Ashwagandha (Withania somnifera) is one of the most powerful herbs in Ayurvedic healing. One of the main benefits of Ashwagandha is its 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.
Ashwagandha 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.
Table of Contents
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 regulates 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 is reduced.
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 time 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 benefits
Ashwagandha undoes damage to the brain caused by chronic stress. And helps keep it healthy.
Ashwagandha benefits cognitive function. Glycowithanolides, one of the many compounds found in Ashwagandha, 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:
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- 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.
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- 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 antidepressant. Depression, even if it’s not professionally diagnosed, can destroy your life. Ashwagandha users say it is the best antidepressant 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.
Ashwagandha Clinical 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 antidepressant
Scientists did a study on rats to compare Ashwagandha with the popular benzodiazepine antidepressant lorazepam (Ativan). And the tricyclic antidepressant 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 antidepressants.[x]
Ashwagandha Dosage
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 Ashwagandha 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.
Ashwagandha 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, antidepressant and anti-anxiety medications, including St. John’s wort.
It can also interact and possibly amplify the effects of immunosuppressants, 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.
Where to buy Ashwagandha
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”.
NOTE: This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.
A good choice of Ashwagandha extract is KSM66® which is a full spectrum root extract made by Ixoreal, a division of the Baldwa group of companies in India. This extract contains 5% withanolides and less than 0.1 Withaferin A (which is toxic).
You can buy it here: Pure Nootropics – Ashwagandha (KSM-66®)
Nootropics Expert Recommendation
Ashwagandha Extract 250 – 500 mg per day
I 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.
The benefits of 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.
You can buy it here: Pure Nootropics – Ashwagandha (KSM-66®)
[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)
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Hello,
Does ashwagandha also adapt the neurotransmitters serotonin and dopamin?, by raising them for example.And if not are 5-htp and/or l-tyrosine save to use in combination with ashwagandha?
Thank you.
Éclair, Ashwagandha activates GABA receptors and regulates serotonin in the brain. It does not “raise” or increase physical levels of these neurotransmitters. But not dopamine. You can safely use L-Tryptophan to increase serotonin and melatonin. And L-Tyrosine to increase dopamine. And yes, they can be used with Ashwagandha. I do not recommend 5-HTP.
Hi David, it seems that ashwagandha clears my brain fog and increases my verbal fluidity to a remarkable degree. Do you know why this occurs according specific functionality of brain chemistry?
Pavlos, look at the 3 bullets under “Ashwagandha helps:” which is directly above the Table of Contents near the top of the above review. That combo of mechanisms is what is helping you.
Hi,
Curious about the MG to % of Withanolides
There are some that say 300 MG with 5%
Then there is one says 1000 MG with 5%
Lastly Nootropics Depot has 300mg | 12% Withanolides
If you can please shed some light on what this all means?
Robert, the active ingredients of Ashwagandha include alkaloids, saponins, and withanolides. It seems that most of the nootropic benefits come from withanolides which is the ingredient listed on my Supplement Facts for extracts.
The % of withanolides indicates the strength of the extract. So comparing 300 mg to 1000 mg of 5% extract is like comparing apples to apples. But the 12% extract has over twice the strength as the first 2 supplements. Theoretically you can use less of the Nootropics Depot supplement to get the same benefit.
Hi
I take bp medicine and am a RA patient. Is it safe to have
Ashwangandha powder?
Lakhvinder, Ashwagandha will likely potentiate your blood pressure medication so you may need to adjust your dose if using this nootropic supplement.
And I do not know what a “RA patient” is so cannot comment on the last part of your question.
Hi David,
How to avoid building tolerance to Ashwagandha?
Thanks !
Hasan, I don’t see how anyone can build a tolerance to Ashwagandha as long as you stay with recommended dosages of this supplement.
David,
Thanks for your research and comments across so many nootropics. You note that Ashwagandha should be used with caution for people with hypothyroid. I read elsewhere that Ashwagandha boosts thyroid function, and therefore I would assume may be beneficial for hypothyroid, but not be suggested for hyperthyroid (as it would boost an already overactive thyroid).
Could you please clarify if Ashwagandha is ok for hypothyroid, and not good for hyperthyroid.
Many thanks,
Chris, too much or not enough thyroid meds causes big problems. So, it often takes a while to figure out the dose that is right for you. The problem when introducing Ashwagandha is it will throw off how those meds work.
Hi,
In fact I feel ashwagandha makes me feel more calm. Unfortunately this also translates into a sort of feeling of feeling flat and unmotivated. How do I handle this? I only take one cap of sensoril at night .
Stef, it sounds like Ashwagandha is the wrong supplement for you. It mimics GABA which is why it provides its anxiolytic benefits. But Ashwagandha also affects other systems including thyroid hormone.
So, try something else that supports GABA. Lemon Balm may be a good alternative.
Hi David,
Thanks for what u do!
I read something online, where they talked about taking black pepper with ashwagandha, like tumeric I guess..
Is that a thing ? Does it make any difference?
Thank u!!
Ron, you need to find out first if Ashwagandha uses the drug transporter P-glycoprotein, or the major drug-metabolizing enzyme CYP3A4. If so, then it could be effective.
Hello David,
I have really bad anxiety cause by stress and insomnia. I have been taking Ashwagandha tea during the day and before going to sleep and I’m sleeping better now but not quite there yet. Also, my anxiety during the day decreases some how. I can imagine taking these root extract capsules will help me even more. Can these capsules be taking before going to sleep? and can they take effect as fast as the tea does?
Pablo, most use Ashwagandha during the day primarily for stress and anxiety. It is not known as a “sleep supplement”. But the capsules will not work as fast as tea because it takes longer to digest and get into your system.