Ashwagandha - naturally reduce stress and increase performance?

What is ashwagandha? Origin and meaning of the adaptogen

Ashwagandha(Withania somnifera) - also known as sleeping berry or Indian ginseng - is a medicinal plant used in Ayurvedic medicine. The somewhat exotic name "ashwagandha" comes from Sanskrit and means "smell of the horse", which alludes to the earthy smell of the fresh root and symbolizes the strengthening effect (horse power) attributed to it. Botanically, ashwagandha belongs to the nightshade family. The root, which is dried and processed into powder or extract, is mainly used medicinally.

In Ayurveda, ashwagandha is one of the most important adaptogens. Adaptogens are plant substances that are said to help the body adapt better to stress and restore balance (homeostasis) [1]. They are said to be able to both calm and invigorate - depending on what the body needs. Ashwagandha has been used in India for over 3000 years to treat a wide range of ailments: stress, anxiety, sleep disorders and low energy. Due to its wide range of effects and good tolerability, ashwagandha has gained enormous popularity worldwide in recent years. Whether as a natural sedative, mood enhancer or as a booster for sport and concentration - the applications are many and varied.

But does science live up to the promise of tradition? In the following, we take a look at the effects of ashwagandha that have been substantiated by studies. First things first: many of the positive effects have been confirmed in modern studies, particularly in relation to stress reduction and anxiety relief [2]. However, it should not be forgotten that ashwagandha is not a miracle cure - as a dietary supplement, it is subject to strict health claims regulations. This means that there are only officially recognized health claims for a few nutrients (e.g. vitamin C contributes to the normal function of the immune system). For ashwagandha itself, there are no EFSA-approved health claims to date. We will therefore keep a critical eye on each benefit described and, if necessary, point out that further research is needed.

Proven effects: What does the science say?

The effects of ashwagandha have been investigated in a number of studies in recent years - from animal experiments to clinical studies and meta-analyses. Here are the most important scientifically proven effects:

