Ashwagandha (Withania somnifera) is one of the most powerful herbs in Ayurvedic healing. This ancient remedy has remarkable stress-relieving properties. And stands shoulder to shoulder with some of the most potent drugs used to treat depression and anxiety.
In Sanskrit, Ashwagandha means “smell of horse”. Meaning this herb imparts the strength and vigor of a stallion.
This healing remedy is native to India, Pakistan and Sri Lanka. And is now being grown in other regions including the United States.
Ashwagandha helps protect your central nervous system. And is a promising alternative treatment for a variety of degenerative brain diseases including Alzheimer’s and Parkinson’s.
As an antioxidant, Ashwagandha seeks out and destroys free radicals. Free radicals have been implicated in many age-related diseases. There’s even some emerging evidence that Ashwagandha offers anti-cancer benefits.
Here we’re going to explore how Ashwagandha benefits your brain.
Ashwagandha helps:
- Reduce Stress: Ashwagandha helps reduce anxiety and depression. It reduces the stress hormone cortisol, lowers blood sugar levels, and improves lipid profiles.[i]
- Neuronal Regeneration: Ashwagandha helps regenerate axons and dendrites of brain nerve cells. And helps reconstruct synapses, the junctions where nerve cells communicate with other cells.[ii] Boosting memory and restoring neural networks affected by neurodegenerative disease.
- Neurotransmitters: Ashwagandha extract inhibits acetylcholinesterase. The enzyme responsible for breaking down the key neurotransmitter acetylcholine.[iii] Boosting memory, learning and cognition.
Overview
Ashwagandha (Withania somnifera) is one of the most powerful herbs in Ayurvedic healing. This ancient herbal remedy has remarkable anti-depressant qualities. And has been shown to be as good as many prescription pharmaceuticals in treating depression and anxiety.
Ashwagandha is often referred to as “Indian ginseng” because of its rejuvenating properties. But botanically, Ashwagandha and ginseng are unrelated.
Native to India, Pakistan and Sri Lanka. Ashwagandha is now being grown in other regions including the United States.
Ashwagandha is in the same family as the tomato. It’s a small woody shrub with oval leaves, and five-petal yellow flowers. The fruit is red and the size of a raisin. The plant is also known as the “Winter Cherry”.
Ashwagandha is known as an adaptogen. Which means it helps your body adapt to stress, both mental and physical.
The Indian Materia Medica lists Ashwagandha for:
- general debility
- impotence
- general aphrodisiac purposes
- brain fatigue
- low sperm count
- nervous exhaustion
- where general vigor must be restored.
Ashwagandha extract has been shown to be an effective antioxidant in the brain. Clearing the cellular waste implicated in Alzheimer’s Disease.[iv]
Is also boosts memory and cognition. By reducing stress and increasing acetylcholine. And regeneration of nerve networks in the brain.
How does Ashwagandha Work in the Brain?
Ashwagandha boosts brain health and function in several ways. But two in particular stand out.
- Ashwagandha enhances GABA receptors and serotonin in the brain. It appears to work on neuron receptors, enabling GABA to connect easier. This inhibits the signals present under a stress response in the brain. Anxiety goes down.
A study was conducted at The Canadian College of Naturopathic Medicine with 75 volunteers with moderate to severe anxiety. Ashwagandha produced a significant decrease in anxiety levels over the control group.[v]
- Ashwagandha improves cognitive and psychomotor performance in a healthy brain.
Researchers at Nizam’s Institute of Medical Sciences in Hyderabad, India worked with 20 healthy male volunteers. In this double-blind, placebo-controlled trial participants were given 250 mg capsules of standardized Ashwagandha extract for 14 days.
Significant improvements in reaction times were reported at the end of the trial. The study suggests that Ashwagandha extract improves cognitive and psychomotor (physical reaction) performance even when you’re in the best of health.[vi]
How things go bad:
Chronic stress and cortisol can damage your brain. Neuroscientists at the University of California, Berkeley, found that chronic stress triggers long-term changes in brain structure and function.[vii]
Chronic stress changes neural networks. Cortisol creates a domino effect that hard-wires pathways between the hippocampus and amygdala. (The amygdala (lizard brain) is the area responsible for your fight-or-flight response).
This hard-wiring caused by stress is not the way the brain was designed. But chronic, ongoing stress tricks the brain into rebuilding circuits and hunkering down for the long haul.
This re-wiring appears to be permanent. Unless you intervene with something like Ashwagandha.
Chronic stress seems to ‘flip a switch’ in stem cells in the brain. And turns them into a type of cell that prevents connections to the prefrontal cortex. Preventing improved learning and memory.
And laying down the scaffolding linked to anxiety, depression and PTSD (Post Traumatic Stress Disorder).
↓ Chronic stress coats neurons in myelin
↓ Chronic stress reduces the number of neurons
↓ Gray matter decreases and white matter increases.
Under conditions of chronic stress and excess cortisol, your brain’s neurons are coated (or sheathed) in myelin.
Under healthy conditions this “sheathing” is a protective measure. But this excessive sheathing is likely an evolutionary measure made to reinforce the connection between the hippocampus and amygdala. Improving the fight-or-flight response during extended periods of threat or attack.
In the modern world, chronic stress hijacks your fight-or-flight response system. It backfires in daily life in which you are not in physical danger.
Ashwagandha to the rescue
Ashwagandha undoes damage to the brain caused by chronic stress. And helps keep it healthy.
Ashwagandha improves cognitive function. Glycowithanolides, one of the many compounds found in this herb, reduces cortisol. And overall energy levels are enhanced through optimizing mitochondrial function.
It also has GABA-mimicking effects in the brain. Comparable to the effects of prescription benzodiazepines like lorazepam (Ativan).
Ashwagandha can also help prevent and repair damage caused by Alzheimer’s, Parkinson’s and Huntington’s disease. Through its antioxidant and inflammation-reducing mechanisms.
Ashwagandha even provides protection and regeneration of neurons during opiate and heroin withdrawal. And eases withdrawal symptoms.
