Ashwagandha: benefits, dosage, contraindications
Other name(s)
Indian Ginseng
Scientific name(s)
Withania somnifera, Physalis somnifera
Family or group:
Plants
Active ingredients:
Saponins
Alkaloids
Steroidal lactones
Beta-sitosterol
Withanolides
Indications
Rating methodology
EFSA approval.
Stress ✪✪✪✪✪
Clinical studies show that taking a specific Ashwagandha root extract at a dose of 300 mg twice a day after meals for 60 days reduces perceived stress levels by 30% and cortisol levels by 28% compared to baseline in adults suffering from chronic stress. These improvements are significant compared to changes observed in placebo-treated patients. The Ashwagandha root extract also appears to prevent stress-related weight gain compared to placebo.
Posologie
Oral: root
600 mg
8 - weeks
KSM-66, dry extract
Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial.
The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial
An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study
A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study
Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study
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.
Anxiety ✪✪✪✪✪
Supplementation with an Ashwagandha extract seems to improve anxiety symptoms such as fatigue, loss of appetite, headaches, and muscle pain. In a clinical trial, 300 mg of Ashwagandha root extract twice daily for 12 weeks reduced anxiety scores compared to a control group. In another clinical trial, taking Ashwagandha root powder granules at 4g three times a day for 60 days moderately improved anxious mood in 58% of patients, compared to no improvement in the placebo group. Other clinical research conducted in young adults shows that an Ashwagandha root and leaf extract, at either 225 mg or 400 mg daily for 30 days, produced similar improvements in self-reported anxiety, stress, and depression scores, compared to placebo.
Posologie
Oral: root
600 mg
8 - weeks
KSM-66, dry extract
A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study.
Naturopathic Care For Anxiety: A Randomized Controlled Trial ISRCTN78958974
Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials
Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce
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.
Assessment of the Efficacy of Withania somnifera Root Extract in Patients with Generalized Anxiety Disorder: A Randomized Double-blind Placebo- Controlled Trial
Efficacy of Withania somnifera supplementation on adult's cognition and mood
Male Fertility Issues ✪✪✪✪✪
Ashwagandha supplementation might increase libido and pleasure in men. In a clinical trial, Ashwagandha root powder given at a dose of 5g per day for three months reduced oxidative stress and improved sperm quality, testosterone, luteinizing hormone (LH), follicle-stimulating hormone (FSH), and prolactin within a clinical trial of 150 infertile Indian men. Sperm count and motility were also improved. In another clinical trial, men suffering from oligospermia who took an Ashwagandha root extract at a dose of 225 mg three times a day for 12 weeks reported improved sperm motility and concentration.
Posologie
Oral: root
600 mg
12 - weeks
Men
dry extract
Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving sexual function in women: a pilot study.
Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHz
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study.
Withania somnifera Improves Semen Quality in Stress-Related Male Fertility
Sleep Disorders ✪✪✪✪✪
A small meta-analysis in patients with insomnia and healthy patients shows that taking a specific extract of Ashwagandha root (KSM-66, Ixoreal Biomed) at 250-600 mg per day for 6 to 12 weeks modestly improves overall sleep, as well as sleep quality, sleep onset latency, total sleep duration, wake time after sleep onset, and sleep efficiency, compared to placebo. The effects were more pronounced in individuals with insomnia, with doses of at least 600 mg per day, and with treatment durations of at least 8 weeks. The effects remain positive even in patients with non-restorative sleep.
Posologie
Oral: root
600 mg
KSM-66, dry extract
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis
A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults
Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study
Sports Performance ✪✪✪✪✪
A meta-analysis of four small clinical trials shows that taking Ashwagandha increases aerobic capacity in athletes and non-athletes, based on the measurement of maximal oxygen consumption. Effective doses ranged from 500 to 1000 mg per day over periods of up to 12 weeks. Positive results on muscle strength, speed, endurance, recovery time, were obtained in other studies with doses ranging from 120 mg to 1250 mg per day. However, the validity of these analyses remains limited by the absence of a control group, and the wide variety of training methods.
Posologie
Oral: root
500 - 1000 mg
dry extract
Hypothyroidism ✪✪✪✪✪
A clinical study in adults with subclinical hypothyroidism indicates that taking an Ashwagandha root extract at 300 mg twice daily for 8 weeks can increase levels of two thyroid hormones, T3 and T4, and decrease TSH (a hormone stimulating the thyroid) levels by 17.4% from baseline levels. These changes were significant compared to placebo. However, the long-term effects of Ashwagandha on thyroid hormone levels, as well as its effects in patients with clinical hypothyroidism, are not known to date.
