Participants who took ashwagandha reported significantly reduced levels of stress and anxiety, as did those in several additional studies involving 250 adults in India and the United States. Surprisingly, significant placebo effects have not typically occurred in previous studies conducted on ashwagandha, which may account for the non-significant finding in this study. However, this finding contrasts with other studies investigating the effects of ashwagandha using the PSS, which have found positive (stress-reducing) effects on PSS scores over time (Chandrasekhar et al., 2012; Salve et al., 2019). On the other hand, several anabolic and catabolic signaling pathways regulating muscle protein synthesis and energy metabolism might be affected after the administration of Ashwagandha. The cytoprotective effect of Ashwagandha through the activation of Nrf2 has been corroborated in different cellular contexts and in different combinations of herbal extracts 52,53,54. Palliyaguru et al. (2016) revealed that withaferin A is a potent inducer of Nrf2, a transcription factor that regulates the expression of antioxidant enzymes in response to oxidative stress, through the activation of the PTEN/PI3K/Akt pathway, in a murine model with induced liver toxicity . For instance, these molecules have been shown to induce structural modifications of myofibrillar proteins, which affect their function (e.g., low sensibility to intracellular Ca2+). However, serious adverse effectsseem unlikely with ashwagandha, as a moderate 15% increase in testosteronelevel, which remained within normal endogenous concentrations, was observed inthis study. Inaddition, contrary to previous investigations on ashwagandha, a stressed or anxiouspopulation, where higher cortisol levels are commonly observed, was not specificallyrecruited. The effect ofashwagandha on estradiol has not been previously investigated, although there areseveral studies confirming its cortisol-lowering effects in adults. No major side effects of L-theanine have been reported. But human studies have generally been small, so more research is needed to know when L-theanine might be most helpful. These effects might be stronger in people who are either anxious about test-taking or those who also drink caffeine. It also has antioxidant and anti-inflammatory activity, so research has focused on learning more about potential health benefits. Three articles 19,20,31 provided multiple outcomes, while one reported both multiple outcomes and multiple treatment arms. Very extreme effect sizes were excluded from the meta-analysis since they may affect the overall effect and/or increase heterogeneity; notwithstanding, we reported all results (including outliers) in Appendix A to demonstrate how the overall effect would have been. However, after evaluating the abstracts and full text of these studies to filter out duplicates and analyze strict compliance with the other inclusion criteria, 471 articles were excluded. After the screening process of the publications found (filtering by date, type of article and availability of full text) resulted in 484 potentially eligible studies. The function forest(), which is included in the brmstools package, and the ggplot2 functions were used to draw forest and density plots within R. 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. In addition, withaferin A extracted from Ashwagandha appears to be a promising ingredient in terms of Alzheimer’s disease treatment. A study was conducted on rats that were orally administered vitanon—an ingredient isolated from the root of Whitania somnifera. In studies conducted on human nerve cells, Ashwagandha has been shown to neutralize the toxic effects of β-amyloid, an implication in neurocognitive impairment during HIV infection . In this context, this paper aims to review the current literature on the activity of Ashwagandha, with a focus on its potential benefits for stress management, cognitive function, and physical performance. A review of the effects of mushrooms on mood and neurocognitive health across the lifespan. If you have low levels of vitamin B12, zinc, or vitamin D, starting supplements may help you boost your brain health. In particular, low levels of iron, magnesium, zinc, B vitamins, and vitamins C, D, and K have been linked to problems with brain health and memory. This study evaluated the efficacy and safety of Ashwagandha standardized root extract in improving sexual health in otherwise healthy women aged 18 to 50 years having HSDD. We compared the clinical efficacy and safety of Ashwagandha root extract with an identical placebo in women for improvement of female sexual function. Ashwagandha roots extract is reported to be safe for human use with a daily dosage of up to 1,000 mg 26,27.Strengths and limitations of the studyA robust double-blind, placebo-controlled design is the major strength of the study. Extract of Ashwagandha root helps manage stress by reducing the stress hormone levels in the blood. It reduces serum cortisol levels in patients with chronic stress, restores adrenal functions and normalizes the sympathetic nervous system . It also stimulates respiratory function, causing smooth muscle relaxation, and stimulates thyroid activity . The body often responds to such programs with increased strength and correlated adaptations 16–19. Muscle recovery was evaluated by using serum creatine kinase level as a marker of muscle injury from the effects of exercise. Although some effects of Ashwagandha supplementation are well researched, there is a paucity of data on benefits related to physical performance and mechanisms underlying its action.In clinical practice, pharmacotherapy remains the primary treatment modality for mood and sleep disorders.Furthermore, all studies evaluated the efficacy of ashwagandha extract in comparison to a placebo, thereby rendering it infeasible to conclude its effectiveness relative to standard pharmacotherapy for cognitive impairment.Capsule adherence