Ashwagandha

In large parts of India, the Middle East and Africa, the herb Withania somnifera has been used for centuries for its calming and sleep-promoting properties. Steroid-like compounds call withanolides have been extracted and formed into the nootropic Ashwagandha. Their actions are wide-ranging and include antioxidant neuroprotective effects, direct promotion of nerve growth and neurosynaptic reconstruction and recovery (1–3).

Relaxation & Sleep

Several studies have highlighted the qualitative and quantitative calming effects of the herb extract. In a double-blind, randomised, placebo-controlled trial, significant decrease in both subjective anxiety scales and biochemical markers of stress, such as cortisol, has been found across a range doses (4). A similarly designed study has shown that supplementation with 300mg Ashwagandha twice daily led to significant shortening in sleep onset latency on sleep actigraphy, and improved subjective sleep efficiency and quality (5).

Strength

In addition to relaxation and sleep benefits, there is a growing body of evidence supporting the use of Ashwagandha for physical strength purposes. In the STAR trial, 12 week periods of consistent supplementation resulted in significant increases in bench press and squat strength (6). Another randomised controlled trial provided evidence for reduced muscle damage and positive modulation of biochemical markers including serum testosterone and decreased body fat percentage with 300mg twice daily supplementation (7). Even in terms of aerobic fitness, Ashwagandha intake has been noted to produce increases in key physiological measures such as VO2 max and endurance velocity and power (8).

Safety

Overall, Ashwagandha has a solid evidence base to be beneficial across a range of nootropic domains. It has been demonstrated to be generally well-tolerated without significant safety or any toxicity concerns, even at high doses (9).

Ashwagandha at a glance

Nootropic for:

Relaxation, Sleep, Strength.

Mechanism of Action:

Antioxidant & neuroprotective via several mechanisms.

Suggested Dose:

250mg once or twice daily.

Good to know:

A herbal extract that has been used in India for centuries.

References

1

Paul S, Chakraborty S, Anand U, Dey S, Nandy S, Ghorai M, et al. Withania somnifera (L.) Dunal (Ashwagandha): A comprehensive review on ethnopharmacology, pharmacotherapeutics, biomedicinal and toxicological aspects. Biomed Pharmacother. 2021 Nov 1;143:112175.

2

Axon- or dendrite-predominant outgrowth induced by constitue... : NeuroReport [Internet]. [cited 2022 Sep 22]. Available from: https://journals.lww.com/neuroreport/Abstract/2002/10070/Axon__or_dendrite_predominant_outgrowth_induced_by.5.aspx

3

Kuboyama T, Tohda C, Komatsu K. Neuritic regeneration and synaptic reconstruction induced by withanolide A. Br J Pharmacol [Internet]. 2005 Apr 1 [cited 2022 Sep 22];144(7):961–71. Available from: https://onlinelibrary.wiley.com/doi/full/10.1038/sj.bjp.0706122

4

Auddy B, Hazra J, Mitra A, Abedon B, Ghosal S, Nagar B. A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study. undefined. 2008;

5

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 [Internet]. 2019 Sep 29 [cited 2022 Sep 22];11(9). Available from: https://pubmed.ncbi.nlm.nih.gov/31728244/

6

Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HL. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients [Internet]. 2018 Nov 20 [cited 2022 Sep 22];10(11). Available from: https://pubmed.ncbi.nlm.nih.gov/30463324/

7

Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr [Internet]. 2015 Nov 25 [cited 2022 Sep 22];12(1). Available from: https://pubmed.ncbi.nlm.nih.gov/26609282/

8

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 [Internet]. 2010 [cited 2022 Sep 22];1(3):144. Available from: /pmc/articles/PMC2996571/

9

Raut AA, Rege NN, Tadvi FM, Solanki P V., Kene KR, Shirolkar SG, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med [Internet]. 2012 [cited 2022 Sep 22];3(3):111. Available from: /pmc/articles/PMC3487234/

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