Ashwagandha

High Research Quality

Description

Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurvedic medicine.

Benefits

Evidence-supported benefits:

Significant reduction in stress and anxiety

Improved sleep quality

Claimed benefits (insufficient evidence):

Stress reduction (claimed)

Improved sleep (claimed)

Recommended Usage

300-600 mg daily, standardized to 5% withanolides.

Research Quality

4/5

Strong evidence from multiple high-quality studies.

Research Evidence

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 adults2012

Chandrasekhar K, et al.

Methodology

Randomized controlled trial

Participants

64 subjects

Key Outcomes

Significant stress reduction

Chandrasekhar et al. (2012). Indian Journal of Psychological Medicine

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study2019

Langade D, et al.

Methodology

Double-blind study

Participants

60 subjects

Key Outcomes

Demonstrated improved sleep quality

Langade et al. (2019). Cureus

Effects of Ashwagandha (Withania somnifera) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia2019

Lopresti AL, et al.

Methodology

Systematic review

Participants

0 subjects

Key Outcomes

Confirmed stress and anxiety reduction

Lopresti et al. (2019). Journal of Alternative and Complementary Medicine

Disclaimer: This information is for educational purposes only and not intended as medical advice. Please consult with a healthcare professional before taking any supplements, especially if you have underlying health conditions or are taking medications.