Abstract Summary
Objective
This study investigates the optimal frequency and dosage of ashwagandha (Withania somnifera) supplementation, with a focus on its effects on stress reduction, sleep enhancement, cognitive function, and physical performance.
Context
Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to promote balance and resilience to stress. Modern research supports its benefits in reducing cortisol levels, improving sleep quality, enhancing cognitive abilities, and boosting physical performance. However, standardized guidelines for its dosage and frequency remain varied.
Methods Used
Approach
A comprehensive literature review was conducted, analyzing clinical trials and studies that investigated various dosages and frequencies of ashwagandha supplementation in relation to different health outcomes.
Data Collection
Data were extracted from peer-reviewed journals and reputable health sources, focusing on studies that reported specific dosages, frequencies, durations, and measured outcomes related to stress, sleep, cognition, and physical performance.
Researchers' Summary of Findings
Impact on Health
Stress and Anxiety Reduction: Daily doses ranging from 250 mg to 600 mg of ashwagandha root extract have been shown to significantly reduce cortisol levels and alleviate symptoms of stress and anxiety over periods of 6 to 8 weeks.
Sleep Enhancement: Doses between 300 mg and 600 mg per day have been associated with improved sleep quality, reduced sleep onset latency, and increased sleep efficiency, particularly in individuals with insomnia or high stress levels.
Cognitive Function: Supplementation with 300 mg to 600 mg daily has demonstrated improvements in memory, attention, and information processing speed in both healthy individuals and those with mild cognitive impairments.
Physical Performance: Athletes and physically active individuals have experienced enhanced strength, endurance, and recovery with daily doses ranging from 500 mg to 1,000 mg, often divided into two doses.
Health Implications
Ashwagandha is generally well-tolerated when taken within recommended dosages. Common side effects are mild and may include gastrointestinal discomfort or drowsiness. It is advisable to consult a healthcare provider before starting supplementation, especially for individuals with existing health conditions or those taking other medications.
Sustainability
As a plant-based supplement, ashwagandha cultivation has a relatively low environmental impact. Sustainable farming practices and responsible sourcing can further minimize ecological footprints, making it a viable option for eco-conscious consumers.
DOI
10.1007/s00424-025-00983-2
