Similarly, in a mouse model of restraint stress, an undefined root extract of WS protected against a stress-induced reduction in hippocampal serotonin levels . There is evidence from animal studies that WS may possess serotonergic activity, which could play a role in its anti-depressant effects. Aqueous , methanolic , and hydroalcoholic extracts 52, 120, along with a traditional root extract made with water and ghee of WS, all demonstrated anti-depressant activity. The brain is uniquely susceptible to oxidative stress , and research suggests that anxiety disorders are marked by decreased antioxidant defenses combined with increased oxidative damage . 3. Proposed Mechanisms for Anti-Depressant Effects Ashwagandha (Withania somnifera (L.) Dunal) is a herb traditionally used to reduce stress and enhance wellbeing. 2 gummies twice daily (4 total) There are quite a few ashwagandha supplements on the market. So be sure not to take more gummies than Goli instructs, which is up to four gummies per day. HealthXwire Interestingly, withanolide-free fractions improved endurance and reversed several stress-induced physiological changes , and showed anti-anxiety and anti-depressant effects in stressed mice , suggesting a role for other groups of compounds.Ashwagandha helps bring these levels back to normal, promoting a state of relaxation and reducing stress symptoms.The exact molecular mechanisms of action of Withania sommnifera and its active ingredients in the context of male infertility treatment are still unknown .Although Ashwagandha seems to repetitively decrease stress and anxiety, it’s important to further examine its impact on different populations e.g. professional athletes during competition season or demanding training camps.This systematic review and meta-analysis evaluated the effects and safety of Ashwagandha on psychosomatic functions related to stress and anxiety among patients.Oligosaccharides of WS, despite being abundant in aqueous root extracts 59, 62, have not been evaluated independently for biological effects.Withanolides are reported to be the main neurologically active compounds of WS 7, 12, 140; however, only a small number of the withanolides in WS have been evaluated for their neurological effects, and the results are mixed.Furthermore, the bioactive compounds in ashwagandha, known as withanolides, play a critical role in its stress-relieving properties. The possibility of synergistic or additive effects between components must also be considered since these may be lost when single compounds are tested, giving a false impression of lack of biological activity. In summary, there have been limited studies linking the withanolides to the neuropsychiatric effects of WS, and other compounds may play a role in these effects. Oligosaccharides of WS, despite being abundant in aqueous root extracts 59, 62, have not been evaluated independently for biological effects. Only a few of the studies found in the literature tested pure WS compounds for their neuropsychiatric effects. In addition to the limited number of blood biomarkers evaluated in these clinical studies, a more comprehensive assessment of inflammatory cytokines and neurotransmitter levels would add to our understanding of the mechanisms through which WS achieves the clinical endpoints observed. Follow-up after intake cessation will also be helpful to identify if there are any withdrawal issues and whether positive changes are sustained over time once supplementation is ceased. Moreover, despite these mechanisms being discussed separately, their effects do not occur in isolation and it is likely that the interaction of all these mechanisms may be responsible for the positive, mood-enhancing effects of ashwagandha. For example, increased DHEA-S secretion has been demonstrated in adults following acute stress exposure,31,32 and is higher in adults with posttraumatic stress disorder, as confirmed by a recent meta-analysis. First, ashwagandha may have an attenuating effect on the hypothalamic-pituitary-adrenal (HPA) axis activity. Based on our findings, the anxiolytic effects of ashwagandha may be attributed to several mechanisms. Metabolic health In a rat model of ischemic stroke, a standardized hydroalcoholic root extract of WS also reduced lipid peroxidation and increased antioxidant activity in the brain . Animal studies investigating the anti-anxiety effects of WS (Table 3) have demonstrated an association between anxiety-like behavior and the dysregulation of oxidative stress and inflammatory markers, which are ameliorated after administration of WS. As described in Table 2, various preparations of WS root attenuated the stress-induced increase in peripheral cortisol and corticosterone levels 38, 39, 41, 42, 46-48, 50, 54, 56. The anti-stress activity of WS is most commonly attributed to its effects on the glucocorticoids cortisol and corticosterone (the major stress hormones in humans and rodents), respectively . By working through multiple mechanisms such as lowering cortisol, enhancing GABA activity, and regulating the HPA axis, Ashwagandha helps the body cope with stress naturally. Ashwagandha gummies are a convenient and effective way to manage stress and anxiety. Ashwagandha gummies are an excellent choice for anyone looking for a natural, safe way to reduce stress and anxiety. Many Ashwagandha gummies contain additional ingredients that enhance their stress-relieving effects. Research into the effects of Ashwagandha on the brain is ongoing, but there is enough evidence to explain why this herb is so beneficial for stress and anxiety. Indeed, human studies showed decreases in some inflammation markers like Nuclear Factor Kappa B after Ashwagandha supplementation, suggesting anti-inflammatory properties . It cannot be excluded