• Reducing stress and cortisol: The best-known use of ashwagandha is to reduce stress. In a double-blind study with chronically stressed test subjects, taking an ashwagandha root extract (600 mg daily) for 60 days led to significantly fewer stress symptoms and a significantly lower cortisol level compared to the placebo group [2]. The participants reported less anxiety, improved mood and general well-being. A meta-analysis of several studies confirms this stress-relieving effect: ashwagandha has been shown to reduce the perception of stress and the release of cortisol compared to placebo [3]. The adaptogen effect - i.e. the ability to make the body more resistant to stress - therefore appears to be real. However, it is important to note that the EFSA has not yet approved a health claim for this. We therefore formulate cautiously: According to studies, ashwagandha can alleviate stress reactions (the links between ashwagandha and the reduction of stress reactions have not yet been confirmed by the EFSA; further studies are required).
• Reduce anxiety and inner restlessness: Closely associated with stress are anxiety. Ashwagandha also shows promising effects here. In a placebo-controlled study of people with anxiety disorders, a 6-week ashwagandha treatment (250 mg daily) reduced anxiety significantly more than placebo [4]. Another study compared naturopathic therapy with ashwagandha against standard psychotherapy in anxiety patients. After 8 weeks, the ashwagandha group was significantly less anxious than the comparison group [5]. The calming effect is probably due to various mechanisms: Ashwagandha influences GABAergic pathways in the brain (GABA is a calming neurotransmitter) and lowers stress hormones, which together have an anxiolytic effect. Consumers often report a noticeable inner calm after one to two weeks of use. Nevertheless, ashwagandha does not replace professional treatment for severe anxiety disorders - but it can be considered as an accompanying, natural measure (in consultation with a doctor). The anxiolytic effect has also not yet been officially confirmed; it is considered a possible benefit according to current studies. The links between ashwagandha and the reduction of anxiety have not yet been confirmed by the EFSA; further studies are required.
• Improve sleep quality: Traditionally, ashwagandha is also used as a sleep aid - as the name "sleep berry" suggests. Modern research supports this use: A systematic review from 2021 analyzed five clinical studies on ashwagandha and sleep and found that the herb can both shorten the time it takes to fall asleep and improve sleep duration and quality [6]. In a randomized study of patients suffering from insomnia, 300 mg ashwagandha extract twice daily for 10 weeks objectively improved sleep parameters and subjectively improved sleep perception compared to placebo [7]. The participants fell asleep faster and felt more rested in the morning. Mechanistically, ashwagandha could achieve these effects through its calming effect on the nervous system and the reduction of stress hormones. Important: Serious sleep disorders should always be investigated by a doctor. Ashwagandha can provide mild, natural support, but is no substitute for sleep medicine. And: The links between ashwagandha and an improvement in sleep quality have not yet been confirmed by the EFSA; further studies are required.
• Strength and muscle building: Beyond the mental effects, studies show that ashwagandha can also have a physical performance-enhancing effect. One notable example: In an 8-week study of young men who performed strength training, the daily ashwagandha group (2×300 mg) achieved significantly greater gains in muscle strength and muscle mass than the placebo group [8]. Specifically, the ashwagandha subjects were able to increase their bench press, for example, by an average of 20 kg more than the placebo subjects [8]. They also recovered more quickly, as indicated by lower creatine kinase levels (marker for muscle damage) [8]. Interestingly, testosterone levels also increased significantly more in ashwagandha users than placebo - an increase of around 96 ng/dL vs. only 18 ng/dL in 8 weeks [9]. These results suggest that ashwagandha may support the effects of training, presumably by reducing stress and inflammation and promoting anabolic processes. Recreational athletes also often report a noticeable "feeling of higher performance". Nevertheless, ashwagandha is not a substitute for hard training and sufficient protein intake, but at most a supporting factor. In addition, dietary supplements are not doping - ashwagandha is not on the doping list and is considered a natural aid, but without any official promise of performance. The links between ashwagandha and an increase in physical performance have not yet been confirmed by the EFSA; further studies are required.
• Cognitive function and concentration: Ashwagandha is sometimes referred to as a "brain tonic". A pilot study on 50 adults with mild cognitive impairment showed that 8 weeks of ashwagandha intake (2×300 mg daily) significantly improved memory and attention compared to placebo [10]. Various memory tasks (e.g. logical recall, visual memory tasks) were tested, and the ashwagandha group performed significantly better in almost all tests [10]. Executive functions (e.g. problem solving, multitasking) also showed improvements. This is in line with traditional knowledge, according to which ashwagandha is said to strengthen the "ojas" (life force) and dispel mental exhaustion. For students or people with high mental stress, ashwagandha could therefore be worth a try to promote mental clarity. But beware of exaggeration: it won't turn anyone into an Einstein overnight. The effects observed are moderate and unfold over weeks. However, as a support for concentration and memory - especially under stress - ashwagandha offers potential (the links between ashwagandha and improved cognitive function have not yet been confirmed by the EFSA; further studies required [11]).
• Male fertility and hormonal balance: Ashwagandha is traditionally regarded as an aphrodisiac and a means of increasing virility. In fact, studies have shown that ashwagandha can improve sperm quality in infertile men. In a study of 75 infertile men, a daily dose of 5 g ashwagandha powder over 3 months led to a significant increase in sperm count and motility [12]. In addition, markers for oxidative stress in the ejaculate decreased, indicating a protective effect. Hormonally, ashwagandha caused an increase in testosterone and a normalization of LH and FSH hormones, which are important for sperm formation. A systematic review from 2018 concluded that Withania somnifera can significantly contribute to the improvement of male fertility parameters [13]. This shows that ashwagandha could be an option in the field of natural fertility support. Of course, it does not replace reproductive medical measures, but it can be used in parallel (after consultation with a doctor). There are also initial indications that ashwagandha can balance hormone levels in women - for example in supporting the thyroid gland in mild cases of hypothyroidism [14]. Overall, the data suggests that ashwagandha has a regulating influence on the endocrine system by lowering stress hormones and influencing sex hormones towards the normal range. The links between ashwagandha and improved fertility have not yet been confirmed by EFSA; further studies are required.