In Ayurvedic medicine, Rasayana herbs are used to promote a youthful state of physical and mental health. The ancients considered Medhya Rasayana herbs to be working with higher brain function. These are mind-rejuvenating herbs.
Of the 8 or 9 most cherished herbal remedies, Ashwagandha is the highest or most prominent of Ayurvedic Rasayana herbs. Acting as an adaptogen, rejuvenating the nervous system, and boosting the body’s resilience to stress.
How does Ashwagandha feel?
Ashwagandha users report:
- Ashwagandha as a stress-reliever. If you are experiencing severe fatigue and brain fog, it’s likely stress. Chronic or severe stress can disguise itself in many ways. Including feeling abnormally fatigued.You find that you are not sleeping well. Or don’t feel rested and refreshed when waking up in the morning. Even after taking a sleeping pill.Many report a rapid change in energy and motivation as soon as they take Ashwagandha. Others won’t feel the effects for a couple of weeks before relief sets in. You’ll know Ashwagandha is working when you wake up in the morning feeling refreshed. And eagerly looking forward to starting your day.
- Ashwagandha as an anti-anxiety aid. As an anti-anxiety aid users say they feel their self-confidence has been restored. Your speech will feel more fluid and easier, especially in public settings. No more panic attacks.
- Ashwagandha as an anti-depressant. Depression, even if it’s not professionally diagnosed, can destroy your life. Ashwagandha users say it is the best anti-depressant they’ve ever used. Their energy is restored, motivation is back, and they’re able to focus.
Ashwagandha works on many levels in the brain. Cortisol levels are stabilized. And the damage to your brain begins to correct itself. Acetylcholine levels rise so you’re able to think clearly again.
Neurons get repaired, and cognition and memory return to levels you experienced when you were younger. And GABA receptors are re-activated producing a calming effect.
The Research
Researchers at Asha Hospital in Hyderabad, India did a double-blind, randomized, placebo-controlled trial with 64 subjects who had a history of chronic stress. The study group took a 300 mg capsule of full-spectrum Ashwagandha root twice a day for 60 days.
Follow up calls to participants were done on the 15th, 30th, 45th and 60th day of the trial. Researchers reported serum cortisol levels were substantially reduced.
The report concluded “that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life”.[viii]
Ashwagandha as a nootropic
One study done in a lab in India subjected laboratory mice to electroconvulsive shock treatment. Or were given scopolamine to induce amnesia (memory loss).
Both sets of mice were given Ashwagandha extract daily after the shock or chemical treatments. Ashwagandha extract restored their memory and motor skills.[ix]
Ashwagandha as an anti-depressant
Scientists did a study on rats to compare Ashwagandha with the popular benzodiazepine anti-depressant lorazepam (Ativan). And the tricyclic anti-depressant imipramine (Tofranil).
Researchers gave the rats either Ashwagandha, lorazepam or imipramine. 30 minutes later they put the rats through a maze, had them interacting socially, and even forced them to swim.
They concluded that as a mood stabilizer, Ashwagandha worked on depression and anxiety as well as either of the two anti-depressants.[x]
Dosage Notes
Ayurvedic Pharmacopoeia of India recommends 3 – 6 grams daily of standard ground Ashwagandha powder.
- For arthritis: 250 – 500 mg of extract (4-5% withanolides)
- For antioxidant protection: 100 – 200 mg of extract (4-5% withanolides)
- For immunity: 100 – 200 mg of extract (4-5% withanolides)
- For relaxation: 250 – 500 mg of extract (4-5% withanolides)
- For stress: 250 – 500 mg of extract (4-5% withanolides)
- For sexual performance: 250 – 500 mg of extract (4-5% withanolides)
For higher doses like 500 mg, take 250 mg in the morning and another 250 mg early afternoon. And note the distinction between standard ground Ashwagandha powder and an extract. The extract is much more concentrated.
Side Effects
Note: Ashwagandha stimulates your thyroid. So if you are hypothyroid, use Ashwagandha with caution. And check with your endocrinologist to be safe.
Ashwagandha is non-toxic at moderate doses. If you are pregnant do not use Ashwagandha as it could cause a miscarriage. This herb is an adaptogen with powerful hormonal effects.
Ashwagandha can enhance the effects of sedatives, anti-depressant and anti-anxiety medications, including St. John’s Wort.
It can also interact and possibly amplify the effects of immune suppressants, blood pressure medication, and drugs used to control blood glucose levels.
Ashwagandha can boost the effects of alcohol. And do not use Ashwagandha if you have bleeding issues, or before surgery.
Other possible side effects include diarrhea, nausea, abdominal pain, drowsiness and slowed pulse.
Available Forms
Ashwagandha is available as a powder, capsules, tincture and tea. The root and berry of the plant are used. The ground root of the herb is used as the base of an Ashwagandha supplement.
Active ingredients of Ashwagandha include alkaloids, saponins, and withanolides. Look for the percentage of active ingredients listed on the bottle or package. Typically, you’ll see something like “standardized to 4-5% of withanolides”.
Avoid supplements that list “other ingredients” on the label. And look for Certified Organic to ensure the root used to make your Ashwagandha supplement is free of heavy metals, pesticides and herbicides.
Nootropics Expert Recommendation
Ashwagandha Extract 250 – 500 mg per day
We recommend using Ashwagandha as a nootropic supplement.
Your body does not make Ashwagandha on its own. So to get its benefits you must take it as a supplement.
Ashwagandha is especially helpful for those suffering from anxiety and stress. Studies show it helps stop and reverse the devastating effects of stress on your brain, and body. This nootropic helps repair the damage to neurons and synapses caused by chronic stress.
Ashwagandha is a powerful adaptogen. Which means it helps increase the effect of certain hormones when activity is low. And will block excess stimulation when activity is too high.
Ashwagandha as an adaptogen helps balance cortisol in the body caused by chronic stress. Chronically elevated cortisol levels suppress immunity, create fat deposits on the belly, face and neck, reduces libido, causes bone loss, causes insulin resistance, and brain fog.
