A Beginner's Guide to Ashwagandha as a Natural Nootropic

Ashwagandha's story bridges ancient lore and modern scientific research. While myths might suggest that the Greek god Apollo discovered its healing properties, the historical roots of Ashwagandha (Withania somnifera) are far more entrenched in ancient traditions.

For over three millennia, Ashwagandha has been a cornerstone of Ayurvedic medicine. The ancient Ayurvedic text Charaka Samhita, written by the sage Charaka, extols the virtues of Ashwagandha, highlighting its extensive use in treating a variety of ailments ranging from skin and respiratory conditions to stress, fatigue, and mental health issues​​.

In Ayurveda, Ashwagandha is revered as a "Rasayana," or rejuvenator, praised for its ability to enhance physical strength, improve focus, and boost energy levels. Its Sanskrit name, meaning "smell of the horse," symbolizes the strength and vitality it imparts​​.

In the 21st century, Ashwagandha has garnered global recognition, propelled by research such as that conducted by Dr. Sunil Kaul at Japan's National Institute of Advanced Industrial Science and Technology (AIST). His work has significantly advanced our understanding of Ashwagandha's molecular benefits, particularly its adaptogenic qualities that enhance stress resilience and overall stamina​​.

This shift towards natural supplements over synthetic ones reflects a broader trend in holistic health. As an adaptogen, Ashwagandha helps the body manage stress more effectively, normalizing physiological functions and fostering overall well-being. This ancient herb continues to be integral to both traditional and modern health practices, exemplifying the timeless relevance of natural remedies in promoting sustainable health solutions​​.

  

Contents

• What is Ashwagandha?
• Ashwagandha as a Nootropic
• Scientific Evidence on Ashwagandha's Benefits
• Health Benefits Beyond Cognition
• How to Use Ashwagandha
• Safety and Side Effects

 

A Beginner's Guide to Ashwagandha as a Natural Nootropic

  

 

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera and commonly referred to as Indian Ginseng or Indian Winter Cherry, is a revered plant in Ayurveda, the traditional system of medicine in India. This herb has been esteemed for over 3,000 years for its remarkable medicinal properties and is often utilized as a Rasayana, an Ayurvedic term denoting an herbal preparation that promotes a youthful state of physical and mental health and expands happiness​​​​.

As a Sattvic Kapha Rasayana herb, Ashwagandha is celebrated for its adaptogenic and anti-stress properties. Adaptogens are herbs that help the body resist stressors of all kinds, whether physical, chemical, or biological.

Ashwagandha's adaptogenic qualities make it a staple for promoting longevity and vitality, benefiting individuals from childhood through old age​​​​. This herb is commonly available as a churna—a finely sieved powder that can be mixed with water, ghee (clarified butter), or honey​​.

The biological potency of Ashwagandha (Withania somnifera) is primarily attributed to its rich and diverse chemical composition.

This includes various classes of compounds such as alkaloids, steroidal lactones, and saponins. The specific alkaloids found in Ashwagandha include isopelletierine, anaferine, cuscohygrine, and anahygrine. Steroidal lactones in Ashwagandha, known as withanolides and withaferins, are particularly significant for their wide range of therapeutic effects​​.

Chemical Composition

Among the various bioactive constituents, sitoindosides and acylsterylglucosides have been identified as key anti-stress agents. Sitoindosides VII to X and Withaferin-A are noteworthy for their significant anti-stress activity, which has been demonstrated in various experimental models​​.

These compounds not only contribute to the herb's adaptogenic properties but also enhance its overall therapeutic potential.

Furthermore, the immunomodulatory actions of Ashwagandha are supported by its chemical constituents. Studies have shown that the herb's components, such as sitoindosides IX and X, possess immunomodulatory and central nervous system effects. These compounds help in modulating the body's immune response, thereby improving overall health and resilience against diseases​​​​.

Historical Context and Traditional Uses

Ayurveda has chronicled the use of Ashwagandha (Withania somnifera) for over 6,000 years, dating back to 6000 BC. This revered herb is classified as a Rasayana in Ayurvedic texts, which denotes an herbal preparation that promotes a youthful state of physical and mental health and expands happiness​​​​.

