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Ashwagandha

Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb known for its adaptogenic properties, which help reduce stress and promote overall well-being. It is often used to enhance physical performance, improve cognitive function, and support the immune system. The herb is available in various standardized extracts like Sensoril®, KSM-66®, and Shoden®, which are used in supplements for their therapeutic benefits.

Aswagandha

Recent studies highlight the diverse therapeutic potential of Ashwagandha (Withania somnifera). A systematic review and meta-analysis revealed that Ashwagandha significantly reduces anxiety and stress levels, with the most pronounced effects at doses between 300-600 mg/day of Ashwagandha extract (Phytother Res. 2022). It also improves sleep quality and quantity, particularly in adults with insomnia, when taken at higher dosages (≥600 mg/day) for at least 8 weeks, using Ashwagandha root extract (PLoS One. 2021). In terms of physical performance, Ashwagandha enhances VO2max and significantly improves upper and lower-body strength, body composition, and recovery in recreationally active men over a 12-week period with 500 mg/day of Sensoril®, a standardized aqueous extract of Ashwagandha (Nutrients. 2020, Nutrients. 2018). Additionally, it reduces anxiety and stress by moderating the hypothalamus-pituitary-adrenal axis, as evidenced by reductions in cortisol and DHEA-S levels with a 240 mg/day dose of standardized Ashwagandha extract (Shoden) (Medicine (Baltimore). 2019). In subclinical hypothyroid patients, Ashwagandha root extract at 600 mg/day effectively normalizes serum TSH, T3, and T4 levels over an 8-week period (J Altern Complement Med. 2018). These findings suggest Ashwagandha’s broad health benefits, warranting further research to substantiate these results and explore long-term safety.

PUBLICATIONS

  1. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials.
          • Phytother Res. 2022 Nov;36(11):4115-4124.
          • Design: Systematic review and meta-analysis of randomized controlled trials (RCTs) investigating Ashwagandha extract on anxiety and stress.
          • Summary: Ashwagandha supplementation significantly reduced anxiety (SMD: -1.55, 95% CI: -2.37, -0.74; p = .005; I2 = 93.8%) and stress levels (SMD: -1.75; 95% CI: -2.29, -1.22; p = .005; I2 = 83.1%) compared to placebo. Non-linear dose-response analysis indicated a favorable effect of Ashwagandha on anxiety up to 12,000 mg/d and stress at doses of 300-600 mg/d. The certainty of the evidence was low for both outcomes.
  2. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
          • PLoS One. 2021 Sep 24;16(9):e0257843.
          • Design: Systematic review and meta-analysis of RCTs examining the effect of Ashwagandha extract on sleep.
          • Summary: Ashwagandha extract exhibited a small but significant effect on overall sleep (SMD -0.59; 95% CI -0.75 to -0.42; I2 = 62%). The effects were more prominent in adults with insomnia, dosage ≥600 mg/day, and treatment duration ≥8 weeks. Improvements were also observed in mental alertness on rising and anxiety levels, but not in quality of life. No serious side effects were reported.
  3. Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis.
          • Nutrients. 2020 Apr 17;12(4):1119.
          • Design: Systematic review and meta-analysis of RCTs investigating the effects of Ashwagandha on maximum oxygen consumption (VO2max).
          • Summary: Ashwagandha supplementation significantly enhanced VO2max in healthy adults and athletes (p = 0.04). The mean difference was 3.00 (95% CI from 0.18 to 5.82) with high heterogeneity. Further research is needed to confirm these findings due to the limited number of studies and high heterogeneity.
  4. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study.
          • Medicine (Baltimore). 2019 Sep;98(37):e17186.
          • Design: A 60-day randomized, double-blind, placebo-controlled study on the effects of Ashwagandha on stress and anxiety in adults with self-reported high stress.
          • Summary: Ashwagandha supplementation significantly reduced Hamilton Anxiety Rating Scale (HAM-A) scores (P = .040) and Depression, Anxiety, and Stress Scale -21 (DASS-21) scores (P = .096) compared to placebo. It was also associated with greater reductions in morning cortisol and DHEA-S levels. Testosterone levels increased in males but not females. These findings suggest Ashwagandha’s stress-relieving effects may occur via its moderating effect on the hypothalamus-pituitary-adrenal axis.
  5. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial.
          • Nutrients. 2018 Nov 20;10(11):1807.
          • Design: Double-blind, randomized, placebo-controlled study on the effects of Sensoril®, a standardized aqueous extract of Ashwagandha, on strength training adaptations in recreationally active men.
          • Summary: Supplementation with 500 mg/d of Sensoril® significantly improved upper and lower-body strength, supported a favorable distribution of body mass, and was well tolerated clinically over a 12-week resistance training period. Gains in 1-RM squat and bench press were significantly greater in the Sensoril® group compared to placebo. Improvements were also noted in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores.
  6. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial.
          • J Altern Complement Med. 2018 Mar;24(3):243-248.
          • Design: Double-blind, randomized, placebo-controlled study on the efficacy and safety of Ashwagandha root extract in subclinical hypothyroid patients.
          • Summary: Treatment with 600 mg daily of Ashwagandha root extract significantly improved serum TSH, T3, and T4 levels compared to placebo. Ashwagandha effectively normalized serum thyroid indices over an 8-week period with few mild and temporary adverse effects reported.
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