that sleep quality is another factor known to influence cortisol and testosterone levels , possibly mediating Ashwagandha’s impact on those hormones. Significant increases in testosterone levels following Ashwagandha supplementation were also evident in adults subjected to strength training . Recent systematic review also concluded that Ashwagandha supplementation can increase testosterone levels in adults with no chronic disorders . To understand the therapeutic mechanisms of ashwagandha in stressed adults, changes in the stress hormone, cortisol, and steroidal hormones, DHEA-S and testosterone were measured. Changes in cortisol scores across the 2 treatment groups and repeated measures ANOVA significance levels are detailed in Table 3 and Fig. The DASS-21 is a validated self-report measure assessing symptoms of stress, anxiety, and depression. Capsules containing either 240 mg of an ashwagandha extract (Shoden) or placebo (roasted rice powder) manufactured by Arjuna Natural Ltd, Aluva, Kerala, India were used for the intervention and placebo groups respectively. Individuals with acute narrow-angle glaucoma, prostate hypertrophy, cardiovascular, endocrine or renal disease, or another chronic disease that could affect stress/anxiety or restrict normal, daily function were also ineligible to participate in the study. In addition, Ashwagandha can also be considered as an alternative treatment instead of pentoxifylline . In men with idiopathic infertility, it improves sperm parameters while having no side effects. To date, the exact relationship between CO groups, oxidative stress, and disease is not known. 4. Antibacterial Properties All cases were reversible, with liver tests normalizing after 1–9 months after cessation of supplementation . Six cases of liver injury attributed to Ashwagandha supplementation have been documented. None of those studies reported any serious adverse events or changes in vital signs, haematological and biochemical parameters. 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 . Evidence presented in a study by Kanjilal et al. showed that Ashwagandha extract applied for a period of 8 to 12 weeks can be useful in managing arthritis symptoms in patients. Based on these results, it can be concluded that the anti-inflammatory effects of Ashwagandha could potentially be used in the prevention of skin inflammation . In a study conducted in an animal model, Withania somnifera root powder was administered orally to rats for three days, one hour before inflammation was induced by an injection of CFA (complete Freund’s adjuvant). Also, most studies examined WS in participants already experiencing symptoms of stress, anxiety, insomnia, or depression, thereby increasing the clinical relevance of the research. The results of these clinical studies provide broad support for WS’s ability to reduce stress and anxiety and to improve sleep quality when administered for two or more months. As summarized in Tables 2-5, WS has been widely evaluated in animal models of neuropsychiatric disorders, with most studies focusing on the effects of WS in anxiety and stress. WS increased total sleep time and decreased sleep latency while not affecting fly activity during wake time . Regular consumption of Ashwagandha gummies can help maintain a robust immune response, reducing the risk of infections and illnesses. Athletes and fitness enthusiasts often use Ashwagandha gummies to enhance performance, reduce exercise-induced muscle damage, and promote faster recovery. It supports adrenal health, enhances mitochondrial function, and improves cardiovascular endurance. Plasma bioavailability of withaferin A was also shown in rats after oral administration of a polyherbal formulation containing WS root . It is desirable to evaluate the in vivo oral bioavailability, Plasma Pharmacokinetics (PK) and tissue distribution (particularly to target organs) of putative active compounds, which are often identified through in vitro bioassays or parenteral administration in vivo. The application of both targeted and untargeted chemical profiling of botanicals can be used to document the composition of botanical extracts more comprehensively 12, 145. Interestingly, the literature description of KSM-66® as an “aqueous” extract differs from the product website describing the use of a traditional process involving milk . Two studies 36, 56 were performed on commercial products (KSM-66®; Sensoril®) used in human trials; however, the description of the products differed. Effortless Home Workouts to Build an Easy Body with Lasting Results 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.Of note, Candelario et al. (2015) found that WS was also a strong GABAρ1 receptor agonist and that these receptors were 27 times more sensitive to WS than GABAA receptors .Sixty adults were randomly allocated to take either a placebo or 240 mg of a standardized ashwagandha extract (Shoden) once daily.There is some evidence showing benefits from Ashwagandha supplementation in inflammatory-driven chronic diseases .Chemical structures of the main active compounds present in Ashwagandha (Withania somnifera) root.The present article provides a detailed and comprehensive review focusing on these neuropsychiatric effects of WS.Besides its impact on psychological aspects such as insomnia, anxiety, depression or obsessive-compulsive disorder, it’s worth exploring Ashwagandha’s effects on fertility, sexual function, vitality and cognitive function, especially in aging and cardiometabolic-diseased people. Any studies that included WS as part of a multi-herb or multidomain intervention were excluded due to an inability to differentiate the effects of WS from other interventions used. The mechanisms by which stress contributes to these disorders include