Balancing cortisol levels with Ashwagandha improves your sleep quality, immunity, stress response, organ function, reduces fatigue, and brain fog.
Ashwagandha is also helpful for those suffering from anxiety and panic disorders. A study published in Phytomedicine showed the calming effect of this herb was equal to the drug Ativan (lorazepam). Without the side effects.
You can safely take up to 750 mg of Ashwagandha extract daily if needed. Most get all the benefit they need with 500 mg. Dosed 250 mg in the morning, and another 250 mg early afternoon.
[i] Bhattacharya S.K., Bhattacharya A., Sairam K., Ghosal S. “Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.” Phytomedicine 2000 Dec;7(6):463-9. (source)
[ii] Kuboyama T., Tohda C., Komatsu K. “Neuritic regeneration and synaptic reconstruction induced by withanolide A.” British Journal of Pharmacology 005 Apr;144(7):961-71. (source)
[iii] Choudhary M.I., Yousuf S., Nawaz S.A., Ahmed S., Atta-ur-Rahman. “Cholinesterase inhibiting withanolides from Withania somnifera.” Chemical and Pharmaceutical Bulletin (Tokyo) 2004 Nov;52(11):1358-61. (source)
[iv] Kurapati K.R. , Atluri V.S., Samikkannu T., “Nair M. Ashwagandha (Withania somnifera) Reverses β-Amyloid1-42 Induced Toxicity in Human Neuronal Cells: Implications in HIV-Associated Neurocognitive Disorders” PLOS One journals.plos.org October 16, 2013 (source)
[v] Cooley K., Szczurko O., Perri D., Mills E.J., Bernhardt B., Zhou Q., Seely D. “Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974.” PLoS One. 2009 Aug 31;4(8):e6628. (source)
[vi] Pingali U., Pilli R., Fatima N. “Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants” Pharmacognosy Res. 2014 Jan-Mar; 6(1): 12–18. (source)
[vii] “New evidence that chronic stress predisposes brain to mental illness” University of California, Berkeley Feb. 11, 2014, Retrieved Mar. 24, 2016 (source)
[viii] Chandrasekhar K., Kapoor J., Anishetty S. “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 adults.” Indian Journal of Psychological Medicine 2012 Jul;34(3):255-62. (source)
[ix] Dhuley J.N. “Nootropic-like effect of ashwagandha (Withania somnifera L.) in mice.” Phytotherapy Research 2001 Sep;15(6):524-8. (source)
[x] Bhattacharya S.K., Bhattacharya A., Sairam K., “Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.” Phytomedicine 2000 Dec;7(6):463-9. (source)
Thank you
What size capsule do I need for 250 mg? THANKS!
Jerrie, #1 capsule holds about 400 mg depending on the density of the powder.
https://capsuleconnection.com/capsule-sizing-info/
Hello,
I’m not able to find the names of websites that are sources for the Nootropics that you describe. Where can I get them?
Thanks very much for the excellence of your site.
Russ
Russ, I’m not sure what websites you are referring to. Most of the nootropic supplements I review here on Nootropics Expert are available at any good vitamin shop or whole foods store. Please review this article on selecting the best supplements here > https://nootropicsexpert.com/7-tips-for-choosing-the-highest-quality-nootropic-supplements/.
Is Ashwagandha safe to take long term? If not how long should I take it?
Val, as far as I can tell Ashwagandha is safe to use long term. I’ve not come across anything including clinical studies that would indicate otherwise. But as with all nootropic supplements, please take the dosage notes and side effects seriously. Especially interactions with other prescription medications.
A family member had a pituitary tumor that was producing too much of some hormones, and too little of others. His case caused acromegaly and the tumor was removed. They are now adrenal insufficient and must take hydrocortisone twice daily… adjusting their dose if sick or under stress. I’ve not been able to get their endocrinologist to agree, and I understand it is risky, but what are your thoughts on Ashwagandha correcting this type of adrenal insufficiency. I want to believe it’s the answer, but I also understand the cause is different, as it was from a tumor. I’ve not been able to find information related to this situation of one using Ashwagnadha for. Any insight would be appreciated.
Thank you for your video and articles. They are most helpful.
Denise, I would be very cautious about trying Ashwagandha in this case. Because it has a powerful effect on hormones. And there is no way to predict how it will affect this condition in this case.
I deal with adrenal fatigue as well. Part of being hypothyroid (not caused by a tumor). I also used hydrocortisone for a couple of years. But now use Adrenal Caps by Solaray which work well and are much gentler on my stressed adrenals.
Thanks for taking the time and care to reply, David. I think I already knew the case was too risky, but I guess I had to hear it from another expert. Most on his care team have never heard of the solutions I bring up at his appointments. However, I should look at the bright side of all being stable. Maybe if I had my own blood lab he would be a test patient for me. (Kidding of course)
I’ve just discovered your YouTube channel and site a few days ago and am loving it. I might investigate the product you mentioned for myself. It was indeed a stressful time for me, hiding being scared, yet being a supportive and caring wife through it all. But truly nothing like he has endured. Thanks again for spreading your knowledge. All the best and bountiful health to you and yours!
Hello
long story short I’ve taken ashwagandha for 4 years (himalaya brand.
I experienced many benefits from this herb.The problem is, the last time I took ashwagandha,it caused me diminished sex drive and I didn’t notice any of the benefits I used to.In fact, I was in a bad mood and had trouble getting asleep. I stopped taking it for a while, and after starting again a few times, the same thing happened.I have never had a problem with himalaya brand.
Therefore, my questions are:
a)is there any chance this particular batch of himalaya wasn’t as pure as the previous I’ve purchased?
b)should I try sensoril or ksm66 or assume that this time it won’t be any problem?
c)Would the potency of sensoril make it mandatory to cycle more often than himalaya so as to avoid tolerance or withdrawl?
