Keeping our stress under control plays a big role in how well we sleep, perform on the job, and how hard we can go in the gym. To help manage stress levels most adults should consider supplementing with ashwagandha.

What is Ashwagandha?

Withania somnifera (ashwagandha), also known as Indian Winter Cherry and Indian Ginseng is an evergreen shrub that grows in Asia and Africa. Ashwagandha is a commonly used herb in the traditional system of medicine of India known as Ayurveda. In India, ashwagandha is famous for giving you the strength of a horse. Ashwagandha has recently gained popularity in the United States for its ability to reduce stress, improve quality of sleep, and to improve athletic performance.

Reducing Stress

In a study of 64 total subjects with a history of chronic stress, two groups were tested over a 60-day period to determine the safety and efficacy of using ashwagandha root extract to reduce stress and anxiety. Each group was asked to take one capsule twice a day. The ashwagandha group took a capsule which contained 300 mg of ashwagandha root extract while the control group took a placebo (fake pill designed to look like a real drug). Stress was measured by using a standard stress assessment questionnaire and by measuring serum cortisol levels (cortisol is the body’s main stress hormone).

On completion of the 60 days treatment period the placebo group only had a 5.5% reduction on the perceived stress scale compared to the 44.0% reduction experienced in the ashwagandha group. Cortisol levels dropped slightly in the placebo group but dropped significantly in the ashwagandha group (healthy cortisol ranges are from 6 – 23 mg/dL).

Improving Quality of Sleep

In a study of 144 subjects who scored high on non-restorative sleep measures, two groups were tested over a 6-week period to evaluate the effects ashwagandha on improving overall sleep quality. The test group was given 120 mg of standardized ashwagandha extract once daily while the control group was given a placebo. Testing was measured using the Restorative Sleep Questionnaire and World Health Organization Quality of Life-Bref scale. Sleep actigraphy, a non-invasive method of monitoring human rest/activity cycles was used to measure the onset of sleep latency, sleep efficiency, total sleep time and wake after sleep onset.

On completion of the 6-week treatment period the placebo group reported a 29% increase in sleep quality while the ashwagandha group reported a 72% increase in sleep quality. The study concluded that supplementation with standardized ashwagandha over the 6-week period improved the overall quality of sleep significantly and no adverse effects were reported during the study.

Improving Athletic Performance

In a study of 40 recreationally active men, two groups were tested over a 12-week period to determine the impact liquid ashwagandha extract (Sensoril®) had on strength training adaptations. Subjects were told to maintain their normal dietary habits and follow a specific progressive overload resistance training program. The test group was given 500 mg/d of Sensoril^® daily while the control group was given a placebo. DEXA body composition scans were performed at the beginning and end of the 12-week program and 1-rep max tests were done for both the squat and bench press.

On completion of the 12-week treatment period there was very little notable differences in the body composition results between the two groups. However, there was significant improvement in the average 1-rep max performance in the ashwagandha group compared to the placebo group for both squat and the bench press.

Any Known Side Effects?

There have been some cases where people experience mild to moderate side effects from taking ashwagandha. Some of the side effects include diarrhea, drowsiness, headache, nausea, and vomiting. In some rare severe cases, people have experienced allergic reactions, liver injury, and a rapid heartbeat. 

How Much Should You Take?

Taking 250 – 500 milligrams per day for at least one month seems to be effective to achieve most of the health benefits associated with taking ashwagandha. Taking 500 – 1,250 milligrams per day may increase improvements in athletic performance.

When Should You Take It?

Ashwagandha can be taken any time during the day, but the best time to take it would be 30-60 minutes before you go to bed.

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