hyperactivity of the Hypothalamic-Pituitary-Adrenal (HPA) axis and dysregulation of the immune system 31, 32. Over 70 individual withanolide derivatives have been reported in WS leaf and root 12-14, with higher levels in the leaves than in the roots . Cooley et al. (2009) evaluated the use of naturopathic care, which included the use of WS for treating anxiety using psychotherapy as the control . The HAM-A is a self-reported questionnaire used to assess the severity of anxiety as perceived by the respondent. Only two studies compared more than one dose in the intervention group 60, 62. The optimum extraction method and dosage to address any or all of these disorders has yet to be determined, as is the severity of the conditions that are responsive to WS. Where a polypharmacy approach may be used in allopathic medicine, WS may offer a single treatment to address each of these conditions simultaneously. Further studies are required to evaluate this important aspect of the use of WS fully. The clinical relevance of these findings will depend on the systemic concentrations of these compounds achieved during regular use of WS. Given the well-established relationship between stress and neuropsychiatric disorders, it is likely that WS’s anti-stress activity plays a key role in its potential health benefits for depression, anxiety, and insomnia, and vice versa. As mentioned, this extract, renowned for its purity and potency, contains a high amount of the bioactive compounds responsible for ashwagandha’s stress-alleviating effects. Numerous studies have shown that ashwagandha exhibits cortisol-modulating effects, effectively attenuating the body’s stress-induced physiological responses. Studies have shown that Ashwagandha supplementation can significantly reduce cortisol levels, leading to decreased feelings of stress and anxiety. In this randomized, double-blind, placebo-controlled trial, the 60-day intake of an ashwagandha extract (Shoden) in mildly anxious, healthy adults resulted in significant emotional improvements over time. However, mitigating its effects can be achieved through the use of natural supplements, with ashwagandha emerging as a convenient tool for stress management. This cardiovascular support complements the stress-alleviating properties of ashwagandha, providing users with a more expansive health solution. By promoting restful sleep, these gummies contribute to the restoration and recovery processes that occur during the night, further supporting the body’s resilience to stress. The cornerstone of these gummies is the incorporation of KSM-66 Ashwagandha, a clinically studied and highly bioavailable form of ashwagandha extract. These compounds not only shield the brain from oxidative stress but also support the maintenance of a healthy inflammatory response. Kelgane et al. (2020) included the Sleepiness Scale, a 4-item questionnaire, to assess the likelihood of falling asleep during daytime activities . Several outcome measures were used to assess changes in sleep, and the majority of studies evaluated more than one sleep measure (Table 1). Five human studies have investigated WS for its effects on insomnia in adults aged years (Table 1). A well-defined water extract of WS (ASH-WEX) was given orally to rats for 15 days, after which they were sleep-deprived for 12 hours . Sleep-promoting effects of Ashwagandha (Withania somnifera, WS) in animal studies. In a study conducted on human embryonal neuroblastoma SK-N-SH cells, Ashwagandha extract was shown to have antioxidant properties (significantly reduces free radical generation). A study was also conducted in transgenic mice that were given a half-purified extract of Whitania somnifera root containing mostly withanolides for 30 days. However, more medical studies are needed to assess the safety of withaferin A and to confirm its neuroprotective effects in the treatment of Alzheimer’s disease . The second part of the name “gandha,” means fragrance and refers to the characteristic smell of the fresh root of the plant .Ashwagandha, a revered herb in Ayurvedic medicine, has been used for over 3,000 years to relieve stress, improve concentration, and boost energy levels.Anti-depressant effects were observed for WS root extracts 51, 52, 54, 78, 81, 117, 119, leaf and root extracts , and isolated compounds from WS, including 27-O-beta-D-glucopyranosylpubesenolide-3-O-beta-D-glucopyranoside (withanoside X) and sitoindosides VII-X 17, 52, 81 (Table 4).It is usually defined as a subjective feeling of tiredness upon awakening, possibly due to insufficient sleep .The fact that many of the standardized, active extracts contain 70-95% of uncharacterized materials highlights the possibility of additional, unidentified active compounds.The consistent praise for their ability to provide stress relief without compromising alertness suggests that the specific formulation, incorporating KSM-66 Ashwagandha, strikes a balance between potency and user tolerance.As previously discussed, WS has demonstrated both antioxidant and anti-inflammatory activities in various animal models, making it a good candidate for investigation for anti-depressant activity.Unfortunately, the limited number of available human studies have not measured neurotransmitter levels in response to WS administration as a possible mechanism, warranting further investigation. A 22.5% variability across time was observed in the ashwagandha group and a 3.4% variability in the placebo group. A 15.8% variability across time was observed in the ashwagandha group and a 4.5% variability in the placebo group. A 23.9% variability across time was observed in the ashwagandha group and a 1.6% variability in the placebo group. Accordingly, we examined changes in morning cortisol, DHEA-S, and testosterone levels. However, the strength of findings is hampered by the small sample sizes used and short treatment duration with no study greater than 8 weeks. However, further investigation utilizing larger sample sizes, diverse clinical and cultural populations, and varying treatment dosages are needed to substantiate these findings. If you have underlying health conditions, are pregnant, or taking medications, it’s important you speak to your doctor if you’re considering taking an ashwagandha supplement. People with diabetes should consult their physician before taking ashwagandha as it may decrease blood sugar levels. 