However, it’s essential to approach its use thoughtfully and in conjunction with other treatments. Ashwagandha (Withania somnifera) is an ancient medicinal herb known for its adaptogenic properties, meaning it helps the body adapt to stress. Ashwagandha, a powerful adaptogenic herb traditionally used in Ayurvedic medicine, has gained popularity for its potential to reduce stress, improve focus, and enhance overall well-being. Can ashwagandha be used as a standalone treatment for ADHD? “Specifically, it helps to reset your circadian rhythm,” says Mulvihill, adding that over time this can help restore a good sleeping pattern. Some on social media claim that ashwagandha has emotional "blunting" or numbing effects, but there's no research to support this claim, Mulvihill notes. The herb may lower levels of cortisol, a steroid hormone produced by the adrenal glands in response to physical or emotional stress, says Mulvihill. The most common and well-known use for ashwagandha is for stress. Research on ashwagandha is ongoing, more studies are needed to understand its mechanisms and effectiveness. 7. Risk of Bias The recommended dosage for ADHD varies depending on the individual and the form of ashwagandha being used. Always consult with a qualified professional for any health concerns. Ashwagandha presents itself as a promising natural treatment for ADHD, but it’s essential to recognize that more extensive research is necessary to understand its effectiveness and safety comprehensively. If you’re searching for a natural approach to managing ADHD, considering ashwagandha might be worthwhile. Some users may experience mild side effects such as upset stomach, diarrhea, and vomiting, which are unsuitable for pregnant or breastfeeding women. NREM sleep is then followed by REM sleep, which is known for the most vivid dreams and bodily movements. It progresses through NREM stage 2, stage 3 and stage 4, the deepest sleep stage. Sleep episode in adults starts with a brief period of NREM stage 1, the lightest sleep stage. It has been noted that the administration of DHEA to both men and women can be an important factor in the treatment of sexual dysfunction occurring during menopause and andropause . In menopausal women, as well as in men during andropause, low levels of DHEA are the cause of numerous psycho-physical and psychosexual complaints. In response to a stress stimulus, the HPA axis indirectly causes an increase in both cortisol and DHEA concentrations. Research conducted on glioblastoma and neuroblastoma cells shows that Ashwagandha extract protects those cells from damage induced by oxidative stress. It is hypothesised that some compounds in Ashwagandha (mainly Withaferin A) can directly interact with glucocorticoid receptors in the brain, thus affecting cortisol and stress levels. It’s worth noting that participants supplemented with Ashwagandha had higher scores of qualities of life 11, 25, 28. This 1 Free Activity Is More Powerful for Your Health Than Exercise, Therapist Says Selected publications that met all the requirements went on to the next phase of data analysis and synthesis, where a table of their results and findings comparison was developed and complemented by the review authors considering the items mentioned before (see data items). The primary outcome was changes in physical performance variables (muscle strength, VO2max, muscle fatigue, tiredness, and physical recovery) after Ashwagandha supplementation. The present systematic review was conducted and reported according to the established guidelines of the preferred reporting items for systematic reviews and meta-analyses (PRISMA) guidelines . Safety and Side Effects The findings of Baker et al. suggest that Ashwagandha may have a positive impact on stress, sleep quality, energy levels, and mental clarity for college students. In one study, oral supplementation with high-concentration Ashwagandha root extract (HCARE) was shown to improve sexual function in healthy women. These meta-analysis results are partly in line with previous systematic reviews that examine Ashwagandha extract in other health aspects. Three trials included in this review used actigraphy to assess sleep quality objectively. Forest plots were drawn for the trials with continuous outcomes using mean differences (MD) and 95% confidence intervals (CI). We contacted Deshpande et al to request missing information from their study . Review papers, abstracts in conferences, book chapters, and duplicate studies were also excluded. The posterior distributions of the estimated effect sizes for each study are shown as cyan densities. The value of the overall weighted mean of effect sizes is drawn as a vertical line in the middle of the plot, which represents the reference line to test the null hypothesis in each study. (A) The plot shows the names of the studies with their respective variable or multiple comparison/multiple outcomes on the left. Three articles 19,20,31 provided multiple outcomes, while one reported both multiple outcomes and multiple treatment arms. It turned out that this extract caused a significant induction of NREM (Non-Rapid Eye Movement) sleep. Another study was also conducted to determine the effectiveness of the various compounds present in Ashwaganda for the treatment of insomnia. The tested treatment was found to be safe and effective, and the participants showed good tolerance . Researchers believe that this could potentially be a treatment for people suffering from insomnia and anxiety. In this first reported clinical study assessing the “sustained-release formulation” of Ashwagandha root extract, we demonstrated that consumption of Ashwagandha SR capsules for 90 days resulted in improved memory and focus, psychological well-being, and sleep quality and reduced stress levels. Our study highlights the positive effects of Ashwagandha SR in reducing stress and improving overall psychological well-being and sleep quality during these testing times, further supporting the product's efficacy. The exploratory subgroup meta-analysis of the seven initial studies (including the outlier study) on the evaluation of cardiorespiratory fitness after Ashwagandha supplementation is shown in Figure A1. With a total of 615 healthy adults participating in the studies analyzed in this systematic review, there is direct evidence suggesting that Ashwagandha supplementation has a positive effect on different variables related to physical performance when compared to a placebo or control group. Moreover, no comprehensive systematic review with Bayesian meta-analysis has been carried out on clinical trials that have investigated the effect of the aqueous extract of the root of this plant on the different physical capacities and variables related to physical performance in healthy adult subjects. In the case of clinical trials on diabetes, despite not showing