The roots of Ashwagandha are highly esteemed in Ayurveda for their tonic, aphrodisiac, and rejuvenative effects. Traditionally, the herb has been utilized to enhance vigor, increase longevity, and maintain a healthy balance of physical and mental capacities.

This enduring legacy is supported by numerous references in ancient Ayurvedic scriptures, such as the Charaka Samhita, which documents its widespread use and benefits​​​​.

Ashwagandha's adaptogenic qualities are particularly valued in Ayurveda. Adaptogens are known for their ability to help the body manage stress, thereby promoting overall health and resilience. This herb's classification as a "Sattvic Kapha Rasayana" underscores its importance in the Ayurvedic pharmacopeia for harmonizing the body's constitution and enhancing its ability to adapt to stressors​​​​.

In Ayurveda, a "Sattvic" herb is considered pure and beneficial for maintaining a balanced mind and body, while "Kapha" refers to one of the three doshas (body constitutions) responsible for stability and strength.

 

 

Ashwagandha as a Nootropic

Understanding Nootropics

Nootropics, or cognitive enhancers, are substances that can improve brain performance in areas such as memory, creativity, motivation, and attention.

They work by various mechanisms, such as altering the supply of neurochemicals in the brain, promoting brain cell health, or stimulating nerve growth.

While synthetic nootropics have been developed for medical and cognitive enhancement purposes, natural nootropics derived from plants like Ashwagandha offer a holistic approach to improving cognitive function and managing stress.

Anti-stress and Anxiety

A landmark study by Chandrasekhar et al. (2012) conducted a prospective, randomized double-blind, placebo-controlled trial to assess the effects of Ashwagandha on stress and anxiety.

The study involved 64 adults with chronic stress, who were divided into two groups: one receiving 300 mg of high-concentration full-spectrum Ashwagandha root extract twice daily, and the other receiving a placebo. Over the course of 60 days, the Ashwagandha group exhibited a significant reduction in stress and anxiety levels, as measured by the Perceived Stress Scale (PSS) and the Depression Anxiety Stress Scale (DASS).

Specifically, there was a 44% reduction in PSS scores in the Ashwagandha group compared to a mere 5.5% reduction in the placebo group (P<0.0001)​​.

Additionally, the study noted a substantial decrease in serum cortisol levels, a biomarker of stress, in participants taking Ashwagandha. The cortisol levels in the Ashwagandha group dropped by 27.9%, while the placebo group saw a negligible change of only 7.9% (P=0.0006). This reduction in cortisol levels underscores Ashwagandha's role in modulating the body's stress response.

The stress-relieving properties of Ashwagandha are primarily attributed to its active compounds, withanolides. These bioactive molecules exert anxiolytic effects by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in the body's response to stress.

By regulating cortisol production and reducing oxidative stress, Ashwagandha helps restore balance to the HPA axis, thereby mitigating the physiological impacts of chronic stress.

Memory and Cognition

Cognitive decline is a common concern associated with aging. Ashwagandha (Withania somnifera), a revered herb in traditional Ayurvedic medicine, is renowned for its potential to enhance memory and cognitive function.

A pilot study by Choudhary et al. (2017) aimed to evaluate the efficacy and safety of Ashwagandha in improving memory and cognitive functions in adults with mild cognitive impairment (MCI). This prospective, randomized, double-blind, placebo-controlled trial included 50 adults with MCI who were treated with either Ashwagandha root extract (300 mg twice daily) or a placebo for eight weeks.

After eight weeks, the Ashwagandha group exhibited significant improvements in memory and cognitive functions compared to the placebo group.

Notable improvements were observed in immediate and general memory, with significant gains in Wechsler Memory Scale III subtest scores for logical memory I (p = 0.007), verbal paired associates I (p = 0.042), faces I (p = 0.020), family pictures I (p = 0.006), logical memory II (p = 0.006), verbal paired associates II (p = 0.031), faces II (p = 0.014), and family pictures II (p = 0.006). Enhanced executive function was demonstrated through better performance on the Eriksen Flanker task (p = 0.002) and Wisconsin Card Sort test (p = 0.014).

Additionally, improvements in sustained attention and information processing speed were reflected in higher scores on the Trail-Making test part A (p = 0.006) and Mackworth Clock test (p = 0.009). These findings suggest that Ashwagandha is effective in enhancing memory, executive function, attention, and information processing speed in individuals with mild cognitive impairment.