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. Studies have shown that various compounds isolated from parts of Ashwagandha, such as the root, stem, and leaves, exhibit anti-cancer properties. Compared to placebo, a significant improvement in sexual arousal, lubrication, orgasm, and an increase in the number of successful sexual intercourses was observed . Allow the gummies to dissolve in your mouth for optimal absorption, and feel the soothing effects wash over you. Simply take 1-2 gummies as needed to help manage stress and promote relaxation. Dr AL has received study funding from Arjuna Natural Extracts Ltd in the past for previously completed unrelated studies and has received compensation for conference presentations. Moreover, further investigation into the effects of ashwagandha on other hormones such as pregnenolone, oestrogens, and progesterone; and examinations into gender differences will be useful. Dose-escalation studies for nonresponders and dose-response effects may also be of interest. The reduction in morning cortisol and DHEA-S in participants taking ashwagandha suggest it has a moderating effect on HPA axis activity in stressed adults.Biochemical studies confirmed the activation of heat shock, the reduction of mutant huntingtin aggregates, and the improvement of striatal function in the brain in mice.Acute and sub-acute toxicity of a hydroalcoholic root extract of WS was investigated in female Wistar rats .Triethylene glycol, a compound from WS leaves, was found to induce sleep in mice and reduce anxiety- and depression-like behavior in mice , although the concentrations used were high compared to the parent WS extract.Selected WS compounds tested, or found in WS extracts tested, for effects related…There was an increase in sperm count, improvement in sperm morphology, an increase in sperm volume, and an increase in sperm motility, which also increased the possibility of pregnancy in women.Sleep-promoting effects of Ashwagandha (Withania somnifera, WS) in animal studies.The results of the study showed that Ashwagandha extract significantly increased natural killer cell activity and cytokine levels, compared to placebo .(3) Additionally, another study showed that ashwagandha helped improve information processing speed, cognitive function, and memory.Firstly, Ashwagandha may decrease the activity of the hypothalamic–pituitary–adrenal (HPA) axis. ANTI-DEPRESSANT EFFECTS The clear hierarchy of mechanisms responsible for Ashwagandha’s effects is unclear and demands further exploration. There is some evidence showing benefits from Ashwagandha supplementation in inflammatory-driven chronic diseases . Withanone, one of withanolides which are considered the main active constituents of Ashwagandha extract, emerged as a compound profoundly responsible for this effect . It has been suggested that an IC50 of less than 100 μg/mL for extracts or 100 μM for active constituents should be classified as potent inhibition that could lead to undesirable herb-drug interactions 156, 157. Pharmacokinetic interactions may also occur when botanicals alter the activity of drug transporters or drug-metabolizing enzymes . The GABA-mimetic and serotonergic activities seen with some WS extracts in rodents would suggest caution when co-administering WS with drugs that work by similar mechanisms. While these studies suggest that WS does not cause significant toxicity, the possibility of adverse events arising from herb-drug interactions must be considered . By synergistically integrating these omega-3s with the stress-alleviating properties of ashwagandha, Kori Krill Oil’s product offers users a comprehensive solution that not only targets stress but also supports cognitive resilience. Kori Krill Oil’s product strategically combines these omega-3s with the stress-relieving properties of ashwagandha, offering users a holistic approach to well-being. It is evident that Nature Made Ashwagandha Gummies are an effective means of obtaining ashwagandha to mitigate stress. Researchers believe that this could potentially be a treatment for people suffering from insomnia and anxiety. Many current sleep medications have side effects, so it is thought that herbal remedies may provide an alternative therapy for insomnia. Unfortunately, there has been a significant increase in the proportion of people taking sleep medication, which indicates the scale of the insomnia problem. 