an effect on blood sugar levels, interesting results were achieved in improving the lipidemic profile, body weight, and blood pressure in a study by Agnihotri et al. . In a study conducted on white albino rats with hypercholesterolemia, a reduction in cholesterol levels and also in the antioxidant effects of Withania somnifera were observed 76,77,81. Azab et al. found that the extract had a protective effect against the harmful effects of radiation exposure, reducing oxidative stress and inflammation in the liver and spleen tissues. An improvement in quality of life was observed in Ashwagandha-treated athletes (this was investigated based on results obtained from the DALDA—Daily Analysis of Life Demands for Athletes—questionnaire).If you begin the supplement and notice it makes you feel drowsy shortly after, you may want to take it near bedtime.The exploratory subgroup meta-analysis of the seven initial studies (including the outlier study) on the evaluation of cardiorespiratory fitness after Ashwagandha supplementation is shown in Figure A1.It hasseveral important roles in males, including having a critical role in male sexualfunction, adiposity levels, neurological activity, cardiovascular health, and immunity(Cooke, Nanjappa, Ko, Prins,& Hess, 2017; Schulster, Bernie, & Ramasamy, 2016).Thus, there is a paucity of clinical evidence regarding the long-term safety and efficacy of Ashwagandha extract on sleep.Participants in the trials were randomized into intervention and control groups.The effects of ashwagandha inincreasing levels of testosterone have been demonstrated in men undergoingresistance training (Wankhede etal., 2015), oligospermic males (Ambiye et al., 2013), and infertile men(Gupta et al., 2013).Increases in DHEA-S from ashwagandha supplementation were also identified inchronically stressed males (Auddyet al., 2008).Ashwagandha extract appears to have a beneficial effect in improving sleep, both subjectively and objectively, in adults.The findings of Baker et al. suggest that Ashwagandha may have a positive impact on stress, sleep quality, energy levels, and mental clarity for college students. Conceptualization, D.A.B.; methodology, D.A.B.; search and risk of bias assessment; D.A.B. and C.G., Formal analysis and visualization, D.A.B.; writing—original draft preparation, D.A.B., C.G. More recently, Salve et al. (2019) noted that 600 mg of Ashwagandha per day was well tolerated with no adverse events reported by the participants during eight weeks. Actually, Raut et al. (2012) demonstrated that the aqueous root extract of Ashwagandha seems to be safe on hematological and biochemical organ function tests. Adults with inattentive ADHD may benefit more from ashwagandha’s ability to reduce stress and enhance dopamine regulation, as work and life responsibilities often heighten cognitive demands. Consulting a healthcare professional is essential to determine how ashwagandha fits into an individual’s specific ADHD management strategy. However, ashwagandha ADHD research suggests that it can enhance focus and mental clarity when integrated into a broader treatment plan. Well, research5 has found that ashwagandha can act as an agonist, or activator, for GABA receptors. In some cases, people may opt to add powdered ashwagandha to their smoothies or warm drinks. In this article, we’ll cover what the science says about its connection to sleep and how to properly use it. One item that may have come up in your search is ashwagandha. This precaution ensures that the introduction of ashwagandha aligns with your healthcare needs and circumstances. Notably, ashwagandha has even demonstrated an ability to enhance reaction time in children with ADHD. By exploring all available options, you can find the right combination of treatments to effectively manage your ADHD and improve your quality of life. 1. Neuroprotective and Anti-Neurodegenerative Effects Similarly, some users may want more active ingredients in their ashwagandha supplement, such as vitamins or probiotics. We do know that some athletes may want additional benefits with their ashwagandha supplements, though. Chances are, buying a cheaper pre-workout and separate ashwagandha supplement is probably more budget-friendly. “It contains proprietary blends and very little l-citrulline compared to other pre-workouts.” Bourgeois did like the addition of ashwagandha in this supplement, though, to promote mental agility during challenging workouts. Histopathological studies have noted that the administration of Withania somnifera significantly reduces damage to the heart caused by ischemia. A decrease in glutathione levels and a decrease in the activity of superoxide dismutase, catalase, creatinine phosphokinase, and lactate dehydrogenase were observed in the group of rats treated with Withania Somnifera. The effect of Ashwagandha was studied in a group of albino rats in which myocardial necrosis was induced by isoprenaline treatment. Usharani et al. noted that the administration of a standardised Ashwagandha extract under the name SENSORIL improved antioxidant parameters and the lipidemic profile and demonstrated the tolerability and safety of the raw material. Following dosage instructions on the product packaging is also a good idea, since there are different formulations of ashwagandha available."The biggest thing — regardless of the form — is the quality of the supplement you're taking," says Zumpano.There's nothing wrong with looking for a supplement that's 100% ashwagandha—by now, we know that the adaptogenic herb has many benefits.It was noted that treatment with Withania somnifera once daily with one capsule significantly improved memory and attention, sleep quality, and overall psychological well-being.This review was designed to examine the evidence for the effect and safety of Ashwagandha extract on sleep in adults.All studies included in this meta-analysis compared an experimental group (i.e., a group that received Ashwagandha supplementation) against a control group (i.e., a group of participants that received a placebo) in regards to physical performance variables.Insomnia is defined as a situation in which the patient sleeps too little in relation to his or her needs, and this further leads to a deterioration in daytime functioning. Research studies have used various preparations of ashwagandha at different doses, so it’s difficult to identify which amount is most effective, per the NIH. Adaptogens are plant substances that help the body respond to stress, anxiety or fatigue. The ashwagandha plant is rich in bioactive substances called phytochemicals, which are believed to have anti-inflammatory and antioxidant effects in the body, according to the NIH. What is ashwagandha and how is it used, what are the potential health benefits, and what are the risks? Participants were not planning to participate in anyweight-loss