-himalaya brand constists of organic ashwagandha powder(root)–> 0.2% withanolides 0.76mg 380mg, organic ashwagandha extract(root)–> 0.5% withanolides1.4mg 280mg, organic ashwagandha supercritical–>Co2 extract(root)(withania somnifera) 8% withanolides 0.8mg 10mg
-life extension(sensoril) brand constists of sensoril ashwagandha extract(root and leaf) 125mg [32% olisaccarides,10% withanolides]
jarrow ksm66 brand constists of ksm66 ashwagandha(root extract) (withania somnifera) 300mg
Thanks in advance
Kous, two things could be going on here: 1. this brand is not as pure or contains contaminants which it didn’t have before, or 2. Ashwagandha no longer works for you.
If you find another brand that works for you, it may not be so much ‘tolerance’, but it is getting so accustomed to how it feels that you don’t feel any different. Does that make sense to you? For example, the first couple of times I used Aniracetam the results were amazing. But since then it provides the benefits and I’ve become used to a ‘new normal’. It’s not tolerance but a new level of performance.
I suggest you try the Life Extension brand and see how it works. Then try the Jarrow brand and see how you feel. If neither provide the type of benefit you associate with Ashwagandha then it’s possible this nootropic no longer works for you. And it’s time to try something else.
hi , great article
can you talk a little more about the dosage , when you say 300-500 is assuming that the extract is 4-5% withanolides right ? cause usually normal ashwagandha as I searched on internet is 2.5 , so I should take about 1000 mg day
and there is a benefit on taking daily or its better to cycle it ? if so , how should it be done ?
Lucas, the dosage of Ashwagandha is based on extracts with 4-5% withanolides. So a 2.5% extract would require a higher dosage for the same effect. Dosages start at 250 mg so a ‘weaker’ extract could require 500 mg for a similar benefit.
Ashwagandha is considered an “adaptogen” which means it regulates and balances various brain functions. You do not need to, nor is there any benefit in cycling an adaptogen.
thanks so much for this clear and fast answer , you are doing a good job , I will read more articles and will send more questions to learn more from you , thanks again !
Thanks for Great site and you tube videos.
I was just wondering how long before I can see the full benefits from Ashwaganda especially for sleeping eg high cortisol at night.I have been taking it for a month now and don’t feel any benefit as of yet.Thanks in advance.
Donald, if you are using the recommended dosage of Ashwagandha you should see the benefits of lowered cortisol within 60 days. According to this clinical trial: https://www.ncbi.nlm.nih.gov/pubmed/23439798.
I realize this sounds like a long time and a two month investment sounds risky not knowing whether this nootropic is for you. But, if it does work then the investment is worth it.
Most adaptogens were not meant for one-off use. But meant to be used long-term. If you are using a quality product then you should eventually experience the benefit.
Thanks for your quick reply.i was just wondering can I take Ashwaganda with the pro lab sleep nootropic.
Thanks.
Donald, it shouldn’t be a problem stacking Ashwagandha with Performance Lab Sleep.
Dear David
I have sleeping problems. In July this year I weaned out the antidepressant Cymbalta (very very slowly over months). I took it because of depression and anxiety.
My plan now is to start with ashawanga twice a day with a dose of 300mg (morning and afternoon) together with 200mg of L-theanine 1 hour before going to bed.
Do you think this is a good idea or do you have other suggestions? I also take a ulta B-Komplex and additional B6 and B3 and zinc (because of HPU/KPU). I took for a longer time 5-HTP but now I quit.
Thank you so much for your excellent information on your website. God bless you.
Heidi, there’s a couple of ways to look at this. First, did Cymbalta work for you? It is a serotonin and norepinephrine reuptake inhibitor. Which means it boosts serotonin and norepinephrine.
If it did work for you then look for a similar natural nootropic supplement that provides a similar effect. Ashwagandha shares this mechanism of action in a broad sense because it helps increase serotonin and GABA.
But if your goal is more about sleep, then please take a look at this post for some ideas: https://nootropicsexpert.com/best-nootropics-for-sleep/. Ashwagandha and L-Theanine are mentioned in this post.
The best combination I’ve found for sleep and use every night is tart cherry juice, magnesium and L-Tryptophan. You can get this stack pre-made in the Performance Lab Sleep formula: https://nootropicsexpert.com/performance-lab-sleep-review/
Thank you David for your quick response. Can your book soon be bought from amazon?
Heidi, my book is only available here on Nootropics Expert. I chose not to use Amazon because I don’t have control over my book description, price or reviews.
But Head First is available in Kindle format for download to your Kindle reader. It’s also available for iPad and other reading devices.
Hi David and greetings from Finland!
Is it possible to get too much nootropics? Can your serotoninelevels etc. go too high?
For excample is it ok to use both ashwagandha and l-theanine on a recommended doses same time, or is it too much boost for a same thing? Or enhance performance for gym with alcar and alpha pdg?
Is some of those nootropic the kind that should be cycled, or can you use those all the time?
With best wishes and blessing!
I´d be amazingly interesting to hear a podcast or get otherwise your point
Tiina, it is absolutely possible to overdo it with nootropics. Serotonin Syndrome is a real concern. And boosting serotonin too much will depress dopamine which causes other problems.
But you could use everything you mentioned in your question/comment daily depending on what your body needs. Because in moderate doses, each of these nootropics work well together. Cycling is not necessary.
David, I´m honored that you responsed to my question.
Good to know, that I can enjoy the benefits I´ve found from these nootropics without need to take a break or worry about harmful side-effects.
I´m not sure do you still produce us followers podcasts about different nootropics. I´d be great to get your insight about serotonin syndrome. I´m sure quite many might go grazy with all the goods that are recommended to use:”I need this and that and those …”. Even I struggeled with the options.
I know that with nootropics one size will defenetily not fit all. But recommendations for over all suitable stacks would be great. Like generalized what two or three nootropics could work and be safely combined, when used a) mornings to start the day b) before bodybuilding workout c) in the evening to calm down and get a goodnight sleep
Luckily we know, that none of those works without right mental state of mind and healthy lifestyle over all. We, as your followers are priviledged, that you are willing to share all your knowlidge.
