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Ashwagandha (Withania somnifera) is one of the most powerful herbs powerful Ayurvedic herbs in 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 extracts helps protect your central nervous system and maintain brain health. It is a promising alternative for aging and neurodegenerative pathologies treatment 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
for brain tumors. Even though so much is out there stating that the active principles and underlying molecular mechanism (s) remain largely unknown for this ancient Ayurvedic herb.
Get ready to explore how Ashwagandha benefits your brain because we will go as deep as possible.
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](https://nootropicsexpert.com/wp-content/uploads/2016/03/Ashwagandha-200x300.jpg)
Ashwagandha (Withania somnifera) is one of the most powerful herbs in Ayurvedic healing. This Indian traditional home medicine as an 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 has such beneficial activities for 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 hormones. 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. Ashwafandha anhedonia may also occur when you feel flat or emotionally numb.
And you should not use Ashwagandha if you are dealing with kidney or liver disease. A study published in 2023 and which was conducted in India found those with preexisting liver disease and who used Ashwagandha from only 2 weeks to 1 1/2 years suffered liver injury. 3 suffered liver failure and died.
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®)
Join The Discussion - 486 comments
Gehad
August 29, 2021
Hi, Mr David,
When you said that:
Ashwagandha enhances GABA receptors and (( serotonin )) in the brain. does this mean that Ashwagandha has effects on the receptors only.
Best regards
thanks
David Tomen
August 30, 2021
Gehad, Ashwagandha supports the effectiveness of several GABA sub-receptors and regulates serotonin. I edited that statement to clarify the role Ashwagandha plays on serotonin. Because some studies show it suppresses serotonin release which helps reduce pain.
Marcio
August 28, 2021
Hello David, Good day. After reading your research on Ginseng, I started making a stack with Ginseng to Reduce Anxiety, Improve Cognition (concentration/memory/learning) and have More Energy.
As I have bought all the 3 Ginseng types (American/PANAX, SIBERIAN, Indian/ASHWAGANDHA (withania-somnifera)), I thought on combine them.
May I combine and use all 3 for synergy and have more even more benefits on Anxiety, Cognition, and Energy? I think one complements another, but not sure and if would be a good stack.
Thank you and Regards,
Marcio
David Tomen
August 29, 2021
Marcio, there are only two true types of Ginseng and they are American Ginseng and Panax Ginseng and both contain the compound ginsenosides.
Siberian Ginseng is another herb entirely and not related to the ginseng family nor is Ashwagandha. I have not done the research on Siberian Ginseng so can’t comment on how it works in the human body and brain. And Ashwagandha is more of an anxiolytic and not used for energy.
I suggest you do some research on Siberian Ginseng and find out what benefits it offers. For Ashwagandha just read the article above. Then decide if you think combining them into a stack makes sense. Combining American Ginseng and Panax Ginseng will be like doubling the dose of one or the other.
Sara
August 24, 2021
Hello David
Love the information on your website. It’s brilliant!
I have chronic insomnia (can’t fall to sleep) for which I take Zopiclone/Imovane.
But I want a more natural solution so I started taking ashwagandha from a reputable company. From the first tablet I could fall to sleep easily and stay asleep (how is that even possible?). Slowly started feeling calmer with an amazing sense of wellbeing. It was like a miracle.
But after 26 days it completely stopped working. Why might this happen? And what can I do to get back the amazing benefits from ashwagandha?
I stopped taking the supplement for two weeks. Then started with another brand to see if a different strain might work. I cycled my dosage – four days on & three days off. The new brand gave me reduced effects (helped sleep but no calmness or wellbeing) for two weeks. Then stopped working for sleep. Are there any supplements you would recommend for people who can’t fall to sleep? (I have good sleep hygiene etc)
Many thanks, Sara
David Tomen
August 27, 2021
Sara, Ashwagandha is not known for being a sleep supplement. So I’m happy that you got some benefit from it. It does mimic GABA in your brain and seems to reactivate GABA receptors. It also helps repair dendrites, axons and reconstructs synapses. Not sure why it stopped working for you except maybe the benefits you were feeling were due to its brain repair benefits and in a month your brain was repaired and back to ‘normal’.
But that is just a guess. I’ve found these to be good for sleep and each providing a separate benefit contributing to quality sleep: PharmaGABA, L-Tryptophan, L-Theanine, magnesium (chelated), and CBD Oil gummies.
Ginny Larsen
August 13, 2021
I’ve been taking lithium orotate. Can I combine ashwaganda with this?
David Tomen
August 13, 2021
Yes
Christopher Drennen
August 12, 2021
I am confused about dosage. A while ago I bought bottle of Ashwaganda that says ‘6000 mg (from 15:1 concentrate)’. Does the 6000 mg refer to the powder or the extract? And would be dose be too high?
David Tomen
August 13, 2021
Some supplement manufacturers like to put the ‘raw’ herb equivalent on the front of the label. Then their Supplement Facts label on the back of the bottle may have the extract amount or ratio. I suppose they think it helps their product standout. But it is usually a red flag that their capsule contents do not match their label claims. And they are not to be trusted.
If the label states 15:1 the 6,000 mg will be the “15” part of that ratio.
Christopher Drennen
August 12, 2021
You say “if you are hypothyroid, use Ashwagandha with caution.” Did you mean to say ‘hyperthyroid’? If Ashwaganda stimulates thyroid hormones, it seems to me that it may be good for hypothyroid.