program or significant lifestyle-related changes during thestudy. Assuming a power of 80%, a type I error rate(alpha) of 5%, and a 10% dropout rate, the total number of participants to findan effect was calculated as 57. Intervention codes were held bythe sponsor and a university investigator not directly involved in studyrecruitment and data collection. Ashwagandha has been shown to reduce symptoms of depression by modulating cortisol levels and enhancing serotonin activity. Many individuals with ADHD also experience depression, often due to chronic stress, emotional dysregulation, or frustration from struggling with executive function. ADHD is often linked to low dopamine levels, which contribute to difficulties in sustaining attention and regulating impulses. Thus, these capsules can be used in a single daily dose as an effective adaptogen to improve cognitive abilities and reduce stress in otherwise healthy adults. Further studies with a larger pool of subjects and for a longer duration are required to further substantiate the results of this study. A major strength of the study is that it evaluated a sustained-release formulation of Ashwagandha root extract, which is sparingly reported in the literature. Unfortunately, there has been a significant increase in the proportion of people taking sleep medication, which indicates the scale of the insomnia problem. It is believed that insomnia can be related to difficulty initiating sleep, difficulty maintaining sleep or waking up too early. Contrary to popular belief, insomnia is not just a condition in which nocturnal sleep is shortened, as the problem is much more complex and involves numerous complications. AMPK restores energy balance and is therefore thought to improve quality and length of life 88,89,90. AMPK regulates glucose, protein and fat levels in the nervous system and peripheral tissues and responds to hormonal signals by modulating food intake and energy consumption . Different components of reaction time showed significant increases from visit 2 to visit 4 in both the groups, but the differences at visit 4 after adjusting for baseline scores were not significant, as represented in Table 1 (supplementary file). Owing to the known diurnal variations, serum cortisol levels (in μg/dL) were measured at a fixed time slot between 9 and 11 am . It is secreted in response to biochemical stress and contributes to the suppression of the HPA axis, affecting health and cognition . The secondary outcomes included the change from baseline to the end of the study period in PSS-10 score, serum cortisol level (9–11 am), the OHQ score, the PSQI, and serum BDNF levels. In addition, witanolides isolated from Ashwagandha appear to be valuable phytochemicals with antiviral activity in the context of COVID-19 treatment . In addition, an aqueous extract of Withania somnifera effectively increased muscle strength and induced fat growth. A significant increase in antioxidant levels was also noted in the treated group. It was estimated from the Recovery Stress Questionnaire (RESTQ) scores that treated athletes recovered more easily from exercise—they were less tired and had more energy—compared to the placebo group. For extra peace of mind, Double Wood uses third-party testing, so you can rest assured that the ingredients — ashwagandha, hypromellose, and rice flour — and their listed dosage are exactly what you’ll get in each bottle. (21) Double Wood’s ashwagandha capsules would also be a good addition to that stack. If you’re part of the plant-based tribe, you may already have the best vegan protein powders and some vitamin D, B12, and EPA/DHA supplements at the ready. When you follow a strict dietary plan, your supplement needs to fit into your lifestyle. Since there are 120 pills per package, one bottle should last quite a good amount of time, too. While there is limited scientific research on using ashwagandha specifically for ADHD, some studies have shown promising results in reducing symptoms of anxiety and stress. In this article, we’ve rounded up the best ashwagandha supplements for ADHD based on customer reviews, ingredient quality, and effectiveness. Ashwagandha has been shown to improve sleep quality and reduce the time it takes to fall asleep. Although we did not perform a rigorous analysis of discontinuation rates and patient satisfaction, it should be noted that none of the clinical trials have found serious adverse effects from the consumption of Ashwagandha in the doses and length administered. Interestingly, higher doses were preferred for trained individuals and athletes; therefore, it seems that 300–500 mg twice per day (morning and before sleep) might be a safe and effective supplementation protocol for both female and male undergoing strenuous resistance or endurance training, but we are aware that further research is needed to individualize accordingly. All information provided is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. For others, it’s finally sleeping through the night. For people who are sensitive to supplements or starting a broader wellness reset, this can be a safe first step. Himalaya’s formula blends tradition and science by combining both powder and root extract in a clinically studied 670mg dose. If you want simple, organic, and time-tested — this is your pick. Traditional treatments, such as stimulant medications, can be effective but may come with side effects like anxiety, insomnia, and appetite suppression.Participants were given Ashwagandha (total dose of 330 to 1000 mg/d) or placebo, for 2 to 12 weeks.Participants were not planning to participate in anyweight-loss program or significant lifestyle-related changes during thestudy.This suggests that inthe population examined (i.e., healthy, overweight males aged 40–70 years reportingmild-to-moderate symptoms of fatigue or reduced vitality), ashwagandha had noadvantage over a placebo in alleviating fatigue, increasing vigor, or enhancingsexual vitality.No serious side effects were reported.The researchers attributed this phenomenon to the concomitantly observed increase in muscle mass during the study.In contrast, the placebo group showed a significant reduction in the OHQ score, from 3.91 ± 0.77 to 3.44 ± 0.69, during the same period.If you’re ready to try ashwagandha, you can easily find it at various online retailers and in-store locations.Specifically, the Ashwagandha group showed a significant increase in maximal aerobic capacity, time to exhaustion, and ventilatory threshold.Ashwagandha shows promise as a helpful supplement for managing ADHD symptoms, especially when it comes to reducing stress, improving focus, and stabilizing mood. In fact, according to Kruschke and Liddell (2017), “Bayesian methods are well suited for meta-analytic modeling because meta-analytic models are a kind of hierarchical model and Bayesian methods are exceptionally