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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
MALIK
October 15, 2021
Hello David! I was reading a blog, which says ashwaganda can cause anhedonia , emotional numbness , depression . He added user review in his blog . What is your thought about this . Thanks
David Tomen
October 15, 2021
Malik, you’ve been around here long enough to know what I’ll say. Those are not known side effects for Ashwagandha or I would have included them in this review.
Please do not put your faith into some random blogger unless her work is backed up by peer-reviewed clinical studies published by major medical journals.
If someone experiences those side effects then clearly Ashwagandha is the wrong supplement for them.
Sofia
October 14, 2021
Hello David,
Is this brand a good choice for Ashwagandha?
Thank you,
Sofia
Bulk Supplements – Ashwagandha Extract
David Tomen
October 15, 2021
Sofia, normally I like the supplements sold by Bulk Supplements. But in this case you are better off getting a patented extract called KSM-66 like this one: https://amzn.to/3j65qcl
Chris Green
October 3, 2021
I have just bought Ashwagandha KSM-66 capsules (300mg) and Synapsa Bacopa Monnieri capsules (320mg) and plan to take these daily with a dose in the morning. I currently take caffeine (100mg), l-theanine (200mg) and l-tyrosine (500mg) pre-workout around an hour after waking up. Would it be fine to take all of this at the same time or would it be better to save ashwagandha and bacopa am dose for post-workout?
David Tomen
October 3, 2021
Chris, there is no problem taking them at the same time. But it depends on how you react to Ashwagandha and/or Bacopa Monnieri and if either of them have too much of an anxiolytic effect for you pre-workout.
Simon K wambugu
October 2, 2021
Hello Mr Tomen,
I just bought some Ashwagandha supplement from Daily nutra KSM-66 Ashwagandha. The serving recommended is 600mg per day. I just wanted your opinion on whether this is enough. Do you think one capsule contains the whole 600mg or there could be some fillers. Thanks
David Tomen
October 2, 2021
Simon, scroll up to the section “Ashwagandha Dosage”. Max. recommended dosage is 500 mg so one capsule of this supplement is enough. And KSM-66 is the preferred patented form of this supplement. Good find.
David Archibald
September 21, 2021
With respect to the Nootropics Shoden product at 35% withanolides, do you know how much withaferin A is in it and perhaps the percentages of the other withanolides? I am a medical researcher and a 35% product is very promising.
David Tomen
September 22, 2021
David, I am not familiar with that company. I suggest you contact them with your questions.
richard
September 8, 2021
I have been using kratom for almost three years and find that without it, I can barely function now. I will stay I bed all day and it is a lot like real opioid withdrawal. Can this help me when I try to go cold turkey again tonight? I never meant to use kratom forever. I just wanted to use it to get off opioids and it worked but now I am on that. Advice?
David Tomen
September 8, 2021
Richard, like opiates it is not a good idea to stop Kratom cold turkey. Better to titrate off it slowly over 2 – 3 weeks.
Ashwagandha, St. John’s wort, or Black Seed Oil help with opiate withdrawal. Not sure if any of them would help with Kratom withdrawal.
James
September 2, 2021
Hello David I have some questions for you that would be very helpful if you could review please
-According to what you mention that some nootropics should be consumed with fat, if we eat something with fat (for example meat) Would we be covered within at least half an hour if we take the soluble fat nootropic within that period of time? Or should we consume fat like coconut oil every time we consume a fat soluble nootropic no matter what we eat minutes before? (because half an hour is not enough to digest most foods)
-What nootropics do you recommend for headaches? (Ibuprofen works for me but I look for healthy alternatives)
-I was wondering if you have ever heard about this form of Lions Mane that I attached below
They offer a cheaper price and it does not have other ingredients
Wondering if it’s just as effective as the ones you recommend
BulkSupplements Lion’s Mane Mushroom Extract
David Tomen
September 5, 2021
James, for fat-soluble nootropics taking them with a meal containing fat within a half hour of each other will work just fine. I like using a tablespoon of unrefined coconut oil with my stack because I don’t want the complication of trying to time my supplements with a meal.
What kind of headaches? Whenever I get a headache I get rid of it by taking a capsule of Alpha GPC and it’s gone within 10 minutes. But that will only work with certain types of headache. If you’re talking about migraines that’s a different story altogether.
Bulk Supplements Lion’s Mane looks like a good product because it is standardized from the fruiting body of the mushroom. And they have a robust testing program in place to ensure quality. I’ve never tried this particular product but it looks good.
James
September 25, 2021
Hello David, thanks for responding and sorry for my delay
I meant a headaches caused by migraines,
which nootropics would you recommend?
– Also, Why don’t you use Valerian in your stack to sleep? (You don’t find it as effective as other nootropics according to your experience?)
– Ketamine is considered safe to treat depression?
David Tomen
September 26, 2021
James, use the search function top right of the top menu above and search for the keyword “migraines”. You’ll get several idea to try.
I do not use Valerian because it is a very potent supplement and it would be too much for my sleep stack.
And yes, Ketamine is a safe and proven way to treat depression as long as your insurance covers it or you can afford it if you need to pay out-of-pocket for this therapy.
James
September 27, 2021
Thanks David, i just forget to ask, according to your experience, is it safe to combine Magnolia Bark and Valerian to sleep or do you recommend consuming them separately?
And Finally, could you give me a link to where to buy Ketamine? And the dose you recommend?
David Tomen
September 28, 2021
James, you can use both Magnolia Bark and Valerian but you would need to use reduced doses of each. I avoid both because I consider them too potent for what I need for sleep. But I can see why some prefer one or the other or both.
And unless you are a licensed anesthesiologist you cannot “buy Ketamine”. Not unless you are willing to pay a clinic $7,000 for Ketamine therapy.
Chris
September 2, 2021
Nature Made has 10% WG. So I guess 125mg would be enough? BTW Nature Made is one of the most highly rated supplement brands, to my surprise.
David Tomen
September 2, 2021
Chris, it’s is because of their testing program and guarantee or quality. Only thing I do not approve of is using toxic “other ingredients” like magnesium stearate or silicon dioxide.
Dosage of Ashwagandha extract depends on what your are treating. Check Ashwagandha Dosage.