was assessed by the twice daily use of a mobile phone pill monitoring/reminder application, by weekly questionnaires asking participants to provide an estimate of the consistency of capsule intake (0–100%), and by the return of unused capsules at the final assessment.Studies should also evaluate the potential interactions of Ashwagandha with drugs already used in the treatment of reproductive disorders.Part Used – The whole plant is useful but roots, leaves, and alkali are mostly used.Given the prior research in this area, we hypothesized that acute ashwagandha ingestion would significantly affect cognitive function. A healthcare provider can advise on whether Ashwagandha suits your needs and suggest the right dosage. Ashwagandha can interact with medications such as sedatives, thyroid medications, and immune suppressants, leading to unwanted side effects. This typically involves taking the supplement for 6-8 weeks, followed by a 2-4 weeks break. If you feel sluggish after taking Ashwagandha, consider taking it in the evening or before bed to prevent daytime lethargy. However, taking it at the wrong time of day could lead to unwanted drowsiness, particularly if taken in the morning. This 8-week prospective, randomized, double-blind, placebo-controlled clinical study was conducted to evaluate the efficacy and safety of oral administration of standardized Ashwagandha root extract in improving sexual health in healthy women who do not have any hormonal disturbances. The potential benefits of ashwagandha for weight loss may include stress reduction, improved energy levels, and supporting healthy hormone balance. A strength of this study was that it evaluated the effects of acute ashwagandha ingestion on measures of executive function and psychomotor vigilance in a double-blind, placebo-controlled, crossover study in healthy younger individuals. But the increases should be by no more than 2.5 mg at a time. Increase to 7.5 mg once a week if needed for additional blood sugar management. This dosage doesn’t usually have a significant effect on your blood sugar, but it helps your body get used to the medication. Dosages of this once-weekly injectable medication are increased over several weeks, until a person reaches their maintenance (steady) dosage. Sometimes surgery is needed to correct the problem, but antibiotics are the most common treatment. Many healthcare professionals also measure around a person's waist to help guide treatment decisions. Asians with a BMI of 23 or higher may have an increased risk of health problems. These can include heart disease, diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea and certain cancers. But it's a medical condition that increases the risk of many other diseases and health conditions. Surprisingly, T3 and T4 levels in our patient remained normal, and only TSH was elevated. In contrast to our case, patients in other case reports had normal thyroid function before use of ARE and no prior history of hypothyroidism. Given the significantly positive thyroid microsomal antibody and ultrasound findings, the etiology of her hypothyroidism seems to be Hashimoto thyroiditis. High cortisol may not always cause noticeable symptoms. Physical activity can support your mental and physical health in many ways. But any walk you can take is a win for your health, whether you walk in nature or not. However, the evidence supporting the use of ashwagandha for weight loss is limited and not strong enough to suggest that it is effective for this purpose. In recent years, it has gained popularity for its potential health benefits, including weight loss. Ashwagandha is a popular adaptogenic herb, which means it may be able to help build your body's resilience against stress and anxiety. In general, standardized extracts made from root-only or root-and-leaf offer more concentrated effects at lower doses. As with any supplement, it’s essential to consult with a healthcare provider to understand how Ashwagandha might interact with your unique body and contribute to your weight goals. Ashwagandha weight loss works by lowering cortisol, which may reduce cravings for sugary snacks. This guide explores how ashwagandha works, its benefits, and how to use it safely for weight loss. Known for its stress-reducing powers, ashwagandha might also help with weight management by curbing cravings and boosting metabolism. But always seek professional advice before making it a part of your health strategy. Usually, a range of 250 to 600 milligrams per day is suggested for weight management. Before starting on Ashwagandha, consulting a healthcare professional is wise. Research also points to Ashwagandha’s potential to reduce stress eating by fostering a calmness that can curb the compulsive urge to eat. A study was conducted on adult male rats where the animals were subjected to sleep deprivation for one week.Thus, the swimming time was approximately doubled after Withania somnifera (WS) treatment.A systematic literature review found 168 studies that link stress to physical activity.Some people, such as muscular athletes, may have a BMI in the obesity category even though they don't have excess body fat.Not only does this scaffold muscle development, but it also amplifies Ashwagandha’s effects on mood and energy.Nature Made Multi + Ashwagandha is the top choice for those seeking a convenient multivitamin that also offers stress relief.The largest increase in the study group for triiodothyronine level in serum was observed in the 4th (+18.6%) and 8th (+41.5%) week of Ashwagandha supplementation. The findings suggest that Withania somnifera may have potential as a natural supplement to enhance cognitive function and improve mood in adults. Ashwagandha also has potential in the adjunctive treatment of exacerbations of schizophrenia symptoms. Upon completion of the study, it was noted that, as with diazepam, DF exhibits an anxiolytic effect that is blocked by flumazenil. Ashwagandha is a powerful weight gainer. It can be taken to gain weight- And trouble with losing weight was why I needed the surgery. Then I find out I can’t have it unless I lose weight. She was always tired, her reflux and blood pressure steadily worsening. Ever since she’d been diagnosed with a slow thyroid, her body was basically stuck in gain-gain-gain mode. Not long ago, Paulette Szalay went for a gastric bypass consultation, hoping it would end a long struggle to get lean and healthy. 