useful for hierarchical models” . In addition, the implementation of a Bayesian approach, the assessment of the models’ integrity and the medium-to-low heterogeneity among the studies (both diamond ratio and τ2) provide certain confidence in the results that have been obtained. A comprehensive systematic review was performed to report the different experimental designs and findings of the available body of evidence. Thus, we proceed to the identification of potential outliers and found that the upper bound of the 95% CI of one study was lower than the lower bound o0f the pooled effect CI (extremely small effect size). Some studies suggest that ashwagandha can increase energy levels and motivation, which are commonly diminished in individuals experiencing depression. When taken consistently, ashwagandha ADHD supplementation could play a role in optimizing neurotransmitter function for improved executive functioning. Additionally, by lowering cortisol levels, the herb helps maintain a healthier balance between stress and dopamine production, preventing stress-induced cognitive impairments. Research indicates that ashwagandha may enhance dopamine synthesis while reducing oxidative stress in the brain, which can improve cognitive performance over time. Given ashwagandha’s impact on stress reduction, dopamine modulation, and cognitive enhancement, it holds promise as a supplementary intervention for individuals struggling with inattentive symptoms. Furthermore, the authors of this recent meta-analysis conducted a wrong extraction process of the data for their analysis. Only one study has demonstrated that exercise adaptations to resistance training can increase after twelve weeks of Ashwagandha supplementation (500 mg o.d. qAM, Sensoril® ≥10% withanolides & ≤0.5% withaferin-A) in strength-trained individuals. It has been reported that Ashwagandha supplementation (between 240 and 600 mg daily) might enhance strength/power-related variables in healthy untrained individuals that are not frequently involved in exercise training and physical conditioning programs 19,31,38,40. In spite of the above, due to the low number of studies in each subgroup and the inclusion of multiple effect sizes from single studies (i.e., multiple outcomes), the pooled treatment effects should be interpreted with caution, and further research is needed to confirm the ergogenic effects of Ashwagandha. Ashwagandha, a revered adaptogenic herb in Ayurvedic medicine, is best known for reducing stress and promoting mental clarity. She covers a range of medical news, consumer health, and wellness topics. Caroline Kee is a health reporter at TODAY based in New York City. This includes eating a balanced and nutritious diet, drinking enough water, getting enough sleep and exercising regularly. The secondary outcomes included the change in PSS-10 score, serum cortisol level (9–11 am), the OHQ score, the PSQI, and serum BDNF levels.This formula is ideal for high-performance thinkers and mental health biohackers.These meta-analysis results are partly in line with previous systematic reviews that examine Ashwagandha extract in other health aspects.Studies are ongoing, and more research is needed to definitively say it’s a surefire treatment for ADHD.Different components of reaction time showed significant increases from visit 2 to visit 4 in both the groups, but the differences at visit 4 after adjusting for baseline scores were not significant, as represented in Table 1 (supplementary file).Improvements in fatigue, vigor, and sexual andpsychological well-being were observed after both ashwagandha and placebosupplementation with no statistically significant group differences.We also assessed the quality of evidence for primary and secondary outcomes according to Grades of Recommendation, Assessment, Development and Evaluation (GRADE) methodology for risk of bias, inconsistency, indirectness, imprecision, and publication bias .Ashwagandha root extract, green leaf extract, Rhodiola root extract, and astragalus extract make up its adaptogen blend. The study found that after 8 weeks of supplementation with Ashwagandha, the participants had significantly greater increases in muscle strength and power, compared to those who received a placebo. The results of the study suggest that the extract has promising effects in the treatment of patients with depression, anxiety disorders, and schizophrenia. The study found that Ashwagandha had a significant positive impact on reducing stress and improving sleep quality, but did not have a significant effect on food cravings. O’Connor et al. conducted a double-blind randomized control trial that investigated the impact of Ashwagandha on stress, sleep quality, and food cravings in college students using quantitative analysis. Will ashwagandha help ADD symptoms in individuals with high anxiety levels? In animal studies, ashwagandha has been consistentlydemonstrated to have a lowering effect on corticosterone concentrations (Baitharu et al., 2013;Bhatnagar, Sharma, &Salvi, 2009; Bhattacharya & Muruganandam, 2003). This suggestsgreater treatment expectations in the recruited population of Australianparticipants. The nonsignificantfindings may also result from the high observed placebo effect (e.g., AMS totalscore reduction of 25% in Period 1 of the study). There are several potential explanations for these findings.Average pretreatment, self-reported levels of fatigue, vigor, and sexual well-beingwere of only mild intensity. Efficacy of groupconcealment was high as only 35% of participants correctly guessed treatmentallocation, 30% of participants were uncertain of treatment allocation, and theremaining 35% incorrectly guessed group allocation. Customers rave over the supplement's ability to help with falling asleep and staying asleep. Available in capsule form, this supplement uses ashwagandha Sensoril—otherwise known as one of the most effective types of ashwagandha. If you feel like your memory has been lacking lately or you just want a supplement that supports brain health, we recommend the Doctor’s Best Ashwagandha supplement. We contacted Ashwagandha extract manufacturers for further trials, but we have had no response to date. Serious imprecision was found on most of our primary outcomes due to the small sample size of the trials included in this review. On the other hand, the seven-point Sleep Quality Scale which was used by four of the other reviewed trials was not commonly used, and not found in previous review. Although lab-based polysomnography is considered the gold standard for the assessment of sleep, it is not commonly used due to higher cost, more invasive, and it disrupts participants’ usual sleep routines . There are many tools available to assess sleep quantity and quality, yet there is no consensus on what method should be used . In addition, a study of men taking 600 mg of ashwagandha each day and completing resistance training for eight weeks experienced significantly better muscle strength and size than the placebo group.