Ashwagandha Extract (Withania somnifera)
Ashwagandha Extract (Withania somnifera)
Snapshot
Ashwagandha is an adaptogenic herb known for reducing stress, enhancing strength and stamina, improving sleep, and supporting hormone and cognitive balance.
What is Ashwagandha Extract?
Ashwagandha (Withania somnifera) is a powerful adaptogenic herb used in Ayurvedic medicine for over 3,000 years. Also known as "Indian ginseng" or "winter cherry," it is prized for its ability to help the body adapt to stress, restore energy, and promote equilibrium across multiple body systems. Standardized extracts are typically derived from the plant’s roots and sometimes its leaves, offering concentrated doses of bioactive compounds like withanolides.
Where It Comes From
Native to India, the Middle East, and parts of Africa, ashwagandha is a hardy shrub with small yellow flowers and tuberous roots. The most potent extracts are root-based and grown organically in Indian soil under traditional Ayurvedic cultivation. Modern supplements often use clinically studied extracts such as KSM-66® or Sensoril®, which offer consistent withanolide levels and enhanced absorption.
Key Nutrients & Compounds
Ashwagandha's key bioactive compounds are withanolides, steroidal lactones that provide its adaptogenic, anti-inflammatory, and neuroprotective effects. It also contains alkaloids, saponins, and iron. Different extract types may vary in their withanolide concentrations, typically ranging from 1.5% to 10%.
Health Benefits
Ashwagandha is best known for its ability to lower cortisol levels and help manage chronic stress. It reduces anxiety, promotes restful sleep, and enhances mood. In men, it may increase testosterone levels, support fertility, and improve muscle strength. It has also been shown to enhance memory, focus, and reaction time. As an anti-inflammatory, it supports joint and immune health. Some research suggests it may help regulate blood sugar and improve insulin sensitivity as well.
Recommended Dosage
Typical daily doses range from 300 mg to 600 mg of standardized extract. KSM-66® is often taken at 600 mg/day for stress and performance, while Sensoril® may be used at lower doses (125–250 mg) due to its higher withanolide content. Doses can be split between morning and evening or taken at night to support sleep.
How to Use It
Ashwagandha is available in capsules, powders, tinctures, and gummies. It can be taken with food or on an empty stomach. Powders are commonly blended into smoothies, teas, or adaptogen lattes. For stress relief and sleep, evening use is ideal. Consistency over several weeks is key for best results.
Who Should Use It?
Ashwagandha is ideal for those experiencing chronic stress, fatigue, anxiety, insomnia, low testosterone, or difficulty concentrating. It’s a favorite among high performers, athletes, students, and those recovering from burnout or adrenal fatigue.
Possible Interactions or Cautions
Ashwagandha is generally well tolerated, but high doses may cause mild digestive upset or drowsiness. Those with autoimmune conditions, hyperthyroidism, or on sedatives or thyroid medication should consult a healthcare provider. It should be avoided during pregnancy due to potential uterine-stimulating effects.
Final Thoughts
Ashwagandha is one of the most revered and researched adaptogens available, with broad-spectrum benefits for stress relief, hormone balance, mental clarity, and physical endurance. Its calming yet strengthening effects make it a versatile tool for long-term vitality and resilience.
Scientific Studies
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
Wankhede, S., et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9
Auddy, B., et al. (2008). A standardized withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: A double-blind, randomized, placebo-controlled study. Journal of the American Nutraceutical Association, 11(1), 50–56. Link
Pingali, U., Pilli, R., & Fatima, N. (2014). Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Research, 6(1), 12–18. https://doi.org/10.4103/0974-8490.122912