Ashwaganda , also known as Indian ginseng , has been used in the traditional Ayurvedic Medicine as an adaptogen. Adaptogens are substances that can increase the ability of a person to resist, or adapt, and therefore be resilient to biological, physical, or chemical stressors [2,3].

Clinical studies have been done which confirm the mechanisms by which this traditional Ayurvedic remedy exerts its beneficial effects. These effects have been documented in studies indicating validated mechanisms of action, as well as the clinical effects observed in placebo-controlled studies. https://search.app/cMGNAS5aQst8BU7g7

Stress and anxiety

There have been many clinical research studies which confirm that ashwagandha extracts help reduce stress and anxiety. A systematic review of seven such studies was published in 2021 [7]. There were a total of 491 adult subjects who had either self-reported high stress and anxiety or were diagnosed with these conditions by a health care professional. They were given either ashwagandha or placebo for 6 to 8 weeks. These studies found that ashwagandha significantly reduced stress and anxiety levels (measured by validated anxiety rating scales), and improved their sleeplessness and fatigue. It was also observed that their levels of the stress hormone cortisol were reduced as shown by blood tests that were performed. In these studies, it was also determined that doses between 500 to 600 mg/day were more effective than with lower dosing regimens. Another three studies of the same year were published after this 2021 review, and they gave further confirmation of the positive effects of taking ashwagandha therapeutically for perceived stressfulness.  One clinical trial included 60 adults with a mean age of 34 years who took ashwaganda capsules containing either 225 mg/day or 400 mg/day or a placebo. The 400mg dose was shown to more effective than the lower dose, however it was also seen that those taking the lower dose did have a reduction of their cortisol levels. It was also noted that along with improvements in stress and anxiety there were reported improvements in depression, as well as subjects reporting experiencing less food cravings as measured by validated rating scales. 

A study from India, of 130 healthy men and women ages 20 to 55, with self-reported stress were randomized to take ashwagandha or placebo for 90 days. Subjects taking ashwagandha extract reported improvements in stress levels and sleep quality. They also had lower serum cortisol levels. And the participants also reported improvements in psychological well-being, memory, and focus.

Yet another study, this one from the University of Colorado with 60 student participants who were randomized to take an ashwagandha supplement or placebo for 30 days in a double-blind trial [10,11]. They were given two capsules per day containing 350mg each. The subjects who took ashwagandha extract reported increased well-being, a sense of calm, better energy and mental clarity, and better sleep quality.

Sleep

 Clinical trials that have been done suggest that ashwagandha  may help with sleep. At  one study center in India, 150 healthy adults between 18 to 65 years of age  with self-reported insomnia were randomized to take an ashwagandha or placebo for 6 weeks [12]. Although both groups reported improvements in sleep quality the improvements were greater in the ashwagandha group (72%) compared with the placebo group (29%). In addition, participants taking ashwagandha showed improvements in time in bed spent in sleep, and sleep latency (time elapsed to fall asleep). They also reported improvements in quality of life.

Another study of 80 adult subjects between 18 and 50 years of age enrolled people who reported insomnia. After an 8-week period during which they were administered Ashwaganda or a placebo it was found that participants who were given 600mg of Ashwaganda reported improvements in sleep quality, sleep onset latency, mental alertness on rising, and perceived anxiety symptoms compared with those taking placebo. 

A metanalysis from 2021 which included five studies with a total of 372 healthy adults with insomnia took ashwagandha or a placebo for 6 to 12 weeks. The dose of ashwagandha ranged from 250 to 600 mg/day. All improved insomnia but the higher doe was more effective.

Ashwagandha has also been shown to exhibit an antidepressant effect.  These investigations support the use of Ashwagandha as a mood stabilizer for anxiety and depression. (Abdel-Magied et al., 2001) https://search.app/NprEr9TKzvVNEdpW8

Other effects of Ashwagandha

Ashwagandha has been shown to work as an analgesic .(Twajj et al., 1989). It has been effective for the pain of arthritis (Singh et al. 1984, 1986).

Ashwagandha is a true regenerative tonic due. It has been used for Parkinson’s Disease, memory loss, and dementia. It has also been applied as a therapy for strokes causing paralysis and neuronal deficits, which have improved with long term treatment. Ashwagandha has been shown to exhibit multiple pharmacological actions that are antitumor, anti-arthritic, analgesic and anti-inflammatory. It is also used as an adjunctive modality in a number of different forms of cancer.  Large scale clinical studies are needed to further advance our knowledge of this potentially valuable therapeutic tool in stress related disorders, nervous system conditions and cancer.