David Tomen
August 13, 2021
Christopher, whether you are hypo or hyper presumably you are taking meds to stabilize your thyroid hormones. Anyone who has worked on getting their thyroid hormones within range knows how difficult it is to keep them within range. Ashwagandha may disrupt that and throw things off.
J
August 2, 2021
David,
What are your thoughts on using Ashwagandha while working a stressful job like policing?
This article states; “If you’re going into a stressful situation, you need some adrenaline and an elevated level of stress hormones and neurochemicals for physiological readiness,” Andersen says. “It’s protective—in policing, there is a level of threat and there are unexpected things that happen. Cortisol helps the body to focus on the situation at hand.”
In your opinion, in a healthy person, would Ashwagandha lower cortisol levels to the point where you would not be able to have adequate adrenaline on hand to address potential life threatening situations?
I can see the benefits of using Ashwagandha while working an office job where adrenaline would not be required – but for policing, what are your thoughts?
Also, would you suggest taking Ashwaganda in the morning or at night? Some people say that in the morning it makes them less motivated throughout the day. It would therefore make sense to take it night, correct?
Thank you.
David Tomen
August 3, 2021
Jake, sounds like Anderson has thought this one through and it makes sense. Your adrenals do produce cortisol and epinephrine (adrenaline) in response to elevated stress. This is where Ashwagandha comes in handy because ongoing, chronic stress can kill. But in policing that same stress can save your life. In that case Ashwagandha would not be your friend.
That goes for any nootropic supplement that suppresses cortisol. So be aware of this whenever you are researching nootropics promising to help tame anxiety. Not all of them work as anxiolytics by suppressing cortisol. It pays to read the entire review especially here on Nootropics Expert because I dive deep into how these things work. You don’t want to skim and miss something as important as this could be to you.
As for timing, it depends on how your system responds to it. Some find that it takes awhile for herbs or herbal extracts to kick in and provide their full benefit. Days or weeks of daily dosing for some of them. But others experience the benefit within an hour or less. The only way to find this out for yourself is to try it.
J
August 4, 2021
David,
Thank you for your response.
Everything about Ashwagandha seems extremely appealing.
If I understand correctly, the main concern when using Ashwagandha in policing would be when you said; “[Ashwagandha] will block excess stimulation when activity is too high.”
Suffice to say, Ashwagandha would work extremely well in managing stress and cortisol in policing, but it would block the necessary “excess stimulation” that could possibly save your life in a stressful situation, correct?
When you talked about Chronic Stress re-wiring your brain, it made me a bit nervous. “This re-wiring appears to be permanent. Unless you intervene with something like Ashwagandha.” Are there any Nootropics that you could suggest for someone in policing that would also be beneficial under stressful situations?
Would you suggest GABA? One of your quotes states; “GABA also helps decrease Beta brain waves and increase Alpha brain waves. Beta brain waves are important for attention, alertness, concentration and developing memories.” For policing, this would not be beneficial, correct?
I guess I’m looking for something to keep Beta brain waves up and stress low. Any suggestions for something to use in policing would be extremely helpful.
I appreciate your time.
Thank you in advance.
David Tomen
August 6, 2021
Ashwagandha may be too much of an anxiolytic esp. when you get yourself into a situation where you need to be on full alert. But I have never done policing so what do I know. Best to find a forum where police talk about supplements they use that helps on the job.
Beta Brain Waves are the most rapid pattern. And are associated with concentration, arousal, alertness and cognition. We use Beta Brain Waves throughout our day just to stay alive. But it’s when Beta takes over completely and you can never relax that you get into trouble.
The Glossary has a bit of a description on what each brain wave does: https://nootropicsexpert.com/nootropics-glossary/#brain-waves
Something like L-Theanine may be a better choice for you. And take a look at the other adaptogens here to see what resonates with you: https://nootropicsexpert.com/top-7-nootropic-adaptogens-to-conquer-anxiety-and-stress/
Jennifer Isaac
July 20, 2021
Hi David,
What is the best as a treatment for Anxiety and Depression, Lithium Orotate or L-Theanine or Ashwagandha? If you recommend Ashwagandha how much do you recommend I take each day to treat Anxiety and Depression? Is it safe to take with Warfarin blood thinning medication? I am taking Carbamazepine to treat my Anxiety, Is it safe to take Ashwagandha with that to see if it works and hopefully I can wean myself off of the Carbamazepine and take the Ashwagandha if it has helped a lot. My Psychiatrist has recommended I take Lithium orotate while on Carbamazepine and wean myself off of it if it helps greatly. I have been on Lithium Orotate taking 5mg three times a day for three weeks and have become anxious and depressed after three weeks. I am considering my options.
David Tomen
July 21, 2021
Jennifer, Carbamazepine is a sodium channel blocker so it’s not contraindicated with most supplements I’ve reviewed here on Nootropics Expert.
If you tried Lithium Orotate for 3 weeks and received zero benefit from it that means it is the wrong supplement for you. Nothing will change if you continue to use it.
The “treatment” for anxiety and/or depression depends on what is causing it. These articles explain what I mean and what you can try:
https://nootropicsexpert.com/best-nootropics-for-anxiety/
https://nootropicsexpert.com/best-nootropics-for-depression/