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). Haque et al., confirmed that Ashwagandha have beneficial effects on controlling behavioural changes, anxiety and seizures in alcohol withdrawal symptoms in rats, and it improves locomotor activity . It was observed that the oral administration of Ashwagandha alleviated withdrawal anxiety due to chronic alcohol consumption, indicating a protective effect of the study plant in the management of ethanol-withdrawal reactions . 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. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. But supplements, food, and lifestyle habits can help reduce high cortisol levels that come with stress. Several foods have the potential to increase cortisol in your body. This can have an immediate effect on anxiety, stress, heart rate, and blood pressure. In time, these strategies may all assist in regulating your cortisol levels. A study published in the Journal of Evidence-Based Complementary & Alternative Medicine, available through the National Institutes of Health (NIH), provides compelling evidence of Ashwagandha’s impact on weight management (source). Ashwagandha, an ancient herb revered in Ayurvedic medicine, has surfaced in contemporary discussions as a potential agent for body weight modulation. Navigating the intricate weight management journey, many turn to natural remedies, hoping for a healthier balance. Later that night, an internet search revealed the supplement was proven to lower stress and boost thyroid function. You don’t need surgery.” And soon routine blood work revealed her thyroid levels were so much better, her meds were cut by half. The key takeaway is that Ashwagandha’s impact on “weight gain or loss” is not a one-size-fits-all effect and may vary according to your health goals and body chemistry. Ashwagandha’s ability to improve an individual’s stress response supports mental and emotional well-being and contributes to physical health by promoting healthier weight management strategies. Chronic stress triggers the release of cortisol, a hormone that not only promotes fat storage, especially in the abdominal region but can also lead to overeating and increased cravings for high-calorie foods. You can drink it before bedtime. This tea also helps you relax after a stressful day. Ashwagandha tea is a healthy caffeine-free beverage to start your day. Small studies suggest possible benefits, but the research for both products was funded by the companies that make them, which raises concerns about bias. Neuriva and Prevagen claim to support memory and brain health, but the evidence is limited. Everyday habits play a big role in memory, focus, and cognitive function. Supplements aren’t the only way to help with brain health. Additionally, some authors highlight the importance of monitoring hematological status and possible iron supplementation since, throughout the year, several athletes show values of Hb, hematocrit and ferritin below the normal range . Borges et al. also showed a substantial increase in MCV and MCH in elite kayakers after a period of high-intensity training. Several studies have shown the effect of withanolides on the regulation of NF-κB transcriptional activity in different in vivo and in vitro experimental models 10,56,57. Of these, the NF-κB signaling pathway has been involved in the regulation of myogenesis in skeletal muscle in humans and in animal models. Some supplements are used to reduce stress, regulate blood sugar, or support other functions related to cortisol. By promoting restful sleep, ashwagandha may contribute to overall weight loss efforts. By promoting stable blood sugar, ashwagandha may help control appetite and reduce cravings, supporting weight loss efforts. Oral administration of standardized Ashwagandha root extract for eight weeks improves female sexual health in otherwise healthy women who do not have any hormonal disturbances. Studies in mice also show that Withania somnifera extracts (especially those at higher concentrations) are effective in the treatment of malaria, significantly reducing parasitaemia . The study on the mechanism of antibacterial activity by Ashwagandha extract using morphological analysis and membrane stabilization assays showed that it acts by damaging the cell membrane of P. aeruginosa. 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 . The immunomodulatory effect was confirmed in a study on the effect of Withania somnifera root powder on the stimulation of immune activity in immunodeficient mice. A 2025 meta-analysis synthesized data from multiple randomized controlled trials, revealing an average 9.5% drop in body fat among supplement users combining the herb with diet and exercise over 12 weeks . Peeling back the layers of scientific evidence, it’s clear that research on Ashwagandha and weight loss is heating up. Have you ever noticed how stress can hijack even the best weight-loss plans? The 12 Best Supplements to Improve Memory and Brain Health: What the Science Says It is one of the most commonsymptoms encountered in patients receiving primary care medical treatment, reported by14%–40% of patients (Cathebras,Robbins, Kirmayer, & Hayton, 1992; Hickie et al., 1996). Further studies with larger sample sizesare required to substantiate the current findings. 