With all the best, Tiina
Tiina, doing a video on Serotonin Syndrome is a great idea and has been mentioned by a number of other people. Which means I need to move it to the top of my list!
And your morning, noon and evening stack suggestion is a good one. I do have stack suggestions in the last two chapters of my book Head First. The only problem is it’s difficult to make stack suggestions in general. Because everyone has different goals and needs for a variety of reasons.
Some of the higher end supplement companies like Opti Nutra have put together good general formulas in Performance Lab. It’s simple enough to replicate what they are doing using individual nootropic supplements. But also a much costlier way to use nootropics.
I have been going back over some of the posts I’ve written and thing like anxiety, depression, memory, etc. And attempting to present a simple way to stack some of the nootropics suggested in each post. But with everything else going on here it’s taking longer than I thought it would. So thanks for the ‘kick in the pants’. 🙂
Hi,
I was using Sensoril with 5-HTP and think I ended up with mild serotonin syndrome… agitation, butterfly/adrenaline rushes at night, insomnia,
muscle spasms, lowee mood. Some of the symptoms could be from high serotonin but also lowered dopamine as I have comt -/- and have a hard time
keeping dopamine up. Anywah, I’ve read Ashwaghanda has MAOa properties?
I wonder if that is why my serotonin levels got a bit too high and I either don’t need 5-HTP any more or less of it….
Michael, that does sound a lot like a mild case of Serotonin Syndrome. Try lowering your 5-HTP dose or eliminating it all together. And adding something like NALT or Mucuna Pruriens to your stack to raise dopamine.
Hi David. Thank you for the information. I was prescribed clonazepam (Klonopin) for 23 years for insomnia. Since then, not a single pharmacist nor physician has said one word to me about dependence. My body developed tolerance and my GABA receptors became down-regulated. I read Ashton’s manual and tapered off. My withdrawal has been horrible and severely affected many parts of my body, especially CNS and neuromusculature functioning. Addiction drs say to expect a month of recovery for every year you were taking clonazepam.
My question is: How can I help repair my GABA receptors using green medicine, possibly ashwagandha?
• Need to nourish GABA receptors not stimulate
• Due to stress, I now have Sjogren’s & thyroid eye disease so I do not want to stimulate Th1 cytokines
• Due to autoimmune condition I do not want to stimulate immune system
• Need to address inflammation (eye muscles inflamed and I now have double vision
Thank you so much for any help you can provide.
Virginia, Ashwagandha is great choice for regenerating axons, dendrites and synapses. Here are some other ideas: https://nootropicsexpert.com/13-nootropics-to-boost-bdnf/
Thanks for the info ! Though it’s confusing that different experts say ( slightly) different things . For example whether or not to stop taking Ashwagandha from time to time ( a few weeks off after taking it 3 months says my orthomolecular doc) . I take 300 mg twice a day ( 4-5 % withanolides) for about 6 months now . Unfortunately it doesn’t help with my chronic sleeping problems, nor did I notice a positive change in other me/cfs symptoms I have. I do think however that it makes me feel a little less stressed , but not very significant . Btw. my cortisol level is too low ( which is often the case in people with me/cfs ) .
So, I wonder if it is useful for me to continue to take Ashwagandha ? My doc says it’s good to support the adrenals long term , even though I don’t notice much of a difference. What do you think?
Anna Marie, I haven’t come across anything indicating that Ashwagandha should be cycled. It’s considered an adaptogen and when used at recommended dosage in normally “healthy” people and when not interacting with other prescription meds and a healthy thyroid – should be safe. You are however using 100 mg per day more than most of the clinical trials I read in my research.
If your doc think you need it to support your adrenals it sounds like good advice. Adrenals are a funny thing because it’s often difficult to know when they are not functioning as well as they should. I know because when I neglect my adrenals for a few weeks, I start to feel it. Not a profound feeling. But I just don’t feel right.
Here’s a post I wrote on nootropics for sleep that may help: https://nootropicsexpert.com/best-nootropics-for-sleep/
Thanks David for your quick reply! Yes, I already scanned the post about sleep , but will have to read it more carefully to see if there might be something in it for me to try out. I already take Magnesium glycinate in the evening ( and have tried many stuff in the past) . But with everything I take/took, I always find it difficult to really notice whether or not it is working . I mean , I might sleep a bit better for two nights but then I go back to the capricious sleeping patterns I’ve been having for many years . It’s a real puzzle when you have many physical symptoms that come and go , and lots of trial and error with supplements . Thanks for the extensive information on your website. Greetings from the Netherlands!
Hello!
I was curious about ashwaghanda and alcohol. I took a 380mg capsule this morning. Is it ok to drink alcohol this evening?
Thanks in advance!
Ana, looks like I’m a little late in my response to your question about alcohol and Ashwagandha. How did it work out?
Alcohol affects GABA receptors in your brain as does Ashwagandha. So I imagine that it will help amplify the effects of alcohol.
Please help!
Ashwagandha made me feel so good, increased my energy, gave me back my creativity…. but also…. made me grow facial hair and a light dusting of body hair on my inner thighs! NOOOOOOO! (I’m female). Is there any other herb like this that does not have this kind of effect? It made me feel so good I am almost resigning myself to a twice daily shave :'(
Allie, Ashwagandha does not have that effect. I suggest you find a purer source of Ashwagandha from a reputable manufacturer and vendor.
Hi David,
Thanks for all the good info.
Supplement facts for the Ashawagandha product I purchased state:
Ashwagandha Root 920mg
(Withania sonnifera)
from 230 mg of 4:1 extract.
Is this a good Supplement form or should I be looking for a different extract concentration?
Thanks.
Michael, the only issue with this Ashwagandha supplement is the label is not disclosing what the extract is. The manufacturer should say something like “standardized to 4-5% of withanolides”.
But if the reviews are good and the supplement works for you then continue using it.
I’ve taken Bacopa for a while and just started taking this. Since they are both adaptogens, do you usually only include one or the other in your stack? or would it be beneficial to have both?