(11) If you've ever lost sleep over stress, you may want to opt for Stressball’s De-Stress and Snooze ashwagandha gummies so you can be on your way to catching some Zs. While an excess of B12 shouldn’t cause adverse side effects, healthy individuals don't need that much vitamin B12.(7) So, we recommend consulting with your medical provider before starting this supplement. That’s where a simple, high-quality ashwagandha supplement like this one from Transparent Labs can be just what you’re looking for. You can find ashwagandha as an ingredient in plenty of stress-control supplement products, but often in less-than-optimal dosages, or alongside other ingredients that you may or may not be interested in taking. (3) Again, although this isn’t regulated by the FDA, all the claims here about performance enhancement potential came from well-researched studies that found these results. Ashwagandha is what is known as an adaptogen which means it is an herb that is used to combat stress. Made without any additional ingredients, this supplement is free of soy, dairy, yeast, gluten, sugar, and additives. Some athletes may prefer a powder over a capsule, as it’s easier to mix into a smoothie or pre-workout supplement. Comparing ashwagandha with other natural supplements like valerian root or chamomile can also provide a broader perspective on its efficacy and safety. It’s crucial to consult a healthcare professional before starting any new supplement to ensure it doesn’t interact with existing medications or conditions. Besides its stress-relieving qualities, ashwagandha has been renowned for boosting energy, improving concentration, and enhancing overall well-being. One such supplement that has garnered attention is ashwagandha. Chronic stress drives the release of cortisol, a hormone that can impair executive function—the brain’s ability to prioritize, organize, and focus on tasks. By modulating stress hormones and promoting calm focus, this ancient herb may offer benefits for managing the symptoms of ADHD. The challenge of balancing focus, hyperactivity, and stress often calls for creative solutions. While ashwagandha is generally well-tolerated, it may interact with certain medications, including those used for thyroid disorders and immune system modulation. However, it is advisable to start with a lower dose and gradually increase as needed, under the guidance of a healthcare professional. The typical dosage for cognitive and stress-related benefits ranges from 300 mg to 600 mg per day. Increasing LRP1 levels reduced amyloid β and reversed the behavioural deficits in Alzheimer’s disease . In addition, it has been noted that withaferin A from Ashwagandha extract significantly inhibits not only the production of amyloid β, but also the gene expression of neuroinflammatory molecules related to NF-κB . In addition, withaferin A is responsible for inhibiting oxidative and pro-inflammatory chemicals and regulating heat shock proteins (HSPs), the expression of which increases when cells are exposed to stressors. A study was conducted on rats that were orally administered vitanon—an ingredient isolated from the root of Whitania somnifera. Microglia cells produce toxins, destroying both diseased and healthy cells and enhancing the brain’s inflammatory response . The secondary outcomes included the change in PSS-10 score, serum cortisol level (9–11 am), the OHQ score, the PSQI, and serum BDNF levels. The primary endpoint was the change in cognitive function as measured by CANTAB from baseline to the end of the study period (90 ± 7 days). Subjects took one capsule of Ashwagandha SR or placebo daily for 90 consecutive days. Ashwagandha (Withania somnifera (L.) Dunal), an essential medicine in Ayurveda, is reportedly beneficial in reducing stress and improving memory. Jawarneh et al. demonstrated that a combination of Ashwagandha extract and intermittent fasting has potential as an effective breast cancer treatment that may be used in conjunction with cisplatin. In men taking the drug orally in the form of Ashwagandha root, not only were semen quality and reproductive hormone levels improved, but lipid peroxidation was also inhibited and CO (protein carbonyl groups) were reduced 58,61. Studies in mice also show that Withania somnifera extracts (especially those at higher concentrations) are effective in the treatment of malaria, significantly reducing parasitaemia . Animal model studies also show that Withania somnifera is an effective treatment for salmonellosis, as it significantly alleviates the course of infection following infection with this pathogen . Ashwagandha is sold as an herbal supplement — but know that the FDA does not approve supplements. In these cases, the patients' conditions improved when they stopped taking the supplements, per the NIH. "The more medications you're on, the more likely for there to be an interaction, because both medications and supplements are processed by the liver," says Mulvihill. Finally, ashwagandha can interact with certain medications, so always check with your doctor if you take anything. Ashwagandha root extract, green leaf extract, Rhodiola root extract, and astragalus extract make up its adaptogen blend. Its O2 blend is composed of whole cordyceps mushrooms and their extract (hence the name), which is said to support endurance, resist fatigue and help your body use oxygen more efficiently. This is a simple, straightforward single-ingredient ashwagandha capsule in a research-backed dose, using the preeminent patented, organic version on the market, KSM-66. But if you’re trying to see if ashwagandha is a fit for you and your lifestyle, it makes sense to treat it as an experiment with as few of these extra variables as possible. Take the Sleep Quiz to help inform your sleep improvement journey. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Always consult your doctor before taking a new medication or changing your current treatment. People who are pregnant or breastfeeding should avoid ashwagandha. The meta-analytic approaches of the included studies revealed that Ashwagandha supplementation was more efficacious than placebo for improving variables related to physical performance in healthy men and female. Another study of 60 adults found that taking 240 milligrams of ashwagandha extract daily for 60 days showed significant decreases in anxiety compared with those taking a placebo.