Ashwagandha Explained
The supplement market is chock-full of products that deliver empty promises and are sometimes just straight snake-oil. It’s a market that is very easy to market. Take fat-burners for example. They sound like a dream for most people. “Lose fat by just taking this pill.” Who wouldn’t want that? Unfortunately, no fat burner actually works. Although, they make a very easy product to build an advertising campaign around.
There are some diamonds in the rough in this market, however. Ashwagandha is one of those supplements that seems to deliver some real benefits. In this article, we’ll talk about what Ashwagandha actually is, what it can do for you, how much you should take, and my recommendation on which to buy.
What is ashwagandha?
Ashwagandha is also known as Withania Somnifera, or winter cherry. It is a shrub that commonly grows in the middle east as well as other parts of Africa. It has historically been used in traditional eastern medicine to treat sicknesses, however there is insufficient evidence that is has any significant effect on any real disease. Ashwagandha is normally prepared in supplements as a root powder extract.
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Ashwagandha’s effect on sleep
Ashwagandha has been shown to have multiple different benefits, and it’s very possible that every other benefit stems from its effect on sleep quality. So, it’s worthwhile to mention this one first.
Poor sleep can lead to a plethora of different problems. It can lead to increased stress, anxiety, weight gain, and contribute to more serious cognitive issues over time such as dementia. Thus, strategies that can improve the quality of our sleep seem beneficial to implement.
Salve et al. [1] studied how ashwagandha affects sleep quality using 250 mg and 600 mg. They found that both dosages significantly improve sleep quality compared to a placebo over the course of 8 weeks. 600 mg also seems to provide a greater benefit to sleep quality than 250 mg.
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Ashwagandha’s effect on anxiety
Anxiety is a problem faced by most people throughout life, and prevalence of anxiety seems to have tripled since the events of the pandemic [5]. Anxiety is generally perceived as a negative state of being, and symptoms of anxiety can interfere with your professional and social life. So, it’s reasonable to take actions to mitigate symptoms of anxiety.
Salve et al. [1] also investigated ashwagandha’s effects on anxiety. They tested and compared the effect of taking 600 mg of ashwagandha, 250 mg, and a placebo. They found that 600 mg of ashwagandha significantly reduced symptoms of anxiety in subjects. However, 250 mg did not have a significant effect. These results suggest that taking 600 mg of ashwagandha can reduce feelings of anxiety, however 250 mg might not be enough.
I also want to note that the studies included in this review did not include the weight of the participants. I would imagine that individuals who weigh more may need a higher dose, as is the case for nearly every other supplement and nutrient.
Ashwagandha’s effect of stress
Similar to anxiety, stress is a state of being that is commonly perceived as negative. It can also interfere with social and professional life, as people tend to perform better when they are less stressed. So, how does ashwagandha affect stress?
Fortunately, the same review by Salve et al. reviewed how ashwagandha affected the levels of stress in subjects. The same dosages mentioned before were used: 600 mg and 250 mg versus placebo. The 250-mg dose group significantly reduced stress compared to placebo, and the 600-mg dose group significantly reduced stress compared to the 250-mg group.
These results indicate that both dosages are effective at reducing stress, although 600 mg is more effective than 250 mg.
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Ashwagandha’s effect on muscle recovery, size, and strength
Generally, anything that can improve muscle recovery is a good thing to implement. Fortunately, ashwagandha seems to provide some powerful benefits.
Wankhede et al. [2] studied the effects of ashwagandha on muscle mass, strength, and recovery. The study lasted for a total of 8 weeks. Subjects either took 300 mg of ashwagandha twice per day or took a placebo.
They found that the individuals who took ashwagandha had significantly reduced muscle damage and significantly improved strength on bench press and leg extension, along with an increase in serum testosterone.
I’d guess that the improvements in strength and size are a result from the improved recovery after each training session. Having improved recovery from your trainings can lead to a better training in each successive workout, which can have a serious compounding effect.
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Ashwagandha’s effect on memory
When I was in college, my roommates often called me “amnesia Keith.” I was awarded this unfortunate nickname because I was known for always forgetting something as you might guess. The most common victims of my forgetfulness were my wallet and my keys. If I was lucky enough to come across ashwagandha at this point, I would likely have had to replace less debit and credit cards from forgetting my wallet everywhere.
So, does ashwagandha improve your memory? Choudhary et al. [4] studied this. They recruited 50 adults and grouped them into two categories. One group took 300 mg of ashwagandha twice per day and the other group was administered a placebo. Over the course of eight weeks, they found that the group taking the ashwagandha had improved immediate and long-term memory. These results indicate that ashwagandha can have real benefits to your memory.
How much ashwagandha should you take?
As you might have noticed, in all of the studies referenced the dosages tested were either 250 mg, 300 mg, or 600 mg. For all of the benefits listed, 600 mg performed better than 250 and 300 mg per day. In addition, some of the benefits weren’t even realized by subjects taking the lower doses.
As I mentioned earlier, the weights of the subjects were not mentioned in the studies. I’d suspect that those of higher weights may need more and vice versa, as is the case with nearly every supplement and nutrient. Nevertheless, based on the studies mentioned here, 600 mg per day of ashwagandha seems to deliver the full scope of benefits.
It should also be noted that all the dosages of 600 mg were taken twice daily (i.e. 300 mg in the morning and 300 mg at night). As a result, I would suggest that you take a similar approach if you decide to give this supplement a shot.
My recommendation
My recommendation for this product is Recovery from Outwork Nutrition. For those who take their fitness and training seriously, this can be a helpful supplement. It contains 300 mg of ashwagandha per serving, but also contains other helpful supplements you might already be taking daily such as creatine, L-carnitine, and more.
If you want to reap the benefits of ashwagandha and your overall recovery, you can find the link HERE.
References
Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
PubMed ID: 32021735
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
PubMed ID: 26609282
Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial
PubMed ID: 27055824
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions
PubMed ID: 28471731
Prevalence of anxiety in the COVID-19 pandemic: An updated meta-analysis of community-based studies
PubMed ID: 33338558