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. This caused significant myocardial necrosis, an oxidation–antioxidation imbalance, and an increase in lipoperoxidation. However, there are potentially additional mechanisms of action that were not investigated in our study. Statistically significant, between-group differences were confirmed by 1 mood measure (HAM-A), while a strong positive trend was observed for the DASS-21 measure. This will help us develop clearer hypotheses about ashwagandha's anxiolytic mechanisms of action. Given the small sample size recruited in our study, we were unable to examine the relevance of such changes for symptom resolution. In these studies, divergent ashwagandha extracts with varying treatment doses were also used.Most of the extracts studied were derived from the root of WS 37-39, 41, 42, 46-49, 51, 53-56.It was also noted that Ashwagandha supplementation statistically and significantly reduced HAM-A (Hamilton Anxiety Rating Scale) and to a slightly lesser extent, reduced DASS-21 (Depression, Anxiety and Stress Scale).It has been suggested that an IC50 of less than 100 μg/mL for extracts or 100 μM for active constituents should be classified as potent inhibition that could lead to undesirable herb-drug interactions 156, 157.NRS, or non-restorative sleep, does not have a standard and generally accepted definition, but it is considered by a large proportion of researchers to be a symptom of insomnia.The ashwagandha extract was well-tolerated with no reported significant adverse effects.None of those studies reported any serious adverse events or changes in vital signs, haematological and biochemical parameters.A root powder of WS reversed these effects, demonstrating immune-stimulating and anti-inflammatory effects. In addition, a significant increase in testosterone levels and a significant decrease in body fat were noted in the treated group . It was noted that in the Ashwagandha-supplemented patients, the level of exercise-induced muscle myocyte damage was significantly lower than in the placebo group, as indicated by the stabilisation of plasma creatine kinase levels. A significant increase in muscle strength was observed in the treated patients, as well as an increase in muscle mass in the arms and chest. Ashwagandha supplementation has been shown to significantly increase muscle strength and to stimulate muscle renewal processes. Ashwagandha extract lowers thyroid hormone levels in the blood and regulates glucose metabolism, which is impaired in thyroid disease. Ashwagandha, therefore, appears to be a valuable addition to pharmacotherapy in the treatment of bacterial infections.Notably, the omega-3s are derived specifically from krill oil, sourced from the pristine waters of the Antarctic, introducing an additional layer of benefit to stress support.One noteworthy alternative is Kori Krill Oil’s Stress & Body Ashwagandha + Omega-3, presenting a unique blend of ashwagandha and omega-3 fatty acids.Ashwagandha contains compounds like withanolides that exhibit strong anti-inflammatory and antioxidant effects.In recent years, Ashwagandha has gained attention for its potential to alleviate stress, anxiety, and fatigue.Similarly, an earlier review by Alam et al. (2012) reported that WS has been used in all age groups and both sexes, even during pregnancy, without any reported side effects .Beyond being vegan, these gummies are free from common allergens, making them suitable for a broad audience.The substance that mainly stimulates thyroid activity is withaferin A, which also has anticancer effects.Given the small sample size recruited in our study, we were unable to examine the relevance of such changes for symptom resolution.Kumar and Kalonia (2007) investigated the sleep-promoting activities of an undefined root extract of WS in sleep-deprived rats, in which rats were given an intraperitoneal injection of WS before 24 hours of sleep deprivation using a grid suspended over water method . However, one of the most common uses of Ashwagandha products is for stress relief. The varied biological effects of WS have been widely studied and reviewed, including its potential application in brain disorders 21-23. The structures of specific WS compounds mentioned in this review are shown in Fig. Based on this assumption, all products tested included derivatives of WS root, although some commercial products also had WS leaf extract. Interestingly, the neurotransmitter GABA was produced by in vitro cultures of WS leaves , suggesting it may also be present in cultivated WS plants and possibly contributing to the reported GABAergic effects of extracts. For example, the sitoindosides VII and VIII, which are not withanolides, reduced stress and depressive symptoms in rodents ; and a flavonoid-rich fraction was found to reduce depression-like behavior in rats . Conversely, withaferin A, withanolide A, three other withanolides, and sitoindosides VII-X did not appear to possess the GABAergic activity seen with extracts of WS 95, 104. Withanolides are reported to be the main neurologically active compounds of WS 7, 12, 140; however, only a small number of the withanolides in WS have been evaluated for their neurological effects, and the results are mixed. Besides its impact on psychological aspects such as insomnia, anxiety, depression or obsessive-compulsive disorder, it’s worth exploring Ashwagandha’s effects on fertility, sexual function, vitality and cognitive function, especially in aging and cardiometabolic-diseased people. In a more recent systematic review, all 3 studies examining the impact of Ashwagandha on anxiety levels (Hamilton Anxiety Scale) showed significantly positive results . Compared to placebo Ashwagandha significantly decreased anxiety scores in 3 out of 4 experiments, although all studies had uncleared or high risk of bias . Evidence for beneficial influence of Ashwagandha supplementation on male fertility is rather promising with significant increase in sperm concentration, semen volume, sperm motility, testosterone and luteinizing hormone levels . Overall, the findings have been positive; however, the relative safety and anxiolytic potency of these different extracts are yet to be examined. These may have an influence on therapeutic outcomes so would be worth examining in future studies. Within the adrenal cortex, production of cortisol and DHEA occurs in different layers, with cortisol produced in the zona fasciculata and DHEA in the zona reticularis. Only three studies examined WS within a