Abstract Summary
Ashwagandha (Withania somnifera), an ancient Ayurvedic herb, demonstrates strong potential for stress reduction in adults. Studies using standardized extracts such as KSM‑66 and Shoden report benefits in emotional balance, cortisol regulation, and sleep enhancement. Most clinical trials used daily doses of 300–600 mg over 8 to 12 weeks. Though generally well-tolerated, some users experience mild gastrointestinal effects, and rare cases of liver injury have been documented.
Objective
This research aims to evaluate the safety profile, side effects, and effective dosage range of ashwagandha supplementation in adults, particularly those managing stress and seeking holistic support for well-being.
Context
With the increasing demand for natural stress-relief alternatives, ashwagandha has emerged as a leading adaptogen. Its popularity among adults—especially those over 40—continues to grow due to its benefits for mood, sleep, and hormonal balance. However, dosage and side effect awareness are critical to safe, long-term use.
Methods Used
A review of clinical trials, peer-reviewed journals, and natural health databases was conducted. Emphasis was placed on trials involving standardized extracts and on published safety reviews that examined common and rare adverse effects.
Approach
Data were analyzed from randomized controlled trials focusing on daily supplementation ranging from 300–1,000 mg. Studies measuring stress reduction, cortisol output, mood, and sleep quality were prioritized. Documented side effects, including their frequency and severity, were compared across studies. Attention was given to liver toxicity reports and hormone interaction risks.
Data Collection
Research was drawn from clinical trials using KSM‑66 and Shoden extracts with withanolide content typically ranging from 2.5% to 5%. Most studies employed daily doses of 300–600 mg, split into morning and evening servings. Duration ranged from 8 to 12 weeks. Side effects were documented through participant reports and post-trial health evaluations.
Researchers’ Summary of Findings
Impact on Health
Ashwagandha supplementation consistently lowered cortisol levels and improved resilience against stress. Participants reported better sleep patterns, improved mood, and reduced anxiety scores. In some studies, mild boosts in testosterone and thyroid hormones were noted, contributing to improved vitality.
Health Implications
While generally safe, ashwagandha may cause gastrointestinal discomfort, headaches, or drowsiness in some individuals. Rare but serious cases of liver toxicity have been linked to high doses or preexisting liver conditions. Hormonal effects suggest caution for individuals with thyroid disorders or hormone-sensitive conditions. Consultation with a healthcare provider is advised, especially for those taking medication or managing chronic conditions.
Sustainability
Ashwagandha grows well in arid, low-water environments, supporting sustainable agriculture. Branded extracts such as KSM‑66 are produced with environmentally responsible techniques that retain withanolide content and promote long-term ecological balance. This makes ashwagandha a reliable and ethical choice for ongoing wellness routines.
DOI
10.1016/j.ctim.2024.102189