Posologie
Oral: root
600 mg
8 - weeks
dry extract
Bipolar Disorder ✪✪✪✪✪
Ashwagandha could improve cognitive functions in patients with bipolar disorder. However, this improvement is very modest compared to placebo.
Posologie
Oral: root
250 - 500 mg
8 - weeks
dry extract
Attention Deficit Disorders ✪✪✪✪✪
A synergy including stimulants such as Ashwagandha, Bacopa, and Centella asiatica, spirulina helps reduce behavior disorders associated with ADHD in children aged 6 to 12.
Posologie
Oral: root
300 mg
dry extract
Synergies
Fatigue ✪✪✪✪✪
Thanks to its adaptogenic properties, Ashwagandha helps reduce the perception of fatigue and increase vitality in some clinical studies. It should be noted that a slight increase in testosterone and DHEA-S levels has been observed, which may partially explain the results. Additionally, Ashwagandha is traditionally used in infectious states and as an adjuvant in diseases caused by immune deficiency.
Posologie
Oral: root
300 - 2000 mg
dry extract
A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males
Rheumatism ✪✪✪✪✪
In patients with osteoarthritis, taking a combined supplement, containing 450 mg of Ashwagandha, 50 mg of Ayurvedic zinc complex, 100 mg of Guggul, and 50 mg of Turmeric, three times a day for 3 months, reduces symptoms of pain and swelling compared to placebo. However, no radiological improvement was observed. Ashwagandha is traditionally used in rheumatic conditions (autoimmune factor included).
Posologie
Oral: root
450 mg
dry extract
Synergies
Sexual disorders ✪✪✪✪✪
A small clinical study conducted on adult women suffering from sexual dysfunction shows that taking a standardized Ashwagandha root extract (KSM-66) at a dose of 300 mg twice a day with meals for 8 weeks, in conjunction with other advice, increases the number of sexual encounters, improves orgasms, satisfaction, lubrication, and arousal, compared to management without supplementation.
Posologie
Oral: root
600 mg
KSM-66, dry extract
Cognitive performance ✪✪✪✪✪
Animal and human studies suggest that Ashwagandha improves memory. A small, single-center, double-blind clinical trial conducted on 50 individuals with mild cognitive impairment symptoms, where participants were divided into two groups: one received 300 mg of Ashwagandha root extract twice a day for 8 weeks and the other a placebo. The analysis showed that daily treatment with Ashwagandha significantly improved performances in cognitive tests assessing memory, executive function, and information processing speed compared to placebo. However, effects on working memory and visuospatial processing were inconclusive. Ashwagandha possesses antioxidant and neuroprotective activities. Its constituents are effective acetylcholinesterase inhibitors, suggesting utility in treating Alzheimer's disease.
Posologie
Oral: root
600 mg
7 - weeks
dry extract
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions
Withanolides, a new class of natural cholinesterase inhibitors with calcium antagonistic properties
[Overcoming several neurodegenerative diseases by traditional medicines: the development of therapeutic medicines and unraveling pathophysiological mechanisms]
Immunomodulatory and CNS effects of sitoindosides IX and X, two new glycowithanolides from Withania somnifera
Properties
Adaptogen
Ashwagandha is known for being an adaptogenic plant, which may be due to withanolide glycosides. Adaptogens tend to reduce the perception of stress. Although the mechanism is not well understood in the case of Ashwagandha, it could be linked to the prevention of stress-induced NADPH diaphorase increase. Moreover, this anti-stress effect seems to be linked to the attenuation of serum corticosteroid levels, which are hormones often elevated in response to stress. Studies also indicate that Ashwagandha might reduce the increase in dopamine receptors, a neurotransmitter, in a brain region called the corpus striatum, affected by stress. There are also anxiety-reducing effects, secondary to the anti-stress properties, but Ashwagandha might also exert direct effects (via serotonergic and GABAergic signaling).
Usages associés
Effect of Withania somnifera (Ashwagandha) on the development of chemotherapy-induced fatigue and quality of life in breast cancer patients
A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males
Anxiolytic
The components of Ashwagandha have an effect similar to that of GABA, a neurotransmitter that helps reduce anxiety. Animal research has shown that Ashwagandha can also increase serotonin activity, another neurotransmitter linked to well-being and relaxation, by acting on postsynaptic serotonin receptors (communication zone between nerve cells).