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. See a licensed medical professional for your health condition. Sex hormones have many important roles in the body, including the production of red blood cells (Beggs et al., 2014), promotion of skeletal integrity (Oury, 2012), modification of body composition (Finkelstein et al., 2013), and enhanced sexual responsiveness (Rastrelli et al., 2018). Several studies indicate that fatigue increases with advancing age (Malak et al., 2021; Zengarini et al., 2015). Given the prevalence of stress, its association with mental and physical health, and its effect on quality of life, identifying strategies to reduce its impact is prudent. In another review, the consequences of psychological stress on aging were examined, and it was concluded that it may compromise healthy aging (Moreno-Villanueva and Burkle, 2015). Stress can significantly affect mental and physical health (Cohen et al., 2007) and increases the risk of future morbidity and mortality (Pedersen et al., 2011). The mean (SD) age of the participants in Ashwagandha 250, Ashwagandha 600 and placebo group were 29.65 (6.36), 32.70 (8.79), and 30.35 (6.50), respectively. Seventy-five participants were screened for participation in the study and 60 participants met the inclusion criteria and were enrolled to participate. After waking up in the morning, the overall sleep quality as perceived by the participant was estimated through a seven-point scale. This 8-week prospective clinical trial was conducted using a random-assignment, parallel-group, single-centre, double-blind, placebo-controlled design to evaluate the efficacy of Ashwagandha root extract compared with placebo in reducing markers of stress, and in controlling weight gain and improving general well-being in adults under chronic stress. The outcome of this study suggests that Ashwagandha root extract can be used for body weight management in adults under chronic stress. Other studies have also concluded that ashwagandha may play a role in weight loss in people who experience higher levels of stress. One small study did look at the effects of ashwagandha on weight loss in people experiencing chronic stress. There are some medical conditions that can increase the levels of cortisol and other stress hormones in your blood. In addition to being used to treat stress and anxiety, ashwagandha powder has been shown to help people lose weight.However, this was a small study and more research is needed to confirm these effects.But a nutritious diet is key to supporting healthy cortisol levels.Somnifera on standard parameters of semen from healthy volunteers .Furthermore,supplementation had no significant effect on symptoms of fatigue, vigor, orsexual or psychological well-being.One study gave evidence that Rhodiola rosea supplementation can improve endurance and reduce time to exhaustion.Ashwagandha is an adaptogenic herb that has been traditionally used in Ayurvedic medicine to improve stress and anxiety.It seems that ashwagandha may not be suitable for everyone, and potential side effects should be taken into account when selecting such a supplement, especially for elderly patients and those taking other medications.Usually, a range of 250 to 600 milligrams per day is suggested for weight management. Our goal is to make the best treatment plan for your overall health and personal well-being. In time, cancer cells can break away and spread to other parts of the body. The tumor can grow to invade and destroy healthy body tissue. The amount of muscle in your body also tends to decrease with age. Let’s delve into Ashwagandha’s nuanced role in weight management, examining the science and stories surrounding this intriguing herbal powerhouse. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Always consult your physician before pursuing any treatment plan. 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. To increase compliance and reduce the demands on participants, hormonalconcentrations were evaluated via fasting salivary collections rather than inserum. While participants were encouraged tomaintain regular lifestyle habits during the study, this was not adequatelymonitored. The sample sizerecruited was small, making it difficult to develop definitive conclusions.Future studies should, therefore, involve larger samples. Some studies suggest that it can lower cholesterol and triglyceride levels, which are key factors in maintaining a healthy heart. These effects are likely due to its ability to reduce stress and promote relaxation, allowing the brain to function more efficiently. By reducing blood sugar levels, Ashwagandha helps prevent spikes and crashes that can lead to fatigue, irritability, and cravings for unhealthy foods. Participants suffering from stress and anxiety took a placebo, or various extracts of ashwagandha root or leaves for six to eight weeks. In another 8-week study on healthy, stressed Indian adults, the administration of an ashwagandha extract reduced the PSS scores by 33%, but PSS scores only reduced by 3.6% in the placebo group (Gopukumar et al., 2021). This study was conducted to examine the possible effects of ashwagandha root extract consumption on muscle mass and strength in healthy young men engaged in resistance training. In previous trials, ashwagandha has also altered thyroid hormone concentrations (Sharma et al., 2018), stabilized blood glucose concentrations (Durg et al., 2020), and reduced oxidative stress (Pradhan et al., 2017; Sood et al., 2018). Several clinical trials have demonstrated ashwagandha’s efficacy in reducing stress levels (Chandrasekhar et al., 2012; Choudhary et al., 2017; Gopukumar et al., 2021; Salve et al., 2019). They have demonstrated anti-fatigue, antidepressant, anxiolytic, stress-reduction, and healthy-aging effects (Panossian, 2017; Panossian and Wikman, 2009, 2010). Some research suggests that ashwagandha may help with weight loss however, there is limited research to support this claim. Jump ahead to read more about the risks of taking ashwagandha for weight loss. And as of late, you’ve heard that ashwagandha for weight loss has been growing in popularity. Adaptogenic herbs like Ashwagandha seem to naturally boost