Stress Relief

Ashwagandha (Withania somnifera) is well-regarded for its adaptogenic properties, which help the body resist stressors of various kinds. A randomized, double-blind, placebo-controlled study conducted by Majeed et al. (2023) evaluated the effects of a standardized Ashwagandha root extract (500 mg/day, containing 2.5% withanolides) on stress and anxiety in 54 healthy adults. Over a period of 60 days, participants who took Ashwagandha experienced significant improvements in their perceived stress (PSS) and anxiety (GAD-7) scores compared to those in the placebo group.

Specifically, the PSS scores decreased by 9.74 points in the Ashwagandha group, while the placebo group saw a minimal reduction of 0.04 points. Similarly, GAD-7 scores in the Ashwagandha group decreased by 5.13 points compared to 0.86 points in the placebo group. Additionally, the study noted a 64% reduction in morning cortisol levels in the Ashwagandha group, indicating a significant alleviation of stress.

These findings underscore Ashwagandha's potential as a natural remedy for managing stress and anxiety, enhancing overall quality of life through its adaptogenic effects​.

Another randomized, double-blind, placebo-controlled study conducted by Lopresti et al. (2019) investigated the stress-relieving effects of a standardized Ashwagandha extract (Shoden) on 60 adults with self-reported high stress.

Participants received 240 mg of Ashwagandha or a placebo daily for 60 days. The study utilized the Hamilton Anxiety Rating Scale (HAM-A) and the Depression, Anxiety, and Stress Scale -21 (DASS-21) to measure outcomes. Results indicated that Ashwagandha significantly reduced anxiety and stress, with HAM-A scores decreasing by 41% compared to 24% in the placebo group (P =.040). Additionally, morning cortisol levels were reduced by 23% in the Ashwagandha group versus a 0.5% increase in the placebo group (P <.001). Dehydroepiandrosterone-sulphate (DHEA-S) levels also saw an 8% reduction in the Ashwagandha group, compared to a 2.5% increase in the placebo group (P =.004).

These findings suggest that Ashwagandha effectively mitigates stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis, demonstrating its potential as a natural remedy for stress and anxiety management.

A recent 12-week, randomized, double-blind, placebo-controlled trial by Smith et al. (2023) assessed the efficacy of a novel standardized Ashwagandha root extract (Witholytin®) in reducing stress and fatigue in overweight or mildly obese adults aged 40-75 years.

Participants received 200 mg of Ashwagandha or a placebo twice daily. The study utilized the Perceived Stress Scale (PSS) and Chalder Fatigue Scale (CFS) to measure outcomes. While the reduction in PSS scores was not significantly different between the Ashwagandha and placebo groups (p = 0.867), the Ashwagandha group showed a significant reduction in fatigue symptoms compared to the placebo group (p = 0.016).

Additionally, heart rate variability (HRV), an indicator of autonomic nervous system function, significantly increased in the Ashwagandha group (p = 0.003). In men, Ashwagandha supplementation led to a significant increase in free testosterone (FT) (p = 0.048) and luteinizing hormone (LH) (p = 0.002) levels.

These results suggest that Ashwagandha may offer substantial benefits in reducing fatigue and improving HRV, potentially through its effects on the endocrine system and autonomic nervous system.

 

 

Scientific Evidence on Ashwagandha's Benefits

Anti-Inflammatory

Ashwagandha (Withania somnifera) has demonstrated significant anti-inflammatory properties in various studies.

A comprehensive study by KrishnaRaju et al. (2023) evaluated the anti-inflammatory activity of Ashwagandha's sustained-release formulation (AshwaSR) through in vitro and in vivo methods.

In the in vitro study, AshwaSR inhibited the production of pro-inflammatory cytokines TNF-α and IL-1β in lipopolysaccharide (LPS)-induced THP-1 human monocytes, with a 50% inhibition concentration (IC50) of 8.98±0.03 µg/mL for TNF-α. Additionally, AshwaSR showed dose-dependent inhibition of superoxide production in phorbol 12-myristate 13-acetate (PMA)-induced HL-60 human monocytic cells.

