Ashwagandha

Article by Stefan Burns - Updated April 2022. Join the Wild Free Organic email newsletter!

Ashwagandha roots - CC4.0 Piyush Kothari

Ashwagandha Quick Fact Sheet

Name:	Ashwagandha, Indian Ginseng, Linnaean - Withania somnifera
Color:	Green leaves, red berries, tan rhizomes and roots
Constituents:	steroidal lactones (withanolides, withaferins), saponins, alkaloids
Effect:	Endocrine adaptogen, stress adaptogen, reduces anxiety, anti-inflammatory, performance booster, aphrodisiac, anti-parasitic, enhances vitality, neuroprotective
Preparation:	The root is the part most commonly used, followed by the leaves. Both can be ground into a powder for use or extracted into a tincture
Dosing:	300–600 mg of a root extract taken with meals. Doses in the 2-5 gram range of raw root powder daily may raise testosterone levels and increase male fertility.
General Notes:	Ashwagandha is one of the best known herbal adaptogens because it works on so many different levels, from reducing stress and anxiety to balancing hormone levels to optimal function. Has anti-inflammatory effects which make it useful for digestive, immune, and cognitive optimization. Ashwagandha is a very revered herb in the Indian Ayurvedic system of medicine

What is Ashwagandha?

Ashwagandha (Withania somnifera) is a small evergreen shrub that produces berries and is therefore sometimes known as “Indian Winter Berry”. The roots, leaves, flowers, and seeds all have medicinal uses, though it’s the roots that are most commonly used in herbal medicine practices. The word ashwagandha means “odor of a horse” and this name was given to Withania Somnifera because the roots have a smell similar to that of a sweaty horse, and it’s also believed that consuming ashwagandha gives one the power of a horse. The name is well deserved because Ashwagandha is a powerful tonic, aphrodisiac, thermogenic, and stimulant in addition to having pain-relieving, digestive healing, and anti-parasitic properties. Ashwagandha also has powerful neurologic benefits and is increasingly being used in the treatment of various brain disorders like Alzheimer’s and Parkinson’s disease or lesser ailments like depression and anxiety. Because of its wide range of uses, ashwagandha is well known as an adaptogen which can be used medicinally to treat acute or chronic health problems, and it can also be used preventatively or simply to boost health and function beyond normal.

Cultivation of Ashwagandha

Ashwagandha is cultivated in north-western and central parts of India and it is also found in Nepal, China, and Yemen. Ashwagandha is most commonly found growing in semi-tropical regions 1500 meters above sea level which receive 50-80 cm of annual rainfall. It grows best in sandy loam or light red soil, in partial shade, and in a 20 to 38 C temperature range.

Ashwagandha in Ayurveda

In the ancient Ayurvedic system of medicine, ashwagandha is classified first as a “rasayana” which means tonic, and is further classified as a medhyarasayana, medhya referring to the mind and intellect. Ashwagandha has the most prestige among the different rasayanas in Ayurveda because of its many effective medicinal uses. As a tonic ashwagandha is given to guard and defend against disease, to slow the aging process and rejuvenate the body, and to improve intellect and memory capabilities. Ashwagandha is most effective as a medhyarasayana following head injuries, in old age, or for children with cognitive disorders.

Ashwagandha is most commonly available as a finely milled and sieved “churna” powder produced from the roots which can be mixed with water, ghee, or honey. Often prescribed for Vata imbalances. Ashwagandha is one of the most important herbs in Ayurveda, broadly known to promote a youthful state of physical and mental health expanding overall happiness.

Ashwagandha in Other Herbal Medicinal Systems

Ashwagandha also holds a place of importance in other ancient systems of medicine in the Asian and African regions. In Traditional Chinese Medicine ashwagandha is used to balance “Qi” life force energy and is categorized as a Qi tonic. In the Tibetan System of Medicine ashwagandha is used in the treatment of respiratory disorders, to aid the functions of the liver, to strengthen the body, and to maintain heboglobin levels. In parts of Africa the leaves of Withania somnifera are used as a dressing for infections and inflammations. Finely powdered ashwagandha root is mixed with animal fat and applied as an ointment for sores and abscesses. In the Zulu culture ashwagandha is used to protect people from sorcery.