energy levels by stimulating the central nervous system and decreasing high cortisol levels, which can cause chronic fatigue, sleep issues, and obesity. The short answer is “not directly.” Ashwagandha itself does not necessarily increase body fat. It helps the body manage stress and promotes overall well-being. While it is not a miracle cure, incorporating Ashwagandha into your diet and lifestyle can help you achieve the weight loss goals that you have set for yourself. Some people find the taste of ashwagandha powder to be bitter, so it is important to start with a small dose and increase gradually as needed. To combine these multiple comparisons within the studies, we set the correlation among comparisons at 0.50. To address this problem, we computed the mean of the outcomes for correlated variables in each study and used this synthetic score as the unit of analyses per study. There were some complex data structures within the analyzed studies that required attention before computing a summary effect across studies. All randomized participants in the analysis were included, as it was the least-biased way to analyze clinical effects. Summary of the results of selected research studies on Ashwagandha (Withania somnifera). In addition, witanolides isolated from Ashwagandha appear to be valuable phytochemicals with antiviral activity in the context of COVID-19 treatment . 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. Thus, it has been shown that treatment with Ashwagandha may be beneficial for normalising thyroid markers in patients with subclinical hypothyroidism . A doctor and/or a dietitian can help you determine what dose of ashwagandha is appropriate to take and for how long.By optimizing thyroid function, ashwagandha may support a healthy metabolism, enabling efficient calorie burning and potentially aiding in weight loss.We chose to use the Moritani-DeVries method because it is less time-consuming and invasive than computer tomography or biopsy, and therefore less likely to discourage study participation.Somnifera extracts improved sperm motility and preserved sperm viability for a longer period than the control.Ashwagandha offers numerous potential health benefits, but it is not without risks.It has numerous health benefits, and it protects you from various diseases.In the Ashwagandha-treated group, there was an inhibition of stress-induced apoptosis with an increase in the expression levels of NF-κB, AP-1, Bcl-Xl and cytochrome c . And you’re unlikely to experience any serious side effects. There’s a solid amount of evidence to suggest omega-3 fatty acids are beneficial for brain health. The best dosage for brain health isn’t yet known. Several studies presented benefits of Ashwagandha e.g. in fertility problems , anxiety , metabolic disorders such as dyslipidaemia, insulin resistance and diabetes , cognitive function , and obsessive-compulsive disorders . Recent systematic reviews showed that supplementing stressed adults with Ashwagandha can decrease morning cortisol levels, indicating stress-relieving properties . In recent years Withania somnifera (Ashwagandha) gained a lot of interest as an adaptogen, aiding sleep, stress management and presenting health and sports-related benefits. Parikh also advises anyone interested in using ashwagandha to see a doctor first to be sure the herb is the right choice for their own health conditions and medications—and then check in again after using it for a short amount of time. A number of small scientific studies suggest that ashwagandha can help relieve stress. Some work on a proper diet and exercise schedule, while some individuals prefer consuming Ayurvedic products for weight loss. People have their own optimal remedies for weight loss. When paired with Shatavari, it can promote healthy weight gain for underweight individuals. Does Ashwagandha Make You Gain Weight? Some also believe ashwagandha can help with weight loss — especially when weight changes are stress-related. These side effects may go away during treatment as your body adjusts to the medicine. Using this medicine with any of the following medicines may cause an increased risk of certain side effects, but using both drugs may be the best treatment for you. Ashwagandha Benefits For Weight Loss Before using it for weight loss or any other aim, consulting a health professional is wise. “By addressing stress, ashwagandha may help break the cycle of stress-induced weight gain.” It, along with other healthy habits, could help in dealing with stress-related weight issues. In summary, Ashwagandha might positively influence weight by managing stress and cortisol. It’s important to talk to a healthcare professional about DHEA in particular if you’re considering taking it. It can also interfere with medications like insulin and blood thinners. These are a type of steroid that people take to build muscle. The plant is rich in several bioactive compounds, including some called withanolides, which have proven anti-inflammatory and antioxidant effects. Ashwagandha — also known as Indian ginseng or winter cherry — is an evergreen shrub with a thick carrot-like root and red berries that are used for their medicinal properties. The connection is so strong, scientists have coined the phrase “stress belly.” What can help? If you’re like us, it seems like the more stressed you get, the more fat you end up with around your midsection. Over 8 weeks in a group of 50 patients, half was given Ashwagandha root extract (300 mg twice a day) and the other half was given a placebo (starch). To date, several studies have shown that supplementation with Ashwagandha leads to a significant increase in testosterone levels 46,49,50,53,54. As a result, the levels of LH, testosterone and antioxidants increased and a decrease in seminal LPO (lipid peroxidation), stress and serum cortisol level was observed, which resulted in increased pregnancy rates in the partners of the subjects. All of these data point to a strong link