In summary, studies show an impressive spectrum of effects of ashwagandha: stress reduction, anxiety relief, improvement of sleep, physical performance, cognitive functions and even fertility. So it's no wonder that ashwagandha appears as a key ingredient in many dietary supplements and so-called "nootropics" (brain boosters). Nevertheless, it is important to put all these findings into perspective: the studies were often carried out on comparatively small collectives and over limited periods of time. Larger long-term studies are still pending. In addition, every body reacts differently - not everyone will feel all these effects in the same way. In any case, ashwagandha offers a natural option with broad potential and low risk.

Dosage and intake: How to use ashwagandha correctly

Typical dosages: In studies, dosages between 300 and 600 mg of ashwagandha extract per day have been shown to be particularly effective. This often corresponds to 300 mg twice a day (morning and evening). Many commercially available capsules contain around 300-500 mg of extract with a certain withanolide content (withanolides are the main active ingredients). For example, a highly concentrated KSM-66® ashwagandha extract contains ~5% withanolides. Two capsules of 300 mg each then roughly cover the amount used in clinical studies. For general stress management, 250-300 mg daily is often sufficient, while 500-600 mg is often recommended for improving athletic performance or sleep problems.

It is important to start slowly: start with 1 capsule (300 mg) a day, for example, to test tolerance. After a few days, you can increase to the recommended dose. As Ashwagandha develops its effect gently and over time, it makes sense to take it regularly over several weeks. Acutely (e.g. situationally against stress) it tends to have less effect - it is not a classic sedative that sedates immediately, but rather regulates in the long term.

Time of intake: There are different approaches here. Many people take ashwagandha in the evening, especially if they have problems sleeping, as it can have a relaxing effect. In fact, studies have shown better sleep values when taken in the evening. Others split the dose: in the morning (to be more stress-resistant during the day) and in the evening (for a good night's sleep). As ashwagandha on an empty stomach can be a bit stomach-churning for some, some prefer to take it after a meal. Basically, you can try out whether you tolerate it better - in the morning, in the evening or divided up. One advantage of splitting it up could be to maintain a more constant level.

Combination with other substances: Ashwagandha combines well with other adaptogens. Mixtures with Rhodiola rosea (rose root) or Panax ginseng are popular in order to cover both calming and stimulating adaptogens. Ashwagandha is also often found in so-called "stress relief" supplements together with magnesium and B vitamins, for example, which support nerve function. Those who use ashwagandha primarily to aid sleep sometimes combine it with melatonin or valerian. It is important to note that combinations can have a synergistic effect, but can also slightly increase the risk of side effects. It is advisable to test ashwagandha alone first before mixing it wildly.

Herbal quality: Go for a high-quality ashwagandha extract with a standardized withanolide content. This is the only way to know how much active ingredient you are actually getting. Organic quality is an advantage, as this rules out pesticide residues. The root should be gently extracted (ideally water- or milk-based, as per traditional Ayurveda practice) in order to obtain a broad spectrum of active ingredients. The popular KSM-66®, for example, is a full-spectrum extract that has been extracted in milk and is therefore considered to be very holistic. However, other extracts (Sensoril®, Shoden® etc.) have also been the subject of good studies. The label "Withania somnifera Root Extract XY % Withanolides" is important. Pure powder (churna) of the root is less concentrated - the dosage would have to be significantly higher (several grams), which makes it impractical. This is why extracts are usually preferred.

Comparison with other adaptogens: What makes ashwagandha special?

There are some well-known plants in the realm of adaptogens: Rhodiola Rosea (rose root), Panax ginseng, Eleuthero (Siberian ginseng), holy basil (tulsi) and others. How does ashwagandha compare?