The in vivo study involved Sprague Dawley rats exposed to chronic unpredictable stress (CUS) to induce comorbid anxiety and depression. AshwaSR treatment significantly improved behavioral outcomes in various tests. In the Elevated Plus Maze (EPM) test, AshwaSR-treated rats showed reduced anxiety-like behavior, with a significant reduction in entries and time spent in the open arms compared to the CUS group.

The Morris Water Maze (MWM) test also revealed cognitive benefits, with AshwaSR-treated rats displaying decreased target latency and distance traveled, indicating improved spatial memory and learning.

Muscle Strength and Recovery

Ashwagandha, also known as Withania somnifera, has shown potential in boosting muscle strength and recovery, according to a study by Wankhede et al. (2015).

This study was an 8-week clinical trial involving 57 healthy men aged 18-50, who were split into two groups. One group took 300 mg of Ashwagandha root extract twice a day, while the other group took a placebo (a starch pill). Both groups participated in a resistance training program, and their progress was measured at the start and end of the study.

The results were impressive. The Ashwagandha group saw a significant increase in muscle strength compared to the placebo group. For example, their bench press strength improved by an average of 46 kg, while the placebo group only saw a 26.4 kg improvement. Similarly, leg extension strength increased by 14.5 kg in the Ashwagandha group, compared to 9.8 kg in the placebo group.

Muscle size also increased more in the Ashwagandha group. The cross-sectional area of their arm muscles grew by 8.6 cm², compared to 5.3 cm² in the placebo group. Their chest circumference increased by 3.3 cm, while the placebo group's chest grew by only 1.4 cm.

Moreover, Ashwagandha helped reduce muscle damage from exercise, as shown by more stable serum creatine kinase levels. It also increased serum testosterone levels significantly (by 96.2 ng/dL in the Ashwagandha group vs. 18.0 ng/dL in the placebo group) and reduced body fat percentage more effectively (3.5% reduction in the Ashwagandha group vs. 1.5% in the placebo group).

Anti-Anxiety and Anti-Depression

Ashwagandha (Withania somnifera) has shown promising anti-anxiety and antidepressant effects in several clinical studies. A 2021 systematic review identified seven studies investigating Ashwagandha's impact on stress and anxiety.

These studies involved 491 adults from India who either reported high levels of stress and anxiety or were diagnosed with an anxiety disorder. Participants were randomized to take Ashwagandha or a placebo for 6 to 8 weeks. The Ashwagandha doses ranged from 240 to 1,250 mg/day of extract or 12,000 mg/day of whole root granules. The results consistently indicated that Ashwagandha significantly reduced stress and anxiety levels, sleeplessness, and fatigue, and lowered serum cortisol levels compared to the placebo. Benefits were more pronounced with doses of 500 to 600 mg/day​.

Further studies corroborate these findings. For instance, a clinical trial in Florida with 60 participants (mean age 34) experiencing perceived stress showed that both 225 mg/day and 400 mg/day doses of Ashwagandha extract (NooGandha) led to significant improvements in stress, anxiety, depression, and food cravings compared to placebo.

Additionally, participants taking the 225 mg dose had lower saliva cortisol levels​. Another trial in India involving 130 healthy adults (ages 20-55) found that a sustained-release Ashwagandha root extract (Prolanza) taken daily for 90 days resulted in improved stress levels, sleep quality, and psychological well-being, with reduced serum cortisol levels compared to placebo​.

Similarly, a double-blind study at the University of Colorado involving 60 students reported increased well-being, calmness, energy levels, mental clarity, and sleep quality among those taking Ashwagandha extract compared to placebo​.

 

 

Health Benefits Beyond Cognition

Improvement in Sleep Quality

Ashwagandha has been demonstrated to improve sleep quality, as confirmed by a systematic review and meta-analysis conducted by Cheah et al. (2021).

The study aimed to determine the efficacy of Ashwagandha extract on sleep in adults by analyzing data from five randomized controlled trials involving 400 participants. The methods included a comprehensive search of multiple databases and independent extraction of data by two authors. The key results indicated that Ashwagandha extract significantly improved overall sleep quality with a standardized mean difference (SMD) of -0.59 (95% CI -0.75 to -0.42). Improvements were more pronounced in adults with insomnia, at treatment dosages of ≥600 mg/day, and treatment durations of ≥8 weeks.