relatively narrow age range (25 years) and in middle-aged or older adults 64, 68, 70. The age and sex of participants were not well controlled in these studies, however. However, the exact nature of the placebo and blinding and randomization methods were not always reported (Table 1). Most of the studies had a preponderance of male participants, and four studies 60, 63, 64, 69 did not provide information on participant sex. Only three studies 59, 66, 67 included similar numbers of male and female participants. The other studies recruited participants covering a wide age range (e.g., 18 to 75). An aqueous extract containing triethylene glycol as the main ingredient was therefore investigated. It was found that in mice, an alcoholic extract containing a high amount of active witanolides was not effective. The tested treatment was found to be safe and effective, and the participants showed good tolerance . 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. However, due to the multitude of emerging reports, it is necessary to continuously update the knowledge on this raw material, both with regard to the possibility of its use in disease treatment and above all, with regard to its safe use. However, it is important to note that research on Ashwagandha is ongoing, and more studies are needed to confirm its potential therapeutic uses and to determine the optimal doses and durations of use. Over the years, research has been conducted to investigate the various effects of Ashwagandha, and this research has shown that it has multiple beneficial effects on different body systems. The study used qualitative analysis to assess the perceived impact of Ashwagandha on these factors, and the results indicated that participants who took Ashwagandha reported improvements in these areas compared to those who took a placebo. It can therefore be concluded that Withania somnifera is an effective therapeutic agent for the treatment of sleep deprivation . Indicators of oxidative stress were measured by spectrophotometry, while serotonin and dopamine levels were measured by ELISA. A study was conducted on adult male rats where the animals were subjected to sleep deprivation for one week. It occurs when insufficient sleep leads to reduced efficiency, impaired alertness and a deterioration in overall health 99,100,101. Talk with your doctor and read the packaging of your ashwagandha supplements to determine when and how often to take the supplement. Taking ashwagandha for at least eight weeks may also provide more benefit, although experts have not yet determined if it’s safe to take ashwagandha long-term. Following dosage instructions on the product packaging is also a good idea, since there are different formulations of ashwagandha available. In addition, an aqueous extract of Withania somnifera effectively increased muscle strength and induced fat growth. A study was also conducted on a group of adult athletes who were given a strictly defined dose of Ashwagandha, while the other group received a placebo. Specifically, the Ashwagandha group showed a significant increase in maximal aerobic capacity, time to exhaustion, and ventilatory threshold. This growing body of research on Ashwagandha highlights its potential as a valuable natural remedy for many health concerns. There are also reports of anti-inflammatory, antimicrobial, cardioprotective and anti-diabetic properties. In recent years, there has been a significant surge in reports on the health-promoting benefits of winter cherry (Withania somnifera), also known as Ashwagandha. Further elucidation of active compounds of WS is also needed. However, further high-quality studies are needed to firmly establish the clinical efficacy of the plant. 1. Animal Studies The combination of ashwagandha and omega-3s in Kori Krill Oil’s product addresses the intricate interplay between mental and physical well-being. Furthermore, eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, prominent in this formulation, are renowned for their cardiovascular and cognitive health benefits. Notably, the omega-3s are derived specifically from krill oil, sourced from the pristine waters of the Antarctic, introducing an additional layer of benefit to stress support. Ashwagandha gummies offer a convenient, tasty, and effective way to enjoy the numerous health benefits of this powerful adaptogenic herb. It’s best to start with a lower dose and gradually increase as needed, under the guidance of a healthcare provider. Additionally, Ashwagandha promotes healthy hair growth by improving blood circulation to the scalp and balancing hormone levels, which can prevent hair thinning and loss. The antioxidant and anti-inflammatory properties of Ashwagandha also benefit skin and hair health. Incorporating Ashwagandha gummies into your diet can support cardiovascular health and reduce the risk of heart-related conditions. Ashwagandha contributes to heart health by reducing cholesterol and triglyceride levels, improving blood circulation, and lowering blood pressure. Ashwagandha can aid in weight management by reducing stress-related cravings and promoting a healthy metabolism. Higher cortisol levels can reduce the body’s ability to build muscle. (8) Another study from 2022 determined that ashwagandha helped reduce food cravings after 30 days in young adults. Researchers found that ashwagandha decreases stress, resulting in reduced food cravings and better eating behaviors. In a 2014 review, researchers suggested that ashwagandha has a positive effect on producing healthy white blood cells and therefore is effective in helping regulate the immune system. (3) Additionally, another study showed that ashwagandha helped improve information processing speed, cognitive function, and memory. This narrative review delves