Also, unrelated to Ashwagandha, but related to the point above. I’m loving nootropics so far, it has changed my life! But, its getting rather expensive as I introduce more and more into my stack, refills too. There are so many great nootropics, each explained on this site and each amazing in their own way, so how do you design a stack that covers all the bases without overkill?
I love this site David and so much hard work has clearly gone into it, but is there any way you could give us a template for stack design? This is how I imagine it… nootropics in categories of what they mainly do for the body, then a note in each category “Pick 1” “Pick 2” and more unique nootropics “Optional” – “As Needed” – B-Complex – “Required/Supportive/Typical “Core Item of Stack” ect.” That way you kind of know that its redundant to take too many in a single category. Maybe you find out you’re missing something from another category that’s important. Ect. Maybe Tryptophan doesn’t work well for you, so you take Rhodiola rosea instead (similar category?)
I’m getting confused over what I should always have in my stack and what can be cut out due to redundancy sake. Everything is good on this site in one way or another, but its too much to take everything that’s “good”. That would be a stack of nearly all of them!
Michael, yes you can use both Ashwagandha and Bacopa together because even though both are adaptogens they provide very different benefits.
It can get expensive as you gain more experience and add more nootropics to your stack. I spent several hundred dollars per month on my stack. If I did this blindly it would be difficult to justify. But I know exactly what each does and how this combo has changed my life.
But as I gain more experience I’ve found that I can reduce my spend considerably by getting some pre-made stacks. For example, I was stacking ALCAR, Lipoic Acid, CoQ10, PQQ and BioPerine as separate supplements. That alone is a costly stack. Now I can get the same benefit by using Performance Lab Energy which contains all of them.
I love your idea about a template for nootropic stack design and have given it a lot of thought over the last few months. It’s a real challenge to come up with something that would be easy to follow and use. Leave that one with me and I’ll do my best to come up with something t post here on Nootropics Expert.
The last two chapters in my book Head First does have suggested stacks for things like depression, anxiety, ADHD, etc.
Thanks David! As always your comments are extremely helpful! Eventually I am going to add up my monthly cost and calculate what I could be saving by going with Performance Lab. I’ve already looked into it quite a bit. It’s very high quality patented stuff that is designed to cross the blood-brain barrier right out of the gate, so its worth the cost. Speciality things like Magtein that are costly on their own.
A stack design template/”flow chart” would be amazing, but I can imagine the work and detail it would involve (so no pressure!), especially with the subjectivity that nootropics typically demonstrate…it makes it hard to note all the exceptions to the generally-accepted/regarded rules for each part of a stack.
I think it would clear up a lot of questions though, and really showcase what a well-researched person knows v.s. a novice. The detail on this site about each nootropic individually is tremendous. The flow chart/template would tie it all together. It would give people an overview, a birds eye map, of all the information. ..Designing a stack just as if an expert is sitting down with you and telling you about the nootropic communities’ “ideas/found synergies/strategies” for making a stack. I’d pay money for that!
I’m at the point of I feel great with the stack I’m taking, but have no clue which part of is responsible for me feeling this way, or which parts are contributing less or more. I did not introduce one pill at a time with extensive testing periods for each individually — some take a long time to kick-in/show benefits. I doubt many people test each one like this. If I want to continue tweaking my stack, I don’t know how. If its all a placebo effect, so be it! 😛
Thanks for the reply David!
Michael, the part where you said “I don’t know how”… Give yourself some credit here because you know more about using various nootropics than many other people who visit Nootropics Expert. Experimenting is key as you know. When you run out of a few nootropics until your next paycheck, let me know about that “placebo effect”.:-)
I will put more effort into your suggestion of developing nootropic stack templates for various goals. It’s important and would help a lot of people. So stay tuned …
Dear David. Thanks for all the good info!
During web surfing, I saw a message “Ashwagandha should be taken with meals.” What do you think about this? Because I’ve taken this with L-theanine on empty stomach in the morning. What can I do to make it absorb better?
Thank you in advance for your answer!
Jay, “taken with meals” usually indicates that the supplement is fat-soluble. And you’ll boost bioavailability by taking it during a meal containing healthy fats.
I get around this requirement by taking my nootropic stack with a tablespoon of unrefined coconut oil. I get the nootropic value of this healthy oil and my nootropics work better.
But I have not seen anything to indicate that Ashwagandha is fat-soluble. In this case I would follow the supplement manufacturer’s instructions on the bottle label. Same with L-Theanine. Either way it’s not going to hurt by using a healthy fat when you take them.
I have some Ashwaganda that is 400 mg per capsule and it says 1,5% withanolides on the back. Is that a big difference from 4-5%. How much should I take from my bottle to reach the desired effect?
Andreas, 1.5% vs 4-5% withanolides is a big difference in extract strength. You may need to double the dosage recommended on the label. But to be safe I’d start with the lower dose and increase it if needed after you see how your body and brain react to this nootropic.
Hello , I am a herbalist , ayurveda educator , and could be consdered an ayurvedic practitioner because of the years of study, clinical and theroetical . but as i have been taught by wonderful ayurvedic doctors both in north america and India i choose to let the experts take on the patients ..and I like to expose Westerners to Ayurveda in the workshops I have given … I am also a Marine Engineer, where in this field , I have had the good fortune to understand Electromagnatism which helps me to translate the electro magnetic wave energies we have in our subtle bodies . Its all the same .
That being said I am not new to herbs and Ayurveda . I only wish to say I was very happy to see your presentation on Ashwaganda . I like the thoroughness of your “you tube video” … Well done !!!
Thank you .
I will continue to view as I always appreciate good presentations …. I will look up your web site as well .
sincerely , Girija
PS I am presently getting a Podcast together .
” Indigenous Healers around the world” is my topic ..
Part Indigenous myself and my father a healer from South America …who was also a western trained doctor ( McGill University ), specializing in tropical medicine , parasitology , and heart diseases , here in Canada .
Hi David, Firstly, Thank you for the extensive research and
information you provide.