Additionally, Ashwagandha enhanced mental alertness on rising (MD -0.28; 95% CI -0.45 to -0.11) and reduced anxiety levels (MD -2.19; 95% CI -3.39 to -1.00). These findings support the potential of Ashwagandha as a beneficial supplement for improving sleep quality and associated outcomes.

Enhancement of Testosterone Levels

Ashwagandha has been demonstrated to significantly enhance testosterone levels, offering potential benefits for overall health and vitality. A randomized, double-blind, placebo-controlled trial investigated the effects of 8 weeks of ashwagandha supplementation (300 mg twice daily) on serum testosterone levels in healthy young men engaged in resistance training.

The study found that participants in the ashwagandha group experienced a significant increase in testosterone levels by 96.2 ng/dL compared to the placebo group's 18.0 ng/dL, with the difference being statistically significant (p = 0.004). These findings suggest that ashwagandha can effectively boost testosterone levels, which is crucial for muscle strength, recovery, and general well-being (Lopresti et al., 2019)​.

Anti-diabetic Effects

Ashwagandha (Withania somnifera), also known as Indian ginseng, has been traditionally used for the management of diabetes mellitus (DM). A comprehensive systematic review and meta-analysis conducted by Durg et al. (2020) evaluated the efficacy, safety, and tolerability of Ashwagandha in managing DM across 6 in-vitro, 13 pre-clinical, and 5 clinical studies.

The meta-analysis revealed that Ashwagandha treatment significantly restored altered blood glucose levels with a mean difference of -196.27 mg/dL (95% CI [-220.96, -171.58]; p <.00001). It also improved glycosylated hemoglobin (HbA1c), insulin levels, lipid profiles, and oxidative stress markers without raising safety concerns.

Further well-designed randomized controlled trials with larger sample sizes and longer durations are warranted to confirm these findings and elucidate the molecular mechanisms of Ashwagandha's active principles in diabetes management (Durg et al., 2020)

Neuroprotective Effects

Ashwagandha (Withania somnifera) has demonstrated significant neuroprotective effects, particularly in the context of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

A study conducted on human nerve cells indicated that Ashwagandha neutralizes the toxic effects of β-amyloid, which is implicated in cognitive impairments during neurodegenerative conditions.

Additionally, animal studies have shown that oral administration of vitanon, an active ingredient from Ashwagandha root, leads to notable improvements in cognitive function by inhibiting amyloid β-42 and reducing pro-inflammatory cytokines such as TNF-α, IL-1β, and IL-6. Furthermore, withaferin A, another compound extracted from Ashwagandha, has been found to reduce β-amyloid aggregation and inhibit τ protein accumulation, both critical factors in Alzheimer’s pathology.

The neuroprotective properties were further supported by a study on rats with 6-hydroxydopamine-induced Parkinsonism, where Ashwagandha administration resulted in significant neuroprotection. These findings highlight Ashwagandha's potential as a therapeutic agent in managing and mitigating the progression of neurodegenerative diseases (Mikulska et al., 2023)

 

How to Use Ashwagandha

Ashwagandha, with its wide array of benefits, can be incorporated into your daily routine in various forms, including powders, capsules, and liquid extracts.

Understanding how to use Ashwagandha effectively can help maximize its cognitive and stress-relieving benefits.

Different Forms of Ashwagandha

• Powder: Ashwagandha root powder can be mixed into water, milk, or smoothies. It offers flexibility in dosage adjustments but may have a strong taste that some find unpleasant.
• Capsules: For those who prefer convenience and taste neutrality, capsules are ideal. They provide a pre-measured dose, ensuring consistency in consumption.
• Liquid Extracts: Liquid forms allow for easy incorporation into drinks and can be adjusted for dose more freely than capsules. They are quickly absorbed but may carry a distinct taste.

Choosing the right form depends on personal preferences regarding taste, convenience, and dosage control.

