Malhotra, C. L., Mehta, V. L., Das, P. K., and Dhalla, N. S. Studies on Withania-ashwagandha, Kaul. V. The effect of total alkaloids (ashwagandholine) on the central nervous system. Indian J Physiol Pharmacol. 1965;9(3):127-136. View abstract. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12):e6466. View abstract. Unlike many other supplements and medications, ashwagandha’s benefits are not immediate. It can take days to weeks before you begin to notice its effects.

Separately, in a stress-related ashwagandha study, researchers found the herb increased testosterone levels in male but not female participants [13] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. . Another study testing ashwagandha’s effect on muscle strength in men also measured a significant increase in testosterone [14] Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. . 6. Sharpens Focus and M Ashwagandha oil has numerous benefits, which are attributed to its active components, including withanolides and alkaloids. One of the most notable benefits of ashwagandha oil is its ability to reduce stress and anxiety. The oil can promote relaxation and calmness, and it is sometimes used as a natural remedy for insomnia. It is also believed to improve overall immunity, boost brain function, and regulate thyroid hormones. Additionally, the oil can be beneficial for the skin, as it has anti-inflammatory and antioxidant properties that can reduce signs of aging and promote a healthy glow. Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength [7] Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144-149. . Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed [8] Raut AA, Rege NN, Tadvi FM, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111-114. . Some participants also experienced better sleep, but this study did not compare ashwagandha consumption against a placebo.Bhattacharya, S. K., Bhattacharya, A., Sairam, K., and Ghosal, S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study. Phytomedicine 2000;7(6):463-469. View abstract. The safe dosage of ashwagandha ranges from 300 to 6000 milligrams per day. The dosage is variable and depends on each individual’s need. The daily dose also depends on the form of the herb used. Lower doses of ashwagandha (500-1500 mg/day) are sufficient as compared to the root powder (1000-6000 mg/day). A person can consume ashwagandha anytime during the day, depending on the tolerance and the desired effects. How long does ashwagandha take to work? Ashwagandha is a small evergreen shrub that originates from parts of India, the Middle East and Africa. In Ayurveda, it is known for its vata constitution, which is associated with air and space. This vata constitution balances the overall energy in the body and contributes to sound cognitive abilities and an efficient nervous system. However more scientific evidence is required to corroborate this. [4] Anbalagan K and Sadique J. Withania somnifera (ashwagandha), a rejuvenating herbal drug which controls alpha-2 macroglobulin synthesis during inflammation. Int.J.Crude Drug Res. 1985;23(4):177-183.

Akabas SR, Vannice G, Atwater JB, et al. Quality certification programs for dietary supplements. Journal of the Academy of Nutrition and Dietetics. 2016;116(9):1378-1379.doi:10.1016/j.jand.2015.11.003 It is important to note that the method used for infusing ashwagandha with carrier oil can affect the potency and effectiveness of the final product. The hot infusion method may result in a stronger infusion, but it can also destroy some of the beneficial compounds in the herb. The cold infusion method may take longer, but it can preserve more of the herb's beneficial properties. The solar infusion method is a natural and gentle way to infuse the herb, but it may not be as potent as the other methods. If you’re taking ashwagandha as part of your supplement routine for general health, you may wish to take it in the morning along with any other vitamins or supplements. The name ‘ashwagandha’ signifies horsepower and sleep, as it brings about tranquility and strengthens a person’s body. Ashwagandha is used as Rasayana or tonic in Ayurveda and has numerous health benefits. This herb is available for use in several forms and is known for boosting mental and physical health.Durg S, Shivaram SB, Bavage S. Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine. 2018;50:247-256. doi:10.1016/j.phymed.2017.11.011 Ashwagandha extracts are more refined than ashwagandha powder and can be created using water or chemicals. 6 Summary

Some individuals are sensitive to ashwagandha. Performing a patch test before using this herb will help prevent an allergic reaction. In addition to the chemicals mentioned above, ashwagandha contains essential proteins, which are integral for hair structure, elasticity, and strength. Ashwagandha is also rich in vitamin C that has antioxidant properties, iron, tannins, glucose that nourishes hair follicles, potassium, nitrate, and other compounds. The vasodilating effects of ashwagandha further enhance the delivery of these components. Kumar G, Srivastava A, Sharma SK, Rao TD, Gupta YK. Efficacy and safety evaluation of ayurvedic treatment (ashwagandha powder and sidh makardhwaj) in rheumatoid arthritis patients: a pilot perspective study. Indian J Med Res 2015 Jan;141(1):100-6. View abstract. Ashwagandha has long been used in Ayurvedic medicine to increase energy, improve overall health and reduce inflammation, pain and anxiety,” says Dr. Lin. While most of the side effects associated with a moderate dosage of ashwagandha are tolerable, excessive use of Ashwagandha has many severe consequences.Ashwagandha may be contaminated with heavy metals derived from the soil while cultivating the herb or during manufacturing the herb products. Ingestion of these heavy metals leads to severe health consequences. However, these metals do not impose a threat to health when present in minute quantities. Before using ashwagandha, one should ensure that the herb does not contain any harmful substance. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. View abstract. Chitre D, Nadkarni S, Jagtap N, et al. Phase III randomized clinical trial of BV-4051, an Ayurvedic polyherbal formulation in moderate SARS-CoV-2 infections and its impact on inflammatory biomarkers. Phytother Res 2022. View abstract. Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of ashwagandha (Withania somnifera) on VO2max: A systematic review and meta-analysis. Nutrients. 2020;12(4):1119. View abstract.