Ashwagandha Health Benefits

Ashwagandha is a powerful adaptogen that has many beneficial health effects thanks to its many (35+) unique chemical constituents. The most active of these components are:

1. Alkaloids | Functions: Improves energy metabolism and cell to cell signaling, neuroprotective, boosts immunity

2. Lactones (withanolides, withaferins) | Functions: Suppresses oxidative stress, anti-inflammatory, inhibits lipid peroxidation, neuroregenerative. Steroidal lactones are an important component of cell membranes and of steroid signaling molecules

3. Saponins | Functions: Anti-tumor & anti-cancer, radiation protection, boosts immunity

Together these phytonutrients broadly influence the function of the cognitive, immune, metabolic, digestive, and reproductive systems providing the following benefits:

Cognitive Benefits of Ashwagandha

• Ashwagandha leaf and root extracts reduce symptoms of anxiety, comparable to pharmaceutical drugs

• Ashwagandha inhibits nerve cells from over firing

• Slows, stops, and even reverses neural decay by promoting the growth of new neurons and by creating new synaptic connections

• Comparable to pharmaceutical drugs in reducing symptoms of depression, stabilizes mood

• Normalizes dopamine levels to normal, increasing dopamine levels in those suffering from Parkinson’s disease

• Intensifies acetylcholine, glutathione, and secretase enzyme activity

• Inhibits the production of amyloid beta plaques in those suffering from Alzheimer’s disease

• Helps to reverse addiction through its balancing actions on neurotransmitters GABA and serotonin

Digestive Benefits of Ashwagandha

• Has a strong effect in preventing and healing stress-induced gastric ulcers

• Helps reduce flatulence and stimulates digestive action

• Has anti-parasitic properties and can clear worms from the digestive system, especially true for ashwagandha seeds

Immune System Benefits of Ashwagandha

• Modulates white blood cell counts back to normal ranges if overly elevated or suppressed

• Has a powerful anti-cancer effect, synergizing well with chemotherapy and radiation therapies while also reducing their side effects.

• Inhibits and reduces the growth of tumors

• Possesses antibacterial properties
  

Metabolic and Endurance Benefits of Ashwagandha

• Improves stamina quite notably and reduces the stress experienced from endurance events when taken beforehand

• Improves mitochondrial function through modulation of various cellular pathways

• Improves metabolism and is mildly anabolic, increasing body weight (likely by increasing lean body mass)
  

Hormonal Benefits of Ashwagandha

• Has evidence of boosting male testosterone levels by around 15% if levels are suboptimal

• Has an aphrodisiac effect for some men and women

• Reduces cortisol and Vitamin C depletion in the adrenal glands after endurance events, preventing adrenal fatigue

• Many of the cognitive benefits of ashwagandha come from its stabilizing effects on the brain’s endocrine glands

Anti-Inflammatory Benefits of Ashwagandha

• Helpful for fever and painful swellings

• Applied topically ashwagandha is useful for skin inflammatory conditions such as pimples, boils, sores, etc

• Has anti-arthritic effects and reduces joint pain

• Ashwagandha contains many powerful antioxidants which neutralize destructive free radicals

Note: Much of the research into ashwagandha showing these benefits has been done using animal models and therefore hasn’t been directly confirmed for humans.

What is Ashwagandha Good For?

As an adaptogen ashwagandha has many uses, and in the different ancient systems of medicine such as Ayurveda and Traditional Chinese Medicine the list of its uses is nearly endless. Classifying ashwagandha as a tonic is probably the best summarization of its many health benefits as a result. In general ashwagandha is good for increasing vitality and energy while promoting balance to many of the bodies different systems (immune, digestive, metabolic, neurologic, etc).

While not new to other cultures outside India and China, ashwagandha is increasingly being discovered by people around the world who are seeking natural treatment options for mental health conditions, by men who want to boost their testosterone levels, or by women who want a natural and safe aphrodisiac. Ashwagandha is a good “introduction” to the practice of herbalism because as an adaptogen the positive health changes it brings about are likely to be felt in some way.

Ashwagandha for Anxiety and Depression

Supplementing with ashwagandha is a good treatment option for anxiety and depression because its effects are noticeably felt while being gentle on the body. Ashwagandha can reduce hyperactivity, circular overthinking, and emotional instability through its modulation of various neurologic pathways. Ashwagandha also reduces stress accumulation which is a large causal factor in mental health concerns like anxiety and depression. If experiencing anxiety, depression, or an overload of stress then supplementing with ashwagandha daily may prove highly beneficial.

Ashwagandha for Testosterone

Male hormonal health has been on a decades long downward trend, with testosterone levels and sperm count declining precipitously since the creation of plastics and pesticides. Ashwagandha is a safe an effective adaptogen for men and it has been observed to raise testosterone levels in men by ~15%. Ashwagandha also increases sperm count and in general promotes youth and vitality. If experiencing symptoms of low testosterone like fatigue, a lack of confidence, depression, low levels of lean body mass, and emotional instability then ashwagandha is a good herbal supplement to take for its endocrine balancing effects. If after supplementing with ashwagandha for some time a stronger testosterone booster is desired then the herb cistanche is a good candidate.

