still Under Study
- Long-term effects on sex hormones.
- Variability depending on extract type and standardization.
- Few studies on combination effects with other adaptogens.
⚠️ Risks & Interactions
- Consult a healthcare professional if you have thyroid or hormonal disorders, or during pregnancy/breastfeeding.
- Some concentrated formulas may cause mild drowsiness or digestive discomfort.
- May potentiate the effects of sedatives, anxiolytics, or thyroid medications.
- Possible interaction with other adaptogens or nootropics with relaxing effects (e.g., Rhodiola, L-theanine).
✅ Quality Tips
- Choose KSM-66 (5%) or Sensoril (10%) standardized extracts for reliable potency.
- Avoid non-standardized powders (unpredictable effects).
- Avoid combining with multiple relaxing adaptogens without supervision.
- Best taken in the evening if stress is predominant, or in the morning for chronic fatigue.
Sources
- https://ods.od.nih.gov/
- https://www.canada.ca/en/health-canada.html
- https://pubmed.ncbi.nlm.nih.gov/35691891/
- https://examine.com/supplements/ashwagandha/
- PubMed (35691891) — Meta-analysis on Ashwagandha and stress
- Examine.com — Ashwagandha Overview
- NIH/ODS — Adaptogenic Herbs
- Health Canada — Natural Health Products
⚠️ Educational information. Always seek professional advice.