Ashwagandha: Scam or the Real Deal?

You may have heard of Ashwagandha being discussed by your favorite health and fitness podcasters or YouTubers, and may have questions on if it is safe to take and worth your money. Well, a recent article published by the NIH or National Institute of Health Office of Dietary Supplements sheds some light on the efficacy of the herb.

Ashwagandha, scientifically known as Withania somnifera, is a small evergreen shrub that grows in tropical and subtropical areas of Asia, Africa, and Europe. The name “ashwagandha” comes from the Sanskrit words “ashwa” (meaning horse) and “gandha” (meaning smell) because the roots are said to smell like a wet horse. It is also known as Indian ginseng and winter cherry and has been used in traditional Indian medicine systems, such as Ayurveda and Unani, for centuries.

Ashwagandha is considered an adaptogen, a type of natural substance that helps the body manage stress. Its Latin name, somnifera, means “sleep-inducing,” pointing to its use for improving sleep. This plant contains several important compounds called withanolides, which are believed to contribute to its health benefits, though other components may also play a role.

Benefits for Stress and Anxiety

Several studies suggest that ashwagandha can help reduce stress and anxiety. A 2021 review included seven clinical trials with 491 adults in India who experienced high stress or had an anxiety disorder. The participants took ashwagandha extracts or a placebo for 6 to 8 weeks. The studies used different extracts from the roots and leaves, with doses ranging from 240 mg to 1,250 mg per day. The results showed that those who took ashwagandha had significantly reduced stress and anxiety levels, better sleep, and lower levels of cortisol (a stress hormone) compared to those who took a placebo. Higher doses of around 500-600 mg per day appeared to be the most effective.

Other small studies published after 2021 also support ashwagandha’s effectiveness. For example, a trial in Florida involving 60 adults found that taking 225 mg or 400 mg of ashwagandha extract daily for 30 days improved stress, anxiety, and sleep. Participants also had lower cortisol levels. Similarly, a study in India with 130 participants who took a 300 mg daily dose of a sustained-release ashwagandha extract reported reduced stress and better sleep after 90 days.

Benefits for Sleep

Some research has shown that ashwagandha can improve sleep quality. In one study conducted in India, 150 adults with sleep issues took an ashwagandha root and leaf extract for 6 weeks. The participants who used ashwagandha had better sleep efficiency, longer total sleep time, and faster sleep onset compared to those who took a placebo. Another study involving 80 participants, half of whom had insomnia, also showed that ashwagandha helped improve sleep quality and reduced the time it took to fall asleep.

A 2021 review of five studies further confirmed ashwagandha’s benefits for sleep. This review included 372 adults who took doses of 250-600 mg per day for 6 to 12 weeks. Ashwagandha had a small but significant positive impact on sleep quality, especially for those with insomnia. The best results were seen with a dose of 600 mg per day over a period of at least 8 weeks.

Summary

In summary, ashwagandha shows promise in helping reduce stress, anxiety, and improving sleep quality. Overdosing is a risk and those taking the supplement do need to ensure they are taking controlled measured doses. Luckily, FAST Supplements has just what you need with our dosage of 665mg in a serving being perfect for an effective dose without reaching ranges where one might feel negative side effects. If you're in need of an effective ashwagandha supplement to help with stress and anxiety relief or sleep aid try FAST Supplements Ashwagandha!

Source: Office of Dietary Supplements - Ashwagandha: Is It Helpful for Stress, Anxiety, or Sleep?” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 24 Oct. 2023, ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/