into the most recent findings and provides a comprehensive overview of the current understanding of ashwagandha’s potential uses and any known safety concerns and contraindications.Only two studies compared more than one dose in the intervention group 60, 62.The cornerstone of these gummies is the incorporation of KSM-66 Ashwagandha, a clinically studied and highly bioavailable form of ashwagandha extract.One 10-week study showed that taking 300 mg of ashwagandha twice daily helped improve sleep quality in patients with insomnia.Furthermore, eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, prominent in this formulation, are renowned for their cardiovascular and cognitive health benefits.Your daily habits and environment can significantly impact the quality of your sleep.The association of biological activity to chemical content is a priority area of research for Ashwagandha.The effect of an aqueous fraction devoid of witanolides, which was isolated from the root of Ashwagandha, was also studied. Volunteers took aqueous extracts over a 10-day period in doses that increased over time, starting with the equivalent of 6 g and ending with the equivalent of 10 g of vitania sluggard root . 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. At the end of the study, a significant increase in VO2 max (maximum aerobic capacity) was observed in the treated group of athletes, compared to the placebo group. In one study conducted, young healthy men were orally administered 300 mg of Withania somnifera root extract twice daily for eight weeks. Chronic stress induced the induction of hyperglycaemia, glucose intolerance, elevated plasma corticosterone levels, increased gastric ulcers, sexual dysfunction, cognitive deficits, immunosuppression, and mental depression. Furthermore, the bioactive compounds in ashwagandha, known as withanolides, play a critical role in its stress-relieving properties. Most studies use 300–600 mg of root extract daily. From reducing stress and improving sleep to boosting cognitive function and supporting immune health, Ashwagandha can be a valuable addition to your wellness routine. The appropriate dosage of Ashwagandha gummies varies based on the concentration of active compounds and individual health goals. By regulating cortisol and supporting thyroid function, Ashwagandha gummies may help control appetite, improve metabolism, and support healthy weight loss efforts. Jagota and Kowshik (2017) demonstrated that a hydroalcoholic leaf extract of WS restored age-induced changes in several clock genes (e.g., rBmall, rPer1, rCry1, rPer2) in the suprachiasmatic nucleus of middle- and old-aged rats . It is also evidenced that WS has chronomodulatory effects on the brain. Additional studies are needed in the target population to determine the effectiveness of WS on improving insomnia. While stress may be initiated centrally, the response to psychological stress can include both physiological changes and neuropsychiatric symptoms. Stress can be “good” (e.g., a demanding situation leading to a beneficial outcome), “tolerable” (e.g., where the individual has sufficient resilience to overcome or adapt to the stressor), or “toxic” (e.g., where the stress response is insufficient, leading to disease) . Stressors can be physiological (e.g., pathogens or an unfavorable physical environment) or psychological (e.g., fear, anxiety, or social discomfort) . The term “stress” is generally understood as a challenge to the organism that requires a response. Lopresti et al. (2019) observed a decrease in DASS-21 score among participants, but the change was not statistically significant . Gannon et al. (2019) assessed depression using the Positive and Negative Syndrome Scale (PANSS) (described previously) . These shocks are uncontrollable and unavoidable, so the animals develop learned helplessness, which is considered a sign of depression-like behavior. The LHT involves dividing study animals into three groups with differing exposure to electrical shocks 115, 116. Another common depression test model was the Learned Helplessness Test (LHT). The HAM-A is a self-reported questionnaire used to assess the severity of anxiety as perceived by the respondent.Researchers commonly give study participants ashwagandha doses of 300 milligrams, either once or twice a day.The largest number of research examining clinical benefits of Ashwagandha supplementation was conducted on fertility and reproductive system.Evidence presented in a study by Kanjilal et al. showed that Ashwagandha extract applied for a period of 8 to 12 weeks can be useful in managing arthritis symptoms in patients.Research into the effects of Ashwagandha on the brain is ongoing, but there is enough evidence to explain why this herb is so beneficial for stress and anxiety.These effects were reversed by WS, suggesting immune-modulating activity 41, 42.WS extracts have also been shown to be safe in animal toxicity studies.In summary, there have been limited studies linking the withanolides to the neuropsychiatric effects of WS, and other compounds may play a role in these effects. The most commonly used instrument was the sleep quality rating, a seven-point Likert scale with higher ratings indicating worse sleep quality 60, 63-65. Four of the studies used KSM-66 Ashwagandha® 60, 63-65, while Deshpande et al. (2020) used Shoden® . All the studies used a commercially available preparation of WS, administered in capsule form. WS was also found to reverse the stress-induced decrease in adrenal cortisol content 38, 40. A more comprehensive overview of mechanisms that may be related to the anti-stress effect of WS is illustrated in Fig. The anti-stress effect of WS has been attributed to several mechanisms, including reduction of glucocorticoids and immune modulation (described below). Four studies used versions of the PSS 57-60, two studies used versions of the DASS 57, 61, and one study used the GHQ-28 . The treatment period was variable, with three studies lasting 8.5 weeks 57, 61, 62, two lasting 8 weeks 58, 60, and one lasting 12 weeks . On visit 2 (baseline/day 0) eligible participants meeting criteria eligibility were randomized into 1 of 2 treatment conditions (ashwagandha or placebo). Enrolled participants were assigned to either 1 of the 2 study groups (ashwagandha or placebo) using a random number table. In all these studies ashwagandha was well tolerated with minimal adverse effects reported. Additionally, one study reported an increased superoxide dismutase levels and one study showed an increase in total antioxidant capacity . 