Recommended Dosages of Ashwagandha

The appropriate dosage of Ashwagandha can vary depending on the specific health benefits sought and the form in which it is consumed. Here are the general guidelines for recommended dosages based on current research:

• General Health and Wellness: For general health benefits, a daily dose ranging from 250 to 600 mg of Ashwagandha extract is considered effective. Clinical studies have shown positive effects on stress reduction, anxiety relief, and overall well-being within this dosage range​​​​.
• Stress and Anxiety: For reducing stress and anxiety, a higher concentration of Ashwagandha is often used. Studies have demonstrated that taking 300 mg of a high-concentration full-spectrum Ashwagandha root extract twice daily (totaling 600 mg per day) can significantly reduce stress and cortisol levels​​.
• Cognitive Enhancement and Memory: To enhance cognitive function and memory, a typical dosage is around 500 mg per day. Some studies have used up to 600 mg daily with positive results in improving memory and cognitive performance​​.
• Athletic Performance and Muscle Strength: For improving athletic performance and muscle strength, dosages can be higher. Research suggests that taking 600 mg of Ashwagandha extract per day can enhance muscle strength, recovery, and overall endurance​​.

It is generally advised not to exceed 1,250 mg per day to avoid potential side effects such as stomach upset, diarrhea, and vomiting​​. 

Timing and Combining with Other Supplements

Timing:

• Morning: Taking Ashwagandha in the morning can help manage stress and anxiety throughout the day. It may also boost energy levels and improve cognitive function.
• Evening: Consuming Ashwagandha in the evening can promote better sleep quality due to its calming effects and ability to lower cortisol levels. This is particularly useful for individuals experiencing stress-induced insomnia​​.

Combining with Other Nootropics:

• L-Theanine: Ashwagandha can be combined with L-Theanine for enhanced relaxation and stress reduction. L-Theanine, an amino acid found in tea, promotes relaxation without drowsiness, complementing Ashwagandha's adaptogenic properties.
• Rhodiola Rosea: This adaptogen pairs well with Ashwagandha to further enhance resilience to stress and improve mental performance. Both herbs work synergistically to boost mood and cognitive function.
• Bacopa Monnieri: Known for its cognitive-enhancing properties, Bacopa Monnieri can be combined with Ashwagandha to improve memory, focus, and mental clarity.
• Lion’s Mane Mushroom: This nootropic mushroom supports neurogenesis and cognitive function. When combined with Ashwagandha, it can provide a powerful boost to overall brain health and cognitive performance.

  

 

Safety and Side Effects

General Safety of Ashwagandha

Ashwagandha (Withania somnifera) has been extensively used in Ayurvedic medicine as a rejuvenator and adaptogen. Numerous studies have evaluated its safety profile, confirming that it is generally well-tolerated by most individuals. Clinical trials involving healthy volunteers have shown that consuming Ashwagandha root extract at doses of up to 600 mg per day does not lead to significant adverse effects. Hematological parameters, liver function tests, and thyroid hormone levels remained stable, and no serious adverse events were reported ​​.

Potential Side Effects and Contraindications

Although Ashwagandha is considered safe for most people, it can cause mild to moderate side effects in some individuals, particularly at higher doses (above 1,250 mg per day). Reported side effects include:

• Stomach upset
• Diarrhea
• Vomiting
• Drowsiness and dizziness

Individuals with hyperthyroidism should be cautious, as Ashwagandha can increase thyroid hormone levels. Pregnant and breastfeeding women are advised to avoid Ashwagandha due to insufficient safety data in these populations​​ .

Interactions with Medications and Specific Health Conditions

Ashwagandha may interact with certain medications, potentially enhancing their effects or leading to adverse reactions. Key interactions to be aware of include:

• Sedatives: Ashwagandha has calming effects and may enhance the sedative effects of medications like benzodiazepines and barbiturates.
• Thyroid medications: It can increase thyroid hormone levels, potentially leading to hyperthyroidism in those on thyroid hormone replacement therapy.
• Immunosuppressants: As an immune booster, Ashwagandha may counteract the effects of immunosuppressive drugs​​.

Individuals with autoimmune diseases, such as rheumatoid arthritis or lupus, should consult with their healthcare provider before taking Ashwagandha, as it can stimulate the immune system.

Importance of Consulting with a Healthcare Professional

Before incorporating Ashwagandha into your regimen, it is crucial to consult with a healthcare professional, especially if you have pre-existing health conditions or are taking other medications.

 

Conclusion

From its historical roots in Ayurvedic medicine to the contemporary research affirming its benefits, Ashwagandha stands out as a multifaceted supplement that offers more than just cognitive enhancement.