between weight control and the use of ashwagandha, as well as side-benefits of reducing blood-sugar and stress. By reducing cortisol, ashwagandha makes the side-effects of over eating and eating unhealthy foods go down. Additionally, some researchers have suggested that the study duration should be extended to adequately observe clinical changes, such as reductions in stress levels. Given the widespread prevalence of depression, anxiety, and stress in society, it appears that the studies mentioned above were conducted in relatively limited populations. Mild side effects were noted, and the need to evaluate the long-term safety of ashwagandha extract was emphasized . Studies of Ashwagandha root extracts suggest that the raw material may be a CYP3A4 inducer or a CYP2B6 inhibitor , leading to clinically relevant raw material–drug interactions. The serum is absolutely contraindicated in patients planning or in pregnancy, as the use of higher doses of Ashwagandha root extract can lead to miscarriage . According to studies, the plant can increase testosterone production , which intensifies the progression of the disease. For those looking to manage stress and improve overall well-being, Ashwagandha can be a powerful ally. Combining both herbs can be more effective for natural, balanced weight gain. Together, they offer a holistic approach to weight gain. Ashwagandha helps balance thyroid hormones, which are key players in metabolic health. And you can learn how to take care of yourself physically and emotionally in the face of stressful situations. You can learn to identify what causes you stress. Most people react to life stressors somewhere between those extremes. And you may have other friends who react strongly to the slightest stress. Your reaction to a potentially stressful event is different from everyone else's. How Much Ashwagandha Can You Take in a Day? Three of them showed positive effects of Ashwagandha supplementation on testosterone concentration in men, while one trial showed no effect of supplementation. In addition to fenugreek seed extracts, Ashwagandha root and leaf extracts were found to be the most effective. The systematic review by Smith et al. looked at the effects of different herbs on testosterone levels in men. Serum testosterone and serum prolactin levels were assessed at baseline and week 8. Administration of hydrogen peroxide to female rats caused a significant reduction in serum FSH, LH, progesterone and estrogen levels compared to a healthy control group. The major limitation of the present study design is the relatively small sample size. Ashwagandha is generally considered a harmless and easily tolerated medication with few adverse effects or withdrawal symptoms. Consequently, we can see that “Thoughts about Food,” “Physiological,” and “Guilt” parameters were not affected due to the treatment. These results support the conclusion that because of the anxiolytic and antistress properties of Ashwagandha, subjects rejected the use of food as a method for coping with stress. This result is in accordance with the findings of Chandrasekhar et al,1 who observed a 44% reduction of PSS score from baseline was observed at the end of a 60-day study with 64 subjects. It is currently unknown if one-time supplementation with Withania somnifera can improve cognitive performance in young, healthy adults. Animal studies have shown that Withania somnifera supplementation can promote cognitive function and enhance memory 10,12. These adaptogenic properties may help normalize physiological processes in times of increased stress . Participants then ingested in a double-blind, placebo-controlled, and crossover manner 400 mg of a placebo (PLA) or ashwagandha (ASH) extract (NooGandha®, Specnova Inc., Boca Raton, FL, USA). However, it is currently unknown whether acute ashwagandha supplementation affects memory and cognitive function. Remenapp et al. studied 58 healthy subjects aged 18 to 54 who received 225 or 400 mg of ashwagandha extract daily for 30 days in a randomized, double-blind, placebo-controlled clinical trial. Nevertheless, the aforementioned meta-analysis highlights that data on severe adverse effects of ashwagandha extract are limited, and further studies should focus on safety issues related to its long-term use . However, Lopresti et al. tested ashwagandha extract at a dose of 600 mg in overweight male patients aged 40 to 70, and reported a decrease in fatigue in both the ashwagandha and placebo groups . The acceptable daily intake (ADI) for curcumin is up to 3 mg per kilogram of body weight. Resveratrol appears to be safe, with minimal reported side effects at short-term dosages of around 1 g per day in healthy individuals. There’s solid evidence that resveratrol benefits brain function in animals, but studies in humans are mixed. It’s worth considering, but there aren’t enough human studies to know if it could be helpful for cognitive function. However, if menopause has been making it harder to stay on track with your health, HRT might be worth considering. Hormone Replacement Therapy (HRT) can be a helpful way to manage the weight gain and tiredness many women face during menopause. Hormone replacement therapy can help eliminate sleep issues, ensuring that you get a good night’s sleep, making you feel more energized and motivated to do work, and ultimately improving all other aspects of your life. The HRT helps keep the hormones in check and can enhance your mood to ensure that you lead a healthy lifestyle. Animal studies have shown its ability to lower blood glucose levels 73,74,75,76,77. 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. A randomized, double-blind, placebo-controlled trial with an open-label extension was conducted to evaluate the effect of Ashwagandha extract on the immune system of healthy participants. 