(3) A study published in the Journal of Ethnopharmacology found that ashwagandha supplementation significantly reduced symptoms of anxiety and depression in individuals with chronic stress. Potential mechanisms of action and their linkage following Ashwagandha supplementation; GABA - gamma-aminobutyric acid; GABAA/B - gamma-aminobutyric acid receptors A/B; 5HT1A- 5-hydroxytryptamine receptor 1 A The exact metabolic pathway(s) underlying this anti-inflammatory effect are not yet well understood, however, inflammatory/oxidative stress factors ↔ hormones crosstalk cannot be excluded. There is some evidence showing benefits from Ashwagandha supplementation in inflammatory-driven chronic diseases . Additionally, one study reported an increased superoxide dismutase levels and one study showed an increase in total antioxidant capacity . Outcome measures that were conducted by two or more trials were analyzed in this review. Blinding of participants and personnel and blinding of outcome assessment were described in four of the trials 53–56. All trials reported safety-related events and no serious adverse effects were reported in all five trials. Four used starch powder 53–56, and one used rice powder as a placebo in their study . One trial used Ashwagandha extract in the dose of 120 mg per day , one trial compared Ashwagandha extract in two doses 250 mg per day and 600 mg per day with the control group , and three trials used Ashwagandha extract in the dose of 600 mg per day 54–56. In the current study, significant improvements over time in levels of vigor andemotional or sexual well-being from ashwagandha supplementation were identified;however, this was not significantly different to the placebo. A 2020 study3 looked at the effects of ashwagandha for sleep quality in healthy adults. A recent meta-analysis included 5 randomized controlled trials, combining data of 400 participants, examining effects of Ashwagandha on sleep quantity and quality. Ashwagandha is not a magic pill, but it can help smooth the edges of modern stress and support calmer focus. Yes—if they contain real standardized extract (look for KSM-66® or Sensoril®) and proper dosing. Some are under-dosed, some are sugar bombs, and only a few use clinically studied extracts like KSM-66® or Sensoril®. Save my name, email, and website in this browser for the next time I comment. Visit our product page to learn more and start your journey to better brain health. One of the biggest factors to consider is what you want to take ashwagandha for.Forest plots of Ashwagandha versus placebo on (A) mental alertness on rising, (B)…“It’s not like sleeping pills that (people) take whenever they need it.Compliance with tablet intake was alsohigh, as 86% of participants consumed greater than 80% of allocated tablets (asmeasured by self-reported tablet number at Weeks 4, 8, 12, and 16).Studies have shown ashwagandha may help lower stress and anxiety and improve sleep in adults.(3,12,13) Though it has promising effects, certain types of ashwagandha may be more potent than others.On the other hand, the seven-point Sleep Quality Scale which was used by four of the other reviewed trials was not commonly used, and not found in previous review.This is evidenced by its adaptogenic effects and medicinal uses—the so-called “rasayana”.Participants were treated with SSRIs—Selective Serotonin Reuptake Inhibitors—and also took one capsule of Ashwagandha extract daily for six weeks. Although ashwagandha is generally safe for short-term use, some people should avoid the herb entirely, the experts warn. The herb's anti-inflammatory properties may also play a role, Zumpano notes, but more research is needed to understand how ashwagandha impacts athletic performance. "It seems to help boost testosterone levels and be anabolic," or muscle-building, says Mulvihall. Increasingly, people are taking ashwagandha to improve athletic performance. “When you’re less stressed out, it’s easier to focus,” Mulvihill says. Consulting a healthcare provider before incorporating ashwagandha into an ADHD management plan is essential to ensure safety and efficacy. Consistency is key when using herbal supplements, as the full effects may take several weeks to become noticeable. Standardized extracts containing high concentrations of withanolides, the active compounds in ashwagandha, are often recommended for optimal efficacy. Given that stress often exacerbates ADHD symptoms, incorporating ashwagandha into a wellness routine may offer dual benefits—supporting both mood regulation and cognitive function. Some athletes may not love adding even more pills to their usual routine — that’s where gummy supplements come in. As expected, our testers noticed zero taste at all with these, giving the flavor a 5 out of 5, as it was easy to mix with other supplements. While some other products do provide thousands of milligrams of ashwagandha per serving, you may not actually need that much, according to research. Within the steroid lactones are the withanolides, which have been described as the main secondary metabolites responsible for the beneficial properties of this plant. These characteristics have generated a great scientific interest in the study of the chemical composition of this plant. In addition to its adaptogenic properties, several authors have attributed multiple medicinal benefits including antitumor, anti-inflammatory, hypoglycemic and antioxidant effects 4,5. Brekhman and Dardymov proposed in 1969 the term adaptogen as an innocuous agent that increases in a nonspecific way the resistance against harmful factors or physical, chemical, biological and psychological “stressors”, normalizing the homeostasis of individuals. A significant reduction in PSS (perceived stress scale) scores was observed 103,108,109. After the experiment, it was concluded that Withania somnifera extract could potentially support SSRI therapy in patients diagnosed with GAD syndrome . Participants were treated with SSRIs—Selective Serotonin Reuptake Inhibitors—and also took one capsule of Ashwagandha extract daily for six weeks. One study was conducted on a group of patients diagnosed with Generalized Anxiety Disorder (GAD). Among other reasons, this is why it is so important to search for new therapeutics with fewer unwanted side effects. 8. Cardioprotective Properties Traditional treatments, such as stimulant medications, can be effective but may come with side effects like anxiety, insomnia, and appetite suppression. Historically, ashwagandha has been used to promote balance in the nervous system, improve energy levels, reduce stress, and support memory and cognitive function. The experts emphasize that ashwagandha should supplement — and not replace — a healthy lifestyle. Always make sure to consult with your doctor before trying a new supplement or pill. This helps us create the most accurate, authentic review content for our readers. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. Unfortunately, monitoring ofchanges in these areas over the study duration was not undertaken. This increases the likelihood of floor effects, and asonly moderate improvements are likely, larger sample sizes would be required toidentify statistically significant differences. Compliance with tablet intake was alsohigh, as 86% of participants consumed greater than 80% of allocated tablets (asmeasured by self-reported tablet number at Weeks 4, 8, 12, and 16). Older adults tend to have less consolidated sleep with more frequent awakenings . A generally accepted assumption is that amount of sleep is enough if the individual wakes up feeling well-rested and perform well during the day . Sufficient sleep is needed to provide recovery after preceding waking activities and ensure optimal functioning during subsequent wakefulness . A review by Bonilla et al. showed improvements in strength, power, vertical jump, maximum oxygen uptake (VO2max) and reduced muscle fatigue. Among those, Withania somnifera (also known as Ashwagandha) has the potential to improve quality of life . And A.G.; formal analysis, J.C.-P.; investigation, P.M.; M.M.; M.I.; P.S.; J.N.; K.P.; M.S.; D.S.; E.J. Although there is evidence to support the potential therapeutic uses of Ashwagandha, the mechanisms by which it exerts its effects are not yet fully understood. In addition, the determination of the effects of Ashwagandha requires ongoing research, mainly clinical, to confirm the efficacy of the raw material. Improvements in fatigue, vigor, and sexual and psychologicalwell-being were reported over time, with no statistically significantbetween-group differences. Fifty-seven participants were enrolled,with 50 people completing the first 8-week period of the trial and 43 completingall 16 weeks. Ashwagandha (Withania somnifera) is a herb commonly used inAyurvedic medicine to promote youthful vigor, enhance muscle strength andendurance, and improve overall health. Make sure to consult with your physician before making any purchasing decision if you use pharmaceutical medications or have concerns following the review shared above. Any advice or guidance revealed above is not a substitute for sound medical advice from a licensed healthcare or medical provider. Several studies have evaluated the therapeutic effects of Ashwagandha on stress, anxiety, and cognitive abilities and have shown significant improvements in stress, mood, or cognitive function across populations 16, 17.The lack of data on the effects of Ashwagandha extract usage in the elderly warranted that more research is needed on this population since insomnia is more common in this age group .Sleep is imperative for good health, yet over 30% of adults report sleeping less than the recommended seven hours per night.The best time to take ashwagandha will depend on a person's needs, schedule, and the intended use.Adults with inattentive ADHD may benefit more from ashwagandha’s ability to reduce stress and enhance dopamine regulation, as work and life responsibilities often heighten cognitive demands.It has been observed that stress as a factor disturbing homeostasis can not only exacerbate the symptoms of many diseases, but can also be their root cause.Remember, while ashwagandha is generally considered safe, it is important to always consult with your doctor before taking any new supplement.ADHD can have a profound impact on multiple aspects of life, including academic performance, workplace productivity, relationships, and mental health. Ashwagandha extracts from its root, leaves or combination of two is marketed in many forms, but pills and capsules are the commonest . There is an increase in demand in Ashwagandha in the form of dietary supplements. Sleep problems were rated one of the five most common conditions in people seeking complementary and alternative medicine treatments, including herbal products . Hence, complementary and alternative therapies gain increasing popularity in the treatment options of insomnia. Research suggests that ashwagandha could be a helpful sleep aid. The benefits of ashwagandha sound great, but does it really help people sleep better? Here at Sleep Advisor, our editorial team utilizes reputable sources and expert feedback to provide well-researched sleep health content. It’s a revered player in Ayurvedic medicine, a traditional Indian holistic healing system, used for centuries for its diverse health benefits.The impact of ashwagandha on ADD symptoms may vary between adults and children due to differences in brain development and hormonal balance.Ashwagandha’s ability to calm the mind, reduce cortisol (the stress hormone), and improve neurotransmitter balance makes it an intriguing candidate for natural ADHD support.The results of the study suggest that the extract has promising effects in the treatment of patients with depression, anxiety disorders, and schizophrenia.While it may not replace conventional treatments, it can be a valuable ally in your brain health toolkit.Researchers commonly give study participants ashwagandha doses of 300 milligrams, either once or twice a day.It also modulated cholinergic transmission, potentially inhibiting acetylcholinesterase activity, which may have benefits in the treatment of canine cognitive dysfunction and Alzheimer’s disease . While not directly translatable, these findings support the idea that ashwagandha influences pathways relevant to ADHD management. Poor sleep is a common issue for those with ADHD, and it only worsens symptoms like inattention and emotional dysregulation. Compounds in ashwagandha, particularly withanolides, interact with the hypothalamic-pituitary-adrenal (HPA) axis to balance cortisol production. Findings from the current study are consistent with previous findings, assignificantly higher levels of testosterone and DHEA-S were identified fromashwagandha supplementation compared to the placebo. The effects of ashwagandha inincreasing levels of testosterone have been demonstrated in men undergoingresistance training (Wankhede etal., 2015), oligospermic males (Ambiye et al., 2013), and infertile men(Gupta et al., 2013).Increases in DHEA-S from ashwagandha supplementation were also identified inchronically stressed males (Auddyet al., 2008). In the study, those who took the ashwagandha extract took less time to fall asleep than prior and increased their total amount of time asleep.3 Recent systematic review demonstrated that supplementation with 250–500 mg of Ashwagandha extract, daily for 4 to 13 weeks, significantly decreased morning cortisol levels in adults experiencing higher stress levels . In general, a low or unclear risk of bias was judged for most trials in most domains. The overall level of evidence in this review ranged from low to high. Hence, the findings may be an overestimation and thus required more study in the future. Moreover, the findings from the four trials were inconsistent and the sample size was small. Still, it measures movement, which is then used to estimate sleep/wake cycles. If you want to use ashwagandha to manage ADHD symptoms, it’s important to know how to use it