Ashwagandha Benefits for Women

The female menstrual cycle causes key hormones estrogen, progesterone, luteinizing hormone, and follicle stimulating hormone to rise and fall in various ways across a 28 day cycle. Sex drive is linked to the rise and fall of these hormones, specifically estrogen and progesterone, and for women who experience low sex drive either from their ups and downs of their natural menstrual cycle or because they are using birth control hormone replacement therapies which lower hormone levels, ashwagandha can serve as a useful aphrodisiac which stimulates sex drive.

The more pronounced variations in female hormone systems also influences immunity, causing it to rise and lower with the changes in secretion of various hormones like progesterone. Ashwagandha can act as an immunity buffer for women that fills in the natural dips of immune system function that may occur for pre and post-menopausal women. Through its effects on the endocrine system and adrenal glands ashwagandha has been shown to be useful in reducing symptoms of menopause like hot flashes, excessive sweating, sleep problems, and more.

How Long does it take for Ashwagandha to Work?

The benefits received from Ashwagandha depend on the length of time supplemented for. A single dose of ashwagandha before an endurance event is sufficient to greatly improve stamina and correspondingly reduce the following stress response. With sufficient dosages stimulant and aphrodisiac effects can be felt quite quickly though these benefits may take a week or more of daily supplementation to materialize. The neurological effects of Ashwagandha build over time, with the growth of new neurons and synaptic connections starting to be observed after one week of daily supplementation. Ashwagandha for parasite removal will take 2-3 weeks of daily supplementation to be effective. It takes 2-3 months of ashwagandha supplementation to observe favorable increases in body-weight and testosterone levels.

Is Ashwagandha Safe?

Ashwagandha has a strong safety profile backed by scientific research and thousands of years of usage medicinally in Ayurveda. There is no known toxicity concerns with ashwagandha if taken within recommended dosage ranges. That said, ashwagandha is a hardy plant able to grow wild in areas contaminated with waste, so care must be taken in purchasing ashwagandha either from a cultivated reputable source, or if purchasing wild-harvested ashwagandha ask the supplier where harvesting occurs.

There is some scientific contradiction to the acute toxicity of ashwagandha extract for rats. One study observed acute toxicity at 1260 mg/kg of ashwagandha extract and set the 50% death rate (LD50) at 1260 mg/kg for rats. Another study did a single acute dosing of ashwagandha extract at 500, 1000, and 2000 mg/kg which showed no toxicity, and then followed that with daily supplementation of the same extract amounts for 28 days and still observed no toxicity.

Considering the variability, it’s safer to go with the 1260 mg/kg LD50 rate for rats, and when converted to a human equivalent dose, the calculated ashwagandha extract human LD50 is 200 mg/kg of body-weight. For a 50, 75, and 100 kg individual the ashwagandha extract LD50 dosages are 10, 15, and 20 grams (a ridiculous amount). Ashwagandha is most commonly supplemented in the 250 to 600 mg range, so there is little to worry of when supplementing ashwagandha responsibly.

Ashwagandha Side Effects

The side effects that may occur when supplementing with ashwagandha are rare and more a result of other physiological changes that ashwagandha triggers. For example an increase in circulating testosterone for men may cause an increase in acne if other factors are out of balance. The minor diuretic effect of ashwagandha will be amplified when dosing beyond recommended ranges. If taking ashwagandha for or as part of a parasite cleanse then it behooves one to be aware of the side effects that may be experienced during that type of health protocol. Ashwagandha can be sedative for some individuals, and though very rare, because it affects the functions of various neurotransmitters in the brain it may cause irritability or an unstable mood depending on the unique physiological state of an individual.

Ashwagandha Dosing

The amount of ashwagandha to supplement with is dependent upon the level of extraction and the part of the plant used. Ashwagandha roots are the most common way to supplement with ashwagandha, so the dosages here are for the roots, though dosing with the leaves is of a similar amount. As a topically applied poultice ashwagandha is mixed with a carrier (water, fat, or honey) and applied at an amount sufficient to cover the desired area.

Raw ashwagandha root is most commonly dosed at 300 to 600 mg daily. To keep blood concentrations of ashwagandha’s active constituents high, split the daily dosage in two and take half in the morning and half at night. When first supplementing with ashwagandha use the lower end of the dosing range for a few days to screen for undesirable effects and then increase the dosage from there if desired.

5 grams of raw ashwagandha root powder taking daily was found effective at boosting testosterone levels for men at varying degrees of infertility, and while the results of that study show that taking 5 grams of raw ashwagandha powder daily for a few months presented no health complications, a lower dose is likely suitable for men looking to boost their testosterone levels and/or semen counts who aren’t infertile. For testosterone boosting and for athletes looking to boost their energy output and endurance, 1 gram of ashwagandha root powder taken daily split into 500 mg morning and night doses is suitable to start with.

Ashwagandha Tea

A common way of using ashwagandha is by brewing it into a tea. Premade ashwagandha tea bags typically contain 1-2 grams of the powdered root. Steep with 170 F (75 C) water for 5-8 minutes, or if desiring a more potent tea (and you don’t mind possible bitterness) steep with boiling water for 5-15 minutes.