Secondly, I was wondering if ashwagandha is safe to use for people that are withdrawing from extensive benzodiazepines use?
In other words will ashwagandha interfere with the healing process of gaba receptors after prolonged benzodiazepine use or does ashwagandha help the healing process of gaba receptors.
Jedi, Ashwagandha should assist in the healing process because it helps regenerate axons, dendrites, and synapses. And it seems to enhance or enable GABA receptors in some manner.
As long as you are not taking them concurrently with benzos I don’t see anything in the research that it would be anything other than beneficial.
Thank you, Fortunately im not the one who was on diazepam but i will pass this information onto my friend, They will appreciate the help.
Benzodiazepin addiction is no joke and it still amazes me that doctors will willingly prescribe these extremely addictive drugs to people with little to no emphases about the dangers and risks from the addiction these drugs can cause…..take it easy and stay optimized.
Dear David. Thanks for all the good info!
While surfing the web, I read about Ksm-66. (http://www.ksm66ashwagandhaa.com). And according to this article, Ksm-66 seems to have many advantages. So I’d like to ask what you think of ksm-66. The product I am currently using is not ksm-66 (Now foods). According to the only website I can use when I buy supplements in this country, there is only one product use Ksm66 (Jarrow Formulas). I’m wondering if I should change to Jarrow Formulas. What do you think about this?
Thank you in advance for your help!
Jay, standardized extracts are usually a better option because you know exactly what you are getting. But NOW Foods has their own Ashwagandha standardized extract which should also be good. It’s not as potent as KSM-66 and you may have to use a higher dose.
I’ve noticed that other companies like Life Extension use KSM-66 in their Ashwagandha product as well. I suggest buying from a company you trust and who have consistent, good reviews for that product.
David,
I decided to try out Ashwaganda , the brand i bought has 500mg.
I took the supplement at 1 PM and felt fantastic, good energy, really positive experience only it kept me up till 5 AM lolol I know it was this supplement , when i try new supplements out i like to try them out solo. I bought another supplement from the same website with what appears to be a smaller dose and will be trying that. But do you think if i take the first supplement the 500mg one earlier in the day say at 8 AM i’ll go to bed at an earlier hour. I’ve been kind of hesitant to try it again since it wired me so
Erik, Ashwagandha in Sanskrit implies that this nootropic imparts the strength and vigor of a stallion. And it seems to do it by boosting mitochondrial function. You can try it earlier in the day and see if that helps. Otherwise, this nootropic may not be for you.
So I took it a lot earlier in the day. I did two experiments, I simulated my first attempt but earlier in the day. Took the Ashwaganda early in the am with my caffeine dose. I stayed up late but more normal late for me, ie no up till 5 am late etc etc. I took Ashwaganda again the next day and avoided caffeine all together. I did take the performance labs energy supplement instead. I fell asleep at 10 PM (which I rarely do) and slept 7.5 hours. I slept like a baby . But I notice I get tired earlier. I’m assuming this is because I dropped the caffeine. I know I’ve always been sensitive to caffeine. I’m gonna try just taking the Performance Labs energy supplement for awhile and no caffeine. I repeated the Ashwaganda/Performance Labs Energy combo for a 2nd day and had the same results, passed out around 10:30 and slept like a baby. I haven’t gone to bed that early in ages I typically fall asleep around 12 am to 1 am
Hello David,
What do you think of Swanson Ashwagandha?
They are old and reputable manufacturer. However, most of their products are not standardized (at least you will not find it on the label).
Thanks, Aleksandar
Aleksandar, I like Swanson and believe they’re a reputable company. They have their own testing lab inhouse. But for every product no matter who produces and sells it, I check the user reviews before buying. That’s always the bottom-line, isn’t it? Does the product work as promised.
Hey David! Can a 21 year old guy use ashwagandha? Will it not stop the production of my hormones, especially testosterone? Will it not mess up my hormones? Thanks!
Marc, good to be concerned about messing with young neurons. But as far as I can tell from my research, and because Ashwagandha is considered an ‘adaptogen’, you should be OK.
This nootropic does enhances GABA and serotonin receptors but doesn’t affect neurogenesis. And it inhibits acetylcholinesterase which boosts acetylcholine.
I came across at least one clinical study done with healthy young people and referenced in this review that says Ashwagandha improves reaction time. Which makes sense because it boosts acetylcholine.
Hi Dave. Currently battling panic disorder with mild agoraphobia and it’s ruining my life… Started taking ashwaghanda extract powder from the vendor bulksupplements. About 1400 mg in the morning and another 1400 at night. I’m combining this sith CBD oil and an also about to pull the trigger on some bacopa because I read somewhere that it could have lasting positive effects on my mental health and aid me in my recovery.
Do I have to stop taking ashwaghanda and bacopa every once in awhile, then come back a week later so that I can still feel it’s effects? Ya know… Herb cycling…
I just wanna make sure that I can get the most benefit out of these herbs.
Dan, no need to ‘cycle’ adaptogens and that’s one of the reasons they are called “adaptogens”. Because they help bring your body back into homeostasis for lack of a better term.
But like anything we use, more is not better. Overdoing it on dosages is never a good thing because our body can only handle so much before things start to backfire on us. Reasonable, recommended dosages over the long-term will produce the best results. Sometimes it take 2 – 3 weeks but when it does these herbs are extremely powerful.
So what would you say is a reasonable dose of ashwaghanda daily for treating panic disorder?
Dan, try 250 – 500 mg of Ashwagandha extract (4-5% withanolides). Try the lower dose first and if you need to then add another 250 mg later in the day.
I’ve been taking ashwagandha for a couple weeks and am feelinggreat, i feel like a teenager again (am 25).
The way i see things and feel about a certain situation is different, i cant describe it but i’ve always known i had some damage in my brain due to the stress i had for the past 3-4 years.
This damage undone with ashwagandha is amazing and i hope you make a video specific for the damage caused by chronic stress and how to undo it. I love my life again 😀
Mjd, thanks for your report and good idea for the stress video. Thank you.