properly. However, talking to your doctor before starting any new supplement regimen is important. Many people with ADHD struggle with sleep issues, such as insomnia or restless sleep. Those with ADHD who are already taking stimulant medications should consult a healthcare provider before incorporating ashwagandha, as it may interact with certain drugs. While ashwagandha is generally well-tolerated, some individuals may experience mild side effects, including drowsiness, digestive discomfort, or headaches. While ashwagandha ADHD research highlights its cognitive benefits, its antidepressant properties make it an even more valuable supplement for those struggling with comorbid mood disorders. Since ashwagandha affects neurotransmitter levels, dosage and individual response should be closely monitored to ensure optimal benefits. Scientific studies exploring the effects of ashwagandha on ADHD symptoms are still emerging, but the existing research is promising. By promoting relaxation and supporting a healthy sleep cycle, ashwagandha may indirectly enhance cognitive performance and emotional stability. However, serious adverse effectsseem unlikely with ashwagandha, as a moderate 15% increase in testosteronelevel, which remained within normal endogenous concentrations, was observed inthis study. It will be important in future studies to control for therecruitment of shift workers and/or to specifically examine the effects ofashwagandha in this group of individuals. However, it seems that some of the secondary metabolites of Ashwagandha could have some potential at the level of physical performance improvement, being responsible for various effects at the metabolic and physiological level through the regulation of certain anti-inflammatory and anti-oxidative pathways 4,17. Although it has been used therapeutically for a number of reasons, Ashwagandha supplementation lacks sufficient information to be considered effective for all proposed conditions . The authors demonstrated that subcritical water extraction allowed higher yield in solubilization of these compounds mainly in root extracts, maintaining their biological properties, compared to other methods such as maceration, Soxhlet extraction, and microwave-assisted extraction, which require long periods of time and the use of organic solvents . In an earlier study, Ashwagandha was thought to induce sleep through GABAergic activity, as seen in sleep-deprived rats . A study has shown the haematological and biochemical organ function safety of Ashwagandha even in higher doses ranging from 6–10 gm of crude pulverized roots administered in aqueous extract form . Extracts obtained from the roots and leaves have been used for multiple purposes, such as rheumatic pain, joints inflammation, cognitive disorders, anxiety and stress disorders, male infertility, and improvement in physical performance 35–39. Non-pharmacological treatments include cognitive-behavioural therapy for insomnia, sleep hygiene, psychotherapy, and relaxation techniques . So, if you’ve been struggling with scattered thoughts or find it hard to concentrate, ashwagandha might just help you stay on track. When stress is under control, it becomes easier to manage attention and avoid distractions. While there’s no magic pill for ADHD, some people report that ashwagandha helps them stay more focused. Stress and anxiety are major issues for people with ADHD. It's considered an "adaptogen," which means it helps the body adapt to stress. During the second visit (day 1), we randomized subjects to the Ashwagandha SR or the placebo group in a double-blinded manner. The investigational product (Prolanza™ Inventia Healthcare Ltd. and Laila Nutraceuticals) is a sustained-release (SR) capsule containing Withania somnifera root aqueous alcohol, n-butanol extract, and permitted excipients. Participants provided their written informed consent before enrolment into the study. Furthermore,supplementation had no significant effect on symptoms of fatigue, vigor, orsexual or psychological well-being. The quality of herbal extracts andthe manufacturing practices used can vary significantly, likely impacting ontherapeutic potency. Increases in steroid hormones such as testosterone and DHEA-S in men are commonlyconsidered to have positive health-enhancing effects. Although participants were instructed to collect salivasamples within 15 min of waking, and in a fasting state, sample collection timescould not be adequately monitored as they were undertaken in participants’homes. However, this will requireconsideration in countries such as India and increasingly in the United States,where knowledge about ashwagandha by health-conscious individuals isincreasing. This formula helps reduce cortisol levels, improve memory, and most importantly, help keep you calm. KOS Kiss Your Blues Away is also on this list for the best organic ashwagandha for its natural ingredients, but it's also the best powder because of its easily mixable and can be added to cold water, hot beverages like lattes, and baked goods. But if you’re looking for a nutritional gap-filler that also includes these popular stress control ingredients, AG1 fits the bill. The popular greens supplement AG1 by Athletic Greens contains such a wealth of ingredients, it’s forgivable if you overlook a few of them on the epic nutrition facts label. However, we do want to note that this supplement isn’t the best choice for those following a low-sugar diet. There are no universal guidelines when it comes to ashwagandha dosing. Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress. Also known as Indian ginseng and Vitania sluggard, the scientific name of the ashwagandha plant is Withania somnifera, which means winter cherry. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives.View Source Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives.View Source is an evergreen plant grown in India, Africa, the Middle East, and parts of Europe. Other supplements may be more appealing because they've added crucial nutrients like vitamin D or choline to their blends for immunity and cognitive support. Ashwagandha supplements come in a variety of forms—tinctures, capsules, powders, gummies, and powders alike. If you're an athlete or sports enthusiast, you may be interested in hearing the latest ashwagandha research on physical performance. Research on fertility in females is scarcer, but there seems to be a potential for Ashwagandha to increase sexual function, decrease sexual distress 52, 53, and enhance sexual behaviours in females. Positive impact on body composition can also be potentially explained by the changes in cortisol and testosterone levels. Body composition i.e. the percentage of fat tissue and muscle mass is an important element for both health and sports performance. Total number of studies is very low, with even fewer performed on trained subjects.