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. Dr. Chaudhary says she relies on ashwagandha at times when life gets hectic and she might stress-eat without realizing.Palliyaguru et al. (2016) revealed that withaferin A is a potent inducer of Nrf2, a transcription factor that regulates the expression of antioxidant enzymes in response to oxidative stress, through the activation of the PTEN/PI3K/Akt pathway, in a murine model with induced liver toxicity .The animals were subjected to various stressors, such as heavy exercise, separation, and noise.These adaptogenic properties may help normalize physiological processes in times of increased stress .Consequently, many individuals choose to discontinue treatment or explore complementary options .While it’s a natural supplement, it’s always best to ensure it aligns with your personal health needs.There isn’t enough evidence yet on the long-term effects of ashwagandha supplementation for periods longer than 3 months.The effect of yoga on stress, anxiety, and depression in women.It may also modestly enhance various aspects of physical performance, increase testosterone levels, and improve reproductive health, but more research is needed to confirm these effects. People who have their blood sugar levels under control add milk to the tea. If you’re taking it for stress relief, start at 2 capsules per day and slowly increase until you find the perfect dosage. Here’s how to take ashwagandha extract. Make sure they use only the highest-quality ashwagandha roots. It turns out that ashwagandha is an amazing adaptogenic herb that promotes sleep and boosts energy. Ashwagandha is a medically important herb and has a proven impact on human health.In this article, we will explore the scientific evidence behind ashwagandha’s potential benefits for weight loss and metabolism.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).It’s not surprising, having considered Ashwagandha’s impact on sleep, testosterone, cortisol and stress levels (see previous chapters).Interestingly, molecular docking analysis has showed that, for example, withaferin A and withanone had strong inhibition potential of Penicillin-Binding Protein 4 (PBP4) and Ashwagandha extract had antibacterial properties .The intervention, containing a standardized ashwagandha (Withania somnifera) root extract, Witholytin®, was supplied by Verdure Sciences Inc.Research has shown the beneficial effects of Withania somnifera on brain neurotransmitter levels (increased GABA and decreased dopamine) in alcohol-dependent rats .It can improve sleep quality, make the elderly mentally alert and improve their health too. We hypothesized that acute ashwagandha ingestion would significantly improve measures of cognitive function. Participants did not report any side effects following ingestion of treatments. Mean change analysis found that Average Reaction Time increased over the series of trials with PLA treatment, whereas it was better maintained with ASH treatment (see Figure 6). Additionally, Figure 5 shows that Absent and Present Reaction Times were better maintained compared with PLA over time, particularly as the complexity of letter length increased. For the ashwagandha treatment group and for the placebo group, the mean age ± standard deviation were 28 ± 8 years and 29 ± 9 years, respectively. 1 indicates, 57 subjects were initially recruited for the study and 50 completed the study, including 25 in the ashwagandha group and 25 in the placebo group. The present double-blind, randomized, placebo-controlled study in healthy adults will, it is hoped, help toward expanding scientific understanding in this domain. While this hypothesis is rooted in traditional Ayurvedic medicine and previous studies, well designed clinical trials are clearly needed to test and characterize the effects. Placebo capsules were kept with a cloth-covered envelope that contained Ashwagandha root extract for few days, so that the smell of Ashwagandha is permeated to the placebo capsules and the smell of those capsules became similar to Ashwagandha capsules. The study comprised a screening visit followed by an 8-week treatment period. Study subjects were selected from several outpatient clinics in the city of Pune, India, who were intended for the treatment of stress and overweight. The root of the Ashwagandha plant (also known as Withania somnifera), has a long history of use as an adaptogen in the ayurvedic system of complementary medicine, and is used to counteract the negative effects of stress. Secondary efficacy measures were Oxford Happiness Questionnaire, Three-Factor Eating Questionnaire, serum cortisol, body weight, and body mass index. Safety Analysis It has become more prevalent in recent years, with almost one in three people experiencing some degree of stress or anxiety (Salari et al., 2020). This study confirms previous data regarding the adaptogenic properties of ashwagandha and suggests it might be a useful adjunct to strength training. Thus, a reduction in DOMS as a consequence of ashwagandha’s effect on reduced muscle injury would counteract this negative consequence. Longer term studies are needed to shed light on this, as are studies looking at markers in the local environment of these muscles to rule out any biochemical anomalies as contributing factors. Potential Health Benefits of Turmeric, According to Research Participants completed health history questionnaires, underwent a general physical exam, and were informed about the general methods of the study. Fifteen subjects were randomly allocated into counterbalanced treatments (7 placebo (PLA) and 8 ASH) using a balanced Latin Square designer program . The primary outcome of this study was measures of cognitive function. Given the prior research in this area, we hypothesized that acute ashwagandha ingestion would significantly affect cognitive function. Somnifera extract showed an enhanced antibacterial activity against P. aeruginosa. The mechanism of its antimicrobial action is attributed to several of its properties; it has an immunomodulatory effect because it enhances immune reactivity (immunopotentiation), cytotoxic