Usages associés
Immuno-modulator
Ashwagandha and its components, particularly withanolides and sitoindosides, seem to have immunomodulatory effects. They stimulate macrophage activity, which is important immune cells in fighting infections, and promote phagocytosis (the removal of unwanted particles) as well as lysosomal enzyme activity, which breaks down cellular waste. Moreover, Ashwagandha may reduce the immunosuppression and decrease of white blood cells caused by cyclophosphamide, a drug used in cancer treatment. It has also been observed that Ashwagandha increases the number of bone marrow cells and white blood cells in animals undergoing radiation therapy.
Usages associés
Hormonal Metabolism
Ashwagandha seems to stimulate the synthesis and/or secretion of thyroid hormones. In clinical and animal research, Ashwagandha appears to stimulate thyroid function, with an increase in serum concentrations of triiodothyronine (T3) and thyroxine (T4) and a reduction in serum levels of thyroid-stimulating hormone (TSH). On the other hand, Ashwagandha seems to increase fertility in sterile men (where testosterone production is reduced). Indeed, in sterile men, Ashwagandha could improve sperm quality in terms of hormone levels (increased testosterone, LH levels, and reduced FSH, prolactin levels) but also in terms of sperm count and motility. However, Ashwagandha does not seem to affect fertility in otherwise healthy men.
Usages associés
Fertility Effect
In clinical research, Ashwagandha may improve sperm count and motility in adult men. These effects seem to be related to the improvement in testosterone, luteinizing hormone (LH), follicle-stimulating hormone (FSH), and prolactin levels. a0
Usages associés
Sedative
Studies on animals suggest that Ashwagandha has sedative properties on the central nervous system. Ashwagandha promotes sleep due to its potentiating effect on signaling via GABA-A receptors.
Usages associés
Anti-inflammatory
In laboratory settings, an Ashwagandha root extract has shown anti-inflammatory properties in cartilage taken from patients with chronic arthritis following moderate inhibition of nitric oxide release. Additionally, in mice subjected to stress, the reduction in observed macrophage activity during stress seems to be significantly reduced by oral ingestion of Ashwagandha at relatively low doses.
Cognitive Function
Animal and human studies indicate that Ashwagandha or its constituents could improve memory. This improvement might be due to the restoration of connections between nerve cells in the brain, or a strengthening of the myelin sheath, which surrounds and protects nerves. Furthermore, in the lab, withanolides, components of Ashwagandha, have shown an ability to inhibit an enzyme called cholinesterase, involved in brain function. It is worth noting that cholinesterase inhibitors are often used in treating neurodegenerative diseases, such as Alzheimer's disease. However, research in humans is mainly limited to subjects suffering from cognitive disorders, anxiety, or bipolar disorders. It is not yet clearly established whether Ashwagandha can also improve memory in healthy individuals.
Usages associés
Safety dosage
Adult starting at 18 year(s): 300 mg - 600 mg
Ashwagandha has been used safely in clinical trials for a period of up to 12 weeks. Often the extract is standardized to 2% or 5% Withanolides.
Interactions
Médicaments
Antidiabetic: weak interaction
Ashwagandha may have a hypoglycemic effect and thus can interfere with antidiabetic medications and increase the risk of hypoglycemia.
Antihypertensive: weak interaction
Ashwagandha may have hypotensive effects, and it can therefore interfere with hypotensive medications.
Benzodiazepines: moderate interaction
Ashwagandha is anxiolytic; it can therefore have a cumulative effect with other anxiolytic medications such as benzodiazepines.
Immunosuppressant: moderate interaction
Ashwagandha reduces the effectiveness of immunosuppressants due to its immunostimulant action.
Thyroid hormone-based medications: moderate interaction
Clinical research and animal studies suggest that Ashwagandha stimulates the synthesis and secretion of thyroid hormones. The concurrent use of Ashwagandha and thyroid hormones may lead to undesirable therapeutic effects.
Precautions
Breastfeeding women: avoid
Ashwagandha is to be avoided in breastfeeding women due to a lack of reliable information.
Autoimmune diseases: avoid
Ashwagandha has demonstrated immunostimulant effects in humans and may exacerbate autoimmune diseases by stimulating immune activity. It should be used cautiously in patients suffering from autoimmune diseases such as multiple sclerosis, systemic lupus erythematosus, rheumatoid arthritis, or other autoimmune diseases.
Hyperthyroidism: avoid
Theoretically, Ashwagandha could exacerbate hyperthyroidism by increasing thyroid hormone levels; it should be used cautiously in patients suffering from hyperthyroidism or treated with thyroid hormones.
Contraindications
Pregnant women: prohibited
Ashwagandha induces spontaneous abortion; hence, it is prohibited for pregnant women.