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. This effect on HPA axis, a main regulator of stress response, is evident through lowered morning cortisol levels (a biomarker of stress) following Ashwagandha supplementation . It turned out that this extract caused a significant induction of NREM (Non-Rapid Eye Movement) sleep. Significant improvements in sleep quality, mental alertness upon awakening, and general well-being were observed. Studies have also been conducted in older people aged 65–80 years to assess the safety, efficacy, and tolerability of Ashwagandha root extract. If you experience persistent side effects, it's recommended to reduce the dosage or discontinue use and consult a healthcare professional. While ashwagandha alone may not directly lead to weight loss, it can support weight management by helping to reduce stress-induced eating and improving fat metabolism. Most people start to notice improvements in stress levels and mood within 2 to 4 weeks. In fact, combining ashwagandha with magnesium can further enhance its stress-relieving and muscle relaxation properties. Nevertheless, the studies conducted so far suggest that WS by itself has a good safety profile, adding to the potential of this traditional herb to provide resilience against stress and stress-related neuropsychiatric ailments. Methanol and ethylacetate extracts of WS root had IC50 values of 79 and 58 μg/mL, respectively, for CYP2B6 in HLM, whereas aqueous and ethanolic extracts were not inhibitory at up to 200 μg/mL . Various root extracts of WS had IC50 values greater than 100 μg/mL for the cytochrome P450 isoenzymes CYP3A4, CYP2D6, CYP1A2, and CYP2C9 in human liver microsomes (HLM). Pharmacodynamic interactions between WS and some groups of drugs may exist, as evidenced by additive effects seen in rodent studies between WS and the drugs imipramine , diazepam , and fluoxetine . Further studies are required to examine the safety of WS extracts prepared using other extraction methods and plant parts. Similarly, no signs of subacute toxicity were observed in rats given 500, 1000, or 2000 mg/kg of the extract daily for 28 days. The adaptogenic effects of the standardised extract of Withania somnifera root and Panax ginseng were also studied in rats subjected to chronic stress (CS) using the Footshock method. A study was conducted in female rats to determine the effects of acute sleep deprivation on immune function and the modulation of this state by the application of an aqueous extract of Withania somnifera leaves. Under conditions of stress, depression and anxiety, inflammatory and oxidative processes are increased. Good results in the treatment of sleep disorders have also been obtained by combining Withania somnifera root extract use and diazepam . A reduction in antioxidant enzyme levels was observed in the sleep-deprived rat group. 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. 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. 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. No treatment-related side effects were reported throughout the course of the study . A number of studies show that it significantly impacts the deterioration of mood and cognitive and motor functions. As with insomnia, sickle cell disease (SCD) is much more common in women and in people with depression. It is usually defined as a subjective feeling of tiredness upon awakening, possibly due to insufficient sleep . NRS, or non-restorative sleep, does not have a standard and generally accepted definition, but it is considered by a large proportion of researchers to be a symptom of insomnia. These uses are linked to the botanical’s reputed adaptogenic, anti-stress, and anti-inflammatory properties 6, 7. While benefits were seen in the reviewed studies, significant variability in the WS extracts examined prevents a consensus on the optimum WS preparation or dosage for treating neuropsychiatric conditions. While some studies link specific withanolide components to its neuropsychiatric benefits, there is evidence for the presence of additional yet unidentified active compounds in WS. WS also improved symptoms of depression and insomnia, though fewer studies investigated these applications. HealthXWire is a digital publication that covers news and provides informative articles about health, wellness, and longevity. Ashwagandha was well tolerated with no significant reports of adverse events or changes in hematological measures (full blood count and lipid profile) over time. Good tolerability of ashwagandha intake was also further confirmed by the ability and willingness of all participants to complete the 60-day trial. Demographic characteristics are shown in Table 1 and indicate that the study population was homogeneous, with no statistically significant differences between the groups on demographic characteristics. A total of 60 participants (37 males and 23 females) were enrolled in the study with all volunteers completing the 60-day trial.