ASHWAGANDHA

Form: Withania somnifera roots and leaf extract

Amount: 130mg

Benefits:

  • Fitness
  • Mood Booster
  • Stress Management

Why Ashwagandha? 

Ashwagandha is one of the most important herbs of Ayurveda (traditional system of medicine in India) used as Rasayana, an herbal preparation that promotes youthful physical and mental health and expands happiness. Most of the Rasayana herbs in Ayurveda are used as anti-stress agents. A recent study done by the American Psychological Association found that stress in America rose from the previous record of 4.8/10 in 2015 to a new all-time high of 5.1/10 in 2017.  This same study found that women differ from men, not only in their emotional responses to stress but that acute and chronic stress may take a greater toll on women’s physical and mental health than that of men, suggesting the importance of stress-management, particularly among females (1). 

  1. American Psychological Association (2017). Stress in America: Coping with Change. Stress in America™ Survey.

What are the benefits of Ashwagandha?

Fitness:

In a clinical study designed to assess the effects of Ashwagandha on exercise performance, it was found that regular supplementation resulted in increased velocity (speed), power and VO2 max (maximum oxygen consumption). These conclusions suggest that Ashwagandha may be useful to combat generalized weakness and to improve speed, lower limb muscular strength, and neuro-muscular coordination (1).

  1. Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144‐149. doi:10.4103/0974-7788.72485

Stress and Mood:

In a double-blind, randomized, placebo-controlled trial conducted on a total of 64 subjects with a history of chronic stress, a significant reduction in scores on all stress-assessment scales after a 60-day intervention was revealed, and serum cortisol levels were substantially reduced (1). Another study found that those taking 300 mg/day of Ashwagandha had a 44% reduction in their stress levels, whereas the placebo group only experienced a 5.5% reduction. In the same study, 300 mg/day of ashwagandha had a 27.9% reduction in cortisol levels, the hormone in charge of our stress levels (1). 

Psychological stress has been linked to weight-gain and obesity, and chronic elevation of cortisol, the stress hormone, can lead to increased visceral adiposity* and metabolic syndrome**. In a double-blind, randomized, placebo-controlled trial a total of 52 subjects under chronic stress received 300mg of Ashwagandha root or placebo twice daily. The study group saw a statistically significant reduction in primary measures of perceived stress and food cravings, as well as secondary measures of happiness***, three-factor eating****, body weight and body mass index (2). 

*fat stored in the abdominal cavity 
**a cluster of conditions that increase the risk of heart disease, stroke and type 2 diabetes
***conducted through the Oxford Happiness Questionnaire 
****assessment of cognitive restraint, disinhibition and hunger 
  1. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255‐262. doi:10.4103/0253-7176.106022
  2. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017;22(1):96‐106. doi:10.1177/2156587216641830

Our Source

Our ashwagandha is a clinically tested and multifunctional extract derived from the cultivated roots and leaves of Ashwagandha, an Ayurvedic adaptogenic* botanical, and contains the highest levels of Ashwagandha bioactives in the industry. In a randomized, double-blind, placebo controlled human clinical trial conducted on our source, there were significant reductions in overall measures of stress (down 69.9%), fatigue and lack of energy (down 79.3%), irritability (down 76.5%), sleeplessness (down 67.7%), headache and muscle pain (down 70.6%), inability to concentrate (down 75.8%) and forgetfulness (down 57.1%). 

*Adaptogens are a small group of botanical and mushroom species that increase the body’s resistance to physical, chemical and biological stressors while coordinating balance through homeostasis
  1. Biswajit Auddy, Jayaram Hazara, Achintya Mitra, Bruce Abedon, Shibnath Ghosal. A standardized Withania somnifera extract reduces stress related parameters in chronically stressed humans – a double‐blind,randomized, placebo‐controlled study. JANA, Vol. II, No. I, 2008, pp. 50‐56.

FAQs 

How long does it take for ashwagandha to take effect? 

The length of time it takes for ashwagandha to take effect depends on the desired benefit. Studies found reduced anxiety after daily intake in as little as 2-6 weeks (1), and significantly lower cortisol levels after daily intake for 60 days (2)(3). 

  1. Andrade C, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R. A double-blind, placebo-controlled evaluation of the anxiolytic efficacy of an ethanolic extract of withania somnifera. Indian J Psychiatry. 2000;42(3):295‐301.
  2. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255‐262. doi:10.4103/0253-7176.106022
  3. Biswajit Auddy, Jayaram Hazara, Achintya Mitra, Bruce Abedon, Shibnath Ghosal. A standardized Withania somnifera extract reduces stress related parameters in chronically stressed humans – a double‐blind,randomized, placebo‐controlled study. JANA, Vol. II, No. I, 2008, pp. 50‐56.

 

When should I take ashwagandha?

You can take ashwagandha in the morning for a boost of energy, or at night to help calm the mind and fall asleep more easily. Research shows that ashwagandha can be used to induce-sleep, and improves sleep quality and sleep onset latency for those with insomnia at a dose of 300mg extract twice daily (1).

  1. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9):e5797. Published 2019 Sep 28. doi:10.7759/cureus.5797

 

Can I take ashwagandha while pregnant?

Please consult with your doctor prior to use if you are pregnant or breastfeeding. While ashwagandha has been used for thousands of years as traditional medicine, it is still new to the FDA and US market, and is therefore recommended that you consult with your doctor prior to use.