• Stress resistance: Many adaptogens are effective here. Rhodiola, for example, tends to have a short-term stimulating and stress-reducing effect - ideal for acute mental fatigue. Ashwagandha has a more balancing and dampening effect, especially in cases of chronic stress. Both lower stress markers, but ashwagandha scores with additional effects (e.g. sleep improvement), while rhodiola has a more acute performance-enhancing and mood-enhancing effect.
• Physical performance: Ginseng and rhodiola are often taken for endurance and performance. However, studies show that ashwagandha can certainly keep up here, especially in terms of strength gains [8][9]. Ginseng has a more stimulating effect (some feel an energy kick, but also potentially restlessness), ashwagandha is more subtle - it brings energy, but without nervousness. For athletes who are also looking for recovery, ashwagandha can be ideal, while rhodiola tends to provide an acute kick before training.
• Anxiety and sleep: Ashwagandha clearly stands out here. Other adaptogens such as ginseng can even have a stimulating effect at high doses and therefore do not directly help with sleep. Tulsi (holy basil) also has an anxiolytic effect and can be supplemented, but ashwagandha has the most robust data on anxiety reduction and sleep quality [2][6]. Many users report that ashwagandha gives them a calm mood, which is less often emphasized with other adaptogens.
• Hormonal effect: A unique feature of ashwagandha is its proven effect on testosterone and fertility in men [8][12]. No other adaptogen has such clear results here. So if you have this aspect in mind, you are more likely to use ashwagandha. Although ginseng is also traditionally used as an aphrodisiac, it has not shown such effects on testosterone.
• Tolerance: Ashwagandha is generally very well tolerated, many adaptogens are, but ginseng, for example, can lead to high blood pressure or insomnia in some people if the dose is too high. Rhodiola can initially cause nausea. Ashwagandha has shown comparatively few acute side effects in studies [3][5]. It is therefore often recommended as a starter adaptogen.

Of course, adaptogens can also be combined to cover a broader spectrum of effects. Ashwagandha and rhodiola, for example, complement each other well: rhodiola in the morning for energy, ashwagandha in the evening for calm. It is important to listen to your own body. Every adaptogen has its nuances - ashwagandha can be described as the "gentle balancer" that brings both body and mind into balance without being overpowering. This versatility is what makes it so special.

Experiences and user reports

Most user experiences with ashwagandha are positive. Many report that they feel much more relaxed and stress-resistant after taking it for a few days or weeks. Users often mention an improvement in sleep: "I sleep through the night and wake up more rested" is a typical response. People who are prone to feelings of anxiety or brooding describe that a regular dose of ashwagandha has helped them to become calmer inside and no longer let "every little stressor" get to them so closely.

Athletes describe that they feel less muscle soreness when taking ashwagandha and are more focused and powerful during workouts - which fits in with the studies that found a boost in strength and regeneration. Reports from the group of so-called "biohackers" are also interesting: here, ashwagandha is often used in combination with other nootropics (mental performance enhancers) to harmonize concentration and serenity. For example, in stressful office jobs or when studying for exams, some people swear by the combination of caffeine (for alertness) and ashwagandha (for inner calm despite pressure).

Of course, there are also less enthusiastic voices: Some users notice no effect at all - which does happen, as everyone reacts differently. Some only notice subtle changes after 4-6 weeks and may have expected faster results. In rare cases, side effects are reported (see next section). For some people, these include vivid dreams or even morning fatigue, especially if the dose is too high. Overall, however, the positive experience reports clearly predominate. As with all supplements, it is important to have realistic expectations: Ashwagandha shows its effects subtly and gradually, not abruptly. According to many users, those who take it continuously and pay attention to quality will feel a "stronger mental cushion" and more energy after a few weeks.

