Ashwagandha (Withania somnifera) Root Extract
Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine, with modern research suggesting it may help reduce stress, anxiety, and cortisol levels. Clinical studies have primarily used standardized root extracts containing 1.5-35% withanolides, the plant's active compounds. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Ashwagandha works as an adaptogen by helping regulate cortisol levels and supporting the body's stress response system, with most clinical benefits seen at 300-600mg daily of standardized root extract
- Research shows strongest evidence for reducing stress, anxiety, and improving sleep quality, with emerging evidence for supporting testosterone levels and physical performance in adults
- Effects typically develop gradually over 4-8 weeks of consistent use, making it better suited for long-term stress management rather than acute anxiety relief
- Generally well-tolerated for up to 12 months, but can cause drowsiness, stomach upset, or interact with thyroid function in some individuals
- Root extract standardized to 1.5-35% withanolides is the most researched form, with KSM-66 being a commonly studied proprietary extract
How to Take
Typical Dosage
300mg twice daily (600mg total) of standardized root extract, based on clinical research. Some studies used up to 500mg twice daily, but Cleveland Clinic recommends not exceeding 500mg twice daily. Research on optimal withanolide content is limited.
When to Take
Can be taken with or without food, though taking with food may reduce potential stomach upset. Some people find it mildly sedating, so evening dosing may be preferred.
Why It Matters for Ages 50+
Adults over 50 may particularly benefit from ashwagandha's stress-reducing properties, as chronic stress becomes more physiologically taxing with age and can accelerate cellular aging. The herb's potential effects on cortisol regulation may support healthy aging, though older adults should be especially cautious about drug interactions due to typically taking multiple medications.
What to Look For
- Choose root extract over leaf powder - root extracts are used in most clinical studies and contain higher concentrations of active withanolides
- Look for standardized extracts containing 1.5-35% withanolides, with third-party testing certificates for purity and potency verification
- Seek USP Verified, NSF International, or other independent certification to ensure the product contains what's listed on the label
- Check for organic certification to minimize pesticide exposure, and avoid products with unnecessary fillers or artificial additives
- Store in a cool, dry place away from light and heat, and check expiration dates as potency can degrade over time
Potential Interactions
Be aware of these potential interactions:
- Sedatives and sleep medications (benzodiazepines, zolpidem, eszopiclone): May increase drowsiness and sedation effects
- Blood pressure medications (ACE inhibitors, beta-blockers, diuretics): May enhance blood pressure-lowering effects, potentially causing hypotension
- Thyroid medications (levothyroxine): May increase thyroid hormone levels (T3, T4) and decrease TSH, potentially requiring dose adjustments
- Diabetes medications (metformin, insulin): May affect blood sugar levels, requiring monitoring
- Immunosuppressants: May counteract immunosuppressive effects due to ashwagandha's immune-stimulating properties
- Any prescription medications: Consult your pharmacist as ashwagandha may affect drug metabolism
Who Should Avoid This Supplement
- Pregnant and breastfeeding women, as safety data is insufficient and ashwagandha may have uterine stimulant effects
- People with autoimmune conditions like rheumatoid arthritis, lupus, or multiple sclerosis, as ashwagandha may stimulate immune system activity
- Individuals with hyperthyroidism or those scheduled for surgery within 2 weeks, due to potential effects on thyroid hormones and blood sugar levels
Recommended by Experts
“Takes for stress reduction with scientific support”
Frequently Asked Questions
Most studies use 300-600mg daily of standardized root extract, typically divided into two doses. Taking it with meals can reduce stomach upset, and evening doses may enhance sleep benefits due to its mild sedating effects.
Most people notice initial stress and sleep improvements within 1-2 weeks, but significant benefits typically develop over 4-8 weeks of consistent use. Some effects like testosterone support may take 8-12 weeks to become apparent.
Common side effects include mild drowsiness, stomach upset, and diarrhea, especially when starting. The drowsiness usually decreases with continued use, but avoid driving or operating machinery if you feel overly sedated initially.
KSM-66 is a well-researched proprietary extract with good clinical data, but it's not necessarily superior to other high-quality standardized root extracts. Focus on standardized withanolide content and third-party testing rather than specific brand names.
Current research supports continuous use for up to 12 months without significant safety concerns. However, some practitioners recommend occasional breaks to assess continued need and prevent tolerance, though this isn't scientifically established.
Ashwagandha can be taken with coffee, though the stimulating effects of caffeine may counteract some of ashwagandha's calming benefits. It generally combines well with other supplements but space doses apart from thyroid medications by several hours.