Hello David,
Tried Ashwagandha recently, Himalaya brand. Severe stomach upset, but i liked energy+relaxation it induces, never felt like that before. I was wondering if another brand (i am considering powder form), maybe will not produce such nasty side effects. I know that there is only one way to find out, but is it a common thing (difference in “side effects” from brand to brand)?
Thanks,
Aleksandar
Aleksandar, if the Ashwagandha you first got was pure with no other additives chances are good that you’ll experience the same side effects with another brand or form of this nootropic.
Hi David,
I have been taking ashwagandha for about 10 days now and have noticed an improvement in my stress levels going down and mood getting better. I have been battling depression and anxiety for the past 8 months and am hoping for this to be the game changer after not doing well with the prescription drugs. I am battling what seems to be a urinary tract or bladder infection and was wondering if this herb helps in fighting infections after homeostasis has been re-established? Thank you.
Dan, it may but for urinary tract infections try D-Mannose + Cranberry as well.
hello David can you tell me if our body can build tolerance for ashwagandha and bacopa and also that is it effective to take ashwagandha ,bacopa and gotu kola together or do these herbs becomes less effective when taken together or not..
Gaurav, all three of these are considered adaptogens. So you won’t build a tolerance to them if used consistently. It’s better to use them everyday long-term to get the most benefit.
But take a look at and compare the mechanism of action and benefits of Ashwagandha and Gotu Kola. They are similar. One may work better for you than the other. I’d try each of these separately to see how your body and brain reacts. And if all goes well them make yourself a stack of all three following dosage recommendations for each.
Hey David,
Can you provide a source for your comments on brain restoration during opiate withdrawal? All the studies I have found indicate that it can help prevent tolerance and withdrawal when taken with opiates chronically, but doesn’t provide any if much benefit when taken during withdrawal only.
Several studies have shown that Ashwagandha can help restore neurons and synapses during opiate withdrawal including this study: https://www.ncbi.nlm.nih.gov/pubmed/19551457. Which concludes, “These results indicate that pretreatment with Withania somnifera extract protects from the structural changes induced by morphine withdrawal potentially providing beneficial effects on the consequences related to this condition.”
This study was on morphine withdrawal but applies to morphine derivatives like opiates.
Hi David,
I succesfully took Ashwaganda half a year ago to mainly combat stress and fatigue, but due to me starting prescribed use of Ritalin I quit taking it for a while. I wonder if it is safe to use Methylphenidate and Ashwaganda together or if there are any different options to Ashwaganda that can be stacked with Methylphenidate that help deal with reducing stress & chronic fatigue?
Henk, there are no contraindications with methylphenidate and Ashwagandha. You can try it. I also recommending studying this post to possibly have methylphenidate work better for you: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
Hi David,
I have a question regarding the thyroid and ashwagandha. If thyroid levels are normal, it is safe to take this herb but if they are low/high, it is best to avoid this herb?? I would really like to attempt to use this ashwagandha but am skeptical after reading one review from a woman (on another site) stating that ashwagandha gave her hypothyroidism! She claims she checked her level before, during, and after its use. I would hate to ease my stress but cause a life-long disease…. however, Im really longing for a natural “cure” for lack of a better word. Any thoughts would be greatly appreciated. Thank you for helping.
-Samantha
Samantha, Ashwagandha ‘stimulates’ the thyroid it can’t ’cause’ hypothyroidism. If anything it should help someone who is already hypo: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296437/. If you are already on thyroid meds for hypothyroid it could boost the effect of these meds too much.
Hi David,
I know you have replied to it a few times above, but I wanted to truly be sure that I understood you correctly.
The pills I have purchased are 470mg, but with only 1.5% withanolides. Here is what the label says = Ashwagandha Extract (Withania somnifera)[(standardized to 1.5% withanolides (7 mg)](root) – Amount per serving 470 mg
So in order for me to take 4-5% withanolides, I would have to take roughly 3 of these pills, which would mean 3 x 470mg – 1410mg and that would be 4,5% withanolides.
1. Are you sure this is correct and safe?
I’ve ordered another product, which says on the label = Ashwagandha Extract (root) KSM-66® standardized to 5% withanolides (15 mg) – Amount per serving 300mg
2. I am waiting for these to arrive and will switch to them, because they seem to fit your measurements better. However, unsure of the KSM-66 which I’ve seen you comment on above, but not fully understood. Do you think these are better than the once I am currently taking?
Hope to have you clarify these 2 things. Thanks in advance.
If I may follow up with a few questions (I’ve continued the numbers so it’s easier for you to reply):
3. Can one take Ashwagandha together with L-Tryptophan OR 5-HTP?
4. Can one take Ashwagandha together with L-Tyrosine?
I’ve noticed a lot of products which have blends of all of these things combined and having read your website it does not sound safe taking L-Tryptophan, 5-HTP, and others together since they do similar things.
I’m trying to figure out if I should combine Ashwagandha with something else to help me for Stress & Anxiety. I’ve only taken Ashwagandha for 3 days now, and they have been very rough, I’ve slept worse and been way more dizzy during the day (Obviously due to the poor sleep).
Alex, I’m not aware of any contraindications with Ashwagandha and the other nootropics you mention. L-Tryptophan is safer to use than 5-HTP so be careful there.
Alex, when it comes to percentages of extracts were really guessing when it comes to what you’re trying to do with 1.5% withanolides. In the end you’re basically cancelling out the stress caused by trying to figure this thing out by using Ashwagandha. I suggest not worrying so much about this and start using the KSM-66 as soon as it shows up.
I`d like to start taking Ashwagandha and Rhodiola , can I take them at the same time after the breakfast ?
Yes
Hi David, Is it ok to take Ashwaghanda and St Johns Wort together? My main concern being serotonin syndrome. Thanks!
Lisa, these two nootropics taken together won’t cause Serotonin Syndrome. But be aware that St. John’s wort affects the liver enzyme CYP3A4 which will boost the effectiveness of Ashwagandha. So you may need to reduce your dosage of Ashwagandha.