On its own Ashwagandha tea is a great choice to keep in the tea cabinet for the many uses and health benefits discussed throughout this article. Ashwagandha can also be added to other herbs to create a synergistic tea blend for specific purposes. For example a cognitive-enhancing herbal tea could consist of equal parts ashwagandha, chaga mushroom, and gingko leaf, 1-2 cups enjoyed daily.

Where to Buy Ashwagandha Supplements?

My favorites suppliers of ashwagandha are Mountain Rose Herbs and Nootropics Depot. There are many other high-quality suppliers of ashwagandha out there, but for the level of quality and price Mountain Rose herbs and Nootropics Depot are the best, and the differences between their ashwagandha products provides different usage options.

Mountain Rose Herbs Organic Ashwagandha

Mountain Rose Herbs sells ashwagandha as chopped root, root powder, root powder capsules, root extract, and even ashwagandha seeds. They also have ashwagandha as an ingredient in different herbal extracts like their immune herbal extract and adapt care herbal extract.

Ashwagandha Root

Raw chopped ashwagandha root is ideal for steeping into a tea or for creating your own herbal extracts. Besides planting ashwagandha seeds and harvesting the roots yourself, purchasing the raw chopped root is the lowest cost option available, though the finely milled ashwagandha root powder is only slightly more expensive. Dried ashwagandha root like this oxidizes very slowly and will keep for a long time.

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Ashwagandha Root Powder

If desiring to supplement with a raw ashwagandha root powder then the offering from Mountain Rose Herbs is of great quality, organic, and very economical. Great for putting into capsules or for mixing with other herbal powders for custom herbal supplement powders or capsules.

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Ashwagandha Root Powder Capsules

If convenience is the ultimate goal then capsules are the best way to supplement with ashwagandha. Pills are dosed accurately and can be taken anywhere easily without need for scooping or steeping. Ashwagandha supplement pills are ideal for those who travel often, and ashwagandha is a useful travel/stress supplement to begin with.

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Ashwagandha Root Extract

Taken sublingually (under the tongue) herbal extracts are absorbed quickly into the bloodstream and bypass some of the digestive processes. For those seeking the fastest effect from ashwagandha (athletes, lovers), an extract is the way to go. The extraction process condenses the active constituents and therefore taking an extract is one way of more powerfully supplementing with an herb.

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Ashwagandha Seeds

Plant and cultivate ashwagandha from seed if your climatic conditions are appropriate (see Cultivation of Ashwagandha above). Alternatively, ashwagandha seeds are potent at killing parasites, simply mix some seeds with honey, chew them, and then swallow the resultant mixture (it may be quite bitter). This is also commonly done with papaya seeds for parasite removal.

Nootropics Depot Ashwagandha Supplements

Nootropics Depot carries a few different ashwagandha supplements which suit nearly every preference one may have. I encourage you to browse their full catalogue of ashwagandha products, I’m more of a traditionalist so the two variations I present here are the well-known to be effective basics.

Ashwagandha Powder (standardized 12% withanolides)

Nootropics Depot sources their ashwagandha directly from India in order to ensure a more consistent product. They also do a complete chemical analysis of every batch they receive to ensure their ashwagandha powder is balanced between the different withanolide compounds, each of which has slightly varying effects. By ensuring the withanolide ratios are close to even and then ensuring the powder contains a minimum of 12% withanolides, the ashwagandha powder sold by nootropics depot is more potent in effect than most other raw ashwagandha root powders.

Also available as capsules.

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Shoden Ashwagandha Powder (standardized 35% withanolides)

The Shoden Ashwagandha powder sold by Nootropics Depot is a full spectrum extract created from the leaves and roots of the plant. The powder is tested to ensure it’s a minimum of 35% withanolides, making it even more potent that the 12% or greater withanolide standardized offering above.

For those looking for the strongest withanolides-based ashwagandha supplement look no further.

Also available as capsules.

References:

1. Singh N, Bhalla M, De Jager P, Gilca M. An overview on ashwagandha: a rasayana (Rejuvenator) of ayurveda. Afr J Trad Compl Alt Med. 2011;8(5S).

2. Zahiruddin S, Basist P, Parveen A, et al. Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology. 2020;257:112876.

3. Modi M, Donga S, Dei L. Clinical evaluation of ashokarishta, ashwagandha churna and praval pishti in the management of menopausal syndrome. Ayu. 2012;33(4):511.

4. Nair A, Jacob S. A simple practice guide for dose conversion between animals and human. J Basic Clin Pharma. 2016;7(2):27.

5. Ahmad MK, Mahdi AA, Shukla KK, et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertility and Sterility. 2010;94(3):989-996.

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