Ashwagandha's adaptogenic properties provide a natural avenue for stress management, enabling the body to maintain equilibrium amidst the challenges of modern living. Its ability to improve cognitive function, memory, and focus aligns with the growing interest in natural nootropics, offering a sustainable approach to enhancing mental acuity without the side effects often associated with synthetic alternatives.

Beyond cognition, Ashwagandha's anti-inflammatory, antioxidant, and neuroprotective effects contribute to overall health and well-being, affirming its status as a Rasayana or rejuvenator.

Its potential to enhance physical performance, endurance, and recovery further broadens its appeal, making it a valuable supplement for athletes and individuals seeking to optimize their physical health.

Are you considering joining the ranks of those who have experienced the cognitive benefits of nootropics? To learn more about how our Mood & Wellbeing Nootropic Supplement might fit into your lifestyle, visit us at nooroots.

 

Frequently Asked Questions

What is Ashwagandha?

Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine, known for its stress-relieving and cognitive-enhancing properties.

How does Ashwagandha work as a nootropic?

Ashwagandha helps improve cognitive function by reducing stress and anxiety, enhancing memory, and supporting brain health.

Can Ashwagandha improve memory?

Yes, studies indicate that Ashwagandha can enhance memory and cognitive performance by reducing stress and promoting neurogenesis.

Is Ashwagandha safe for daily use?

Ashwagandha is generally safe for daily use, but it's important to follow recommended dosages and consult with a healthcare provider.

What are the benefits of Ashwagandha for the brain?

Ashwagandha supports brain health by reducing stress, enhancing memory, and protecting against neurodegenerative diseases.

How much Ashwagandha should I take for cognitive benefits?

Typical dosages for cognitive benefits range from 300 to 500 mg per day of a standardized extract containing withanolides.

Are there any side effects of taking Ashwagandha?

Some people may experience mild side effects like digestive issues, drowsiness, or headaches. Severe side effects are rare.

Can Ashwagandha help with anxiety and depression?

Yes, Ashwagandha has been shown to reduce symptoms of anxiety and depression by lowering cortisol levels and balancing neurotransmitters.

What is the best way to take Ashwagandha for nootropic effects?

Ashwagandha is best taken in capsule or powder form with meals to enhance absorption and minimize potential digestive discomfort.

How long does it take to see the effects of Ashwagandha on cognitive function?

The cognitive benefits of Ashwagandha typically become noticeable after 4 to 8 weeks of consistent use.

 

Learn more about the vitamins, minerals and plant extracts we use to give your brain a daily boost

• Cacao
• Ginkgo Biloba
• Ashwagandha
• N-Acetyl L-Tyrosine
• Holy Basil
• L-Theanine
• Rhodiola Rosea
• Guarana Seed
• Piperine

 

References

• Chandrasekhar, K., Kapoor, J. and Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, [online] 34(3), pp.255–62. doi:https://doi.org/10.4103/0253-7176.106022.
• Dietary supplement fact sheets. (n.d.). https://ods.od.nih.gov/factsheets/list-all/#Ashwagandha
• Durg, S., Bavage, S., & Shivaram, S. B. (2020). Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta‐analysis of scientific evidence from experimental research to clinical application. PTR. Phytotherapy Research/Phytotherapy Research, 34(5), 1041–1059. https://doi.org/10.1002/ptr.6589
• ‌Majeed, M., Nagabhushanam, K. and Mundkur, L. (2023). A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study. Medicine, [online] 102(41), p.e35521. doi:https://doi.org/10.1097/MD.0000000000035521.
• Salve, J., Pate, S., Debnath, K. and Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, [online] 11(12). doi:https://doi.org/10.7759/cureus.6466.
• KrishnaRaju, A. V., Somepalli, V., Thanawala, S., & Shah, R. (2023). Efficacy and Anti-Inflammatory Activity of Ashwagandha Sustained-Release Formulation on Depression and Anxiety Induced by Chronic Unpredictable Stress: in vivo and in vitro Studies. Journal of Experimental Pharmacology, Volume 15, 291–305. https://doi.org/10.2147/jep.s407906
• Lopresti, A.L., Smith, S.J., Malvi, H. and Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, [online] 98(37), p.e17186. doi:https://doi.org/10.1097/MD.0000000000017186.
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