Side effects and safety

Although ashwagandha is considered a natural herbal remedy, it can - like everything - have side effects. Overall, however, the side effect profile is mild. In clinical studies, hardly any serious adverse effects were found; ashwagandha was consistently considered to be well tolerated [3][5]. Nevertheless, here are the most important points:

• Gastrointestinal discomfort: The most common side effect of high doses is digestive problems such as stomach upset, diarrhea or nausea. This occurs in a minority of users, often when taken on an empty stomach. Remedy: take with food or reduce the dose.
• Drowsiness: Some report increased tiredness or drowsiness during the day, especially at the beginning. Ashwagandha has an anxiolytic (anxiety-relieving) and slightly sedative effect, which in rare cases can be perceived as a "feeling of sluggishness" during the day. In this case, it helps to take it in the evening.
• Low blood pressure: As ashwagandha has a stress-reducing effect, it can theoretically lower blood pressure slightly. People who are already prone to low blood pressure or who take blood pressure-lowering medication should be careful - dizziness or weakness could occur.
• Allergic reactions: Very rare, but for the sake of completeness: in individual cases an allergy to ashwagandha could occur (symptoms: skin rash, itching, breathing difficulties). In this case, discontinue use immediately and seek medical help.
• Thyroid: There are indications that ashwagandha can stimulate thyroid hormone production. In a study of patients with subclinical hypothyroidism, ashwagandha normalized thyroid levels (TSH decreased) [14]. This could be problematic for people with hyperthyroidism - they should avoid ashwagandha so as not to provoke thyrotoxic effects. Thyroid patients should discuss the intake with their doctor.

Pregnancy and breastfeeding: Particular caution is required here. Although ashwagandha is sometimes recommended in Ayurvedic literature to strengthen pregnant women, Western doctors advise against it. There is simply a lack of sufficient safety data. In high doses, ashwagandha could possibly have a labor-inducing effect. Pregnant women should therefore avoid it to be on the safe side. Caution is also advised when breastfeeding, as it is not clear whether and in what quantities active ingredients pass into breast milk.

Interactions: Ashwagandha can increase the effect of tranquillizers or sleeping pills - so anyone taking benzodiazepines or other sedatives, for example, should be careful to avoid excessive sedation. It could also affect thyroid therapy (see above). As ashwagandha can have a blood sugar-lowering effect, care should be taken with diabetes medication to avoid the risk of hypoglycemia. Overall, however, no serious interactions are known; nevertheless, if you take medication regularly, ask your doctor.

In conclusion, ashwagandha is a very safe herbal preparation. Most people tolerate it well. To be on the safe side, you can start with small doses and increase them slowly. If you stick to the recommended amounts (up to approx. 600 mg extract/day) and follow the above instructions, the risk of side effects is extremely low. Nevertheless, as always, if unusual symptoms occur, you should stop taking it and seek medical advice if necessary.

Conclusion: Ashwagandha as a natural all-rounder for more balance

Ashwagandha has developed from a mysterious Ayurvedic herb into one of the most popular dietary supplements worldwide - and rightly so. Modern science confirms many traditional applications: The adaptogen helps to cope better with stress, promotes peaceful sleep, can alleviate anxiety and even improve physical performance parameters. This broad effectiveness coupled with good tolerability makes ashwagandha unique among medicinal plants.

Nevertheless, we should not attribute a magical healing promise to ashwagandha. It is a very useful tool in the field of natural health, but not a substitute for a healthy lifestyle or professional medical help when needed. Those suffering from massive stress should also work on lifestyle changes (work-life balance, relaxation techniques) - ashwagandha can be supportive, but the causes of stress and anxiety often need to be addressed more deeply.

However, for someone who wants to replenish their "stress reserves", improve their sleep quality or generally bring more balance into their life, ashwagandha offers a wonderful option from the natural pharmacy. The quality of the product and the correct intake are important. Once you have found this for yourself, you can look forward to gentle but noticeable improvements in your well-being - at least that is what many users report and what numerous studies suggest. We can look forward to seeing what further findings research into ashwagandha will produce in the coming years. We can already say that the "smell of the horse" root has a firm place in modern (and traditional) herbal medicine as a real all-rounder for body and mind.

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