effects, and gene silencing . In the studies that have been conducted, it has been proven to effectively inhibit the growth of methicillin-resistant Staphylococcus aureus and Enterococcus spp. Many of the drugs currently used to treat bacterial infections, despite their efficacy, have many dangerous side effects related to their toxicity. Ashwagandha, therefore, appears to be a valuable addition to pharmacotherapy in the treatment of bacterial infections. Also, the improvement in anxiety reduction and sleep were noticed. These conclusions were further confirmed by positive improvements in DASS-21 (Depression Anxiety Stress Scale—21)—30% in the study group vs. 10% in the placebo group. Based on the HAM-A score, they deduced that anxiety level reduced by 41% in the test group and only by 24% in the placebo group. Somnifera extract in mildly anxious, healthy sixty adults. Inversely, there are also studies, which mention that high DHEA concentrations indicate high exposure to stress or overactivity of the HPA axis, which forms a coherent whole 2,21 According to the aforementioned studies, supplementation with ashwagandha extract appears beneficial for individuals in good health and for patients suffering from cognitive impairment.This indicates that the difference in the pre-post analysis is likely due to differences in baseline values and not due to treatment intervention.However, it is important to note that despite an increase in estradiol in the ashwagandha group, concentrations continued to remain within normal ranges.The root of the Ashwagandha plant (also known as Withania somnifera), has a long history of use as an adaptogen in the ayurvedic system of complementary medicine, and is used to counteract the negative effects of stress.Participants reported to the lab and returned 4-day food logs and completed four cognitive function tests.The subjects were instructed to store the capsules between 18 and 32 °C and to take the capsules twice a day, once shortly after awakening and again shortly before bed, for the 8 weeks of the study.It’s important for individuals with diabetes or those on medications affecting blood sugar to monitor their levels closely. The researchers attributed this phenomenon to the concomitantly observed increase in muscle mass during the study. However, an increase in serum creatinine and a decrease in blood urea nitrogen levels were observed. Thyroid function was also monitored by measuring blood levels of triiodothyronine, thyroxine and TSH; however, there were also no significant differences in the levels of these hormones . The values of the above indicators at the end of the study showed no significant differences between the group using the extract (40 subjects) and the group taking placebo (40 subjects). This was assessed by monitoring parameters such as body weight, systolic and diastolic blood pressure, haemoglobin, alkaline phosphatase, alanine transaminase, aspartate transaminase and plasma neutrophil and platelet counts. For acute treatment of the supraventricular tachycardia, adenosine 6 mg, adenosine 12 mg, and diltiazem 10 mg bolus were administered to convert to normal sinus rhythm. A pharmacological (Lexiscan) myocardial perfusion stress test was done after discharge and was negative. Additional labs were obtained and showed thyroid-stimulating immunoglobulin and thyroglobulin antibody within normal limits; however, thyroid microsomal antibody was elevated to 471 (Normal 2). She was found to have convincing clinical symptoms of thyrotoxicosis including tremor, tachycardia, palpitations, dizziness, fatigue, irritability, loose stools, and hair thinning over the last few weeks. While few, small randomized controlled trials (RCTs) found that ARE effectively normalized the serum TSH and was a safe treatment among patients with hypothyroidism, there remain concerns with thyrotoxicosis as a reported side effect 2,3. Regarding the aforementioned studies, it is essential to note the small number of participants involved. Nevertheless, discussing its potential contraindications as a stand-alone therapeutic agent and an adjunct to standard treatment seems necessary. On the other hand, the studies mentioned above are characterized by the limited size of the participant groups and the brief duration of the investigations. Another study by Kuboyama et al. shows that withanolide A, IV, and VI are responsible for enhancing the outgrowth of human neuroblastoma SH-SY5Y dendrites and axons . Lab and animal studies suggest it may indeed help protect the brain from damage from things like alcohol or nicotine. Coenzyme Q10 (CoQ10) is an antioxidant present in every cell membrane in your body. It could also cause liver damage if you take too much for a long period of time. There don’t appear to be many side effects from taking the proper dosage of choline. There aren’t studies comparing which form is best. A 2021 analysis of several studies showed a positive relationship between meditation and decreased cortisol levels. But a nutritious diet is key to supporting healthy cortisol levels. Lemon balm is a plant extract used for anxiety, sleep, and regulating menstrual cycles. A 2016 study showed reduced cortisol levels (measured by saliva) just 3 hours after drinking a beverage with L-theanine. Most ashwagandha studies use doses of up to 1,000 milligrams daily for up to 12 weeks. “Protein will help protect your muscles and metabolism during weight loss,” he said. One study even found ashwagandha may boost thyroid function and production of thyroid hormones by more than 41 percent. Dr. Chaudhary says she relies on ashwagandha at times when life gets hectic and she might stress-eat without realizing. Ashwagandha is a powerful adaptogen that helps the body cope with stressful situations by increasing energy and improving mood. They are known for their ability to increase stamina, enhance memory, and reduce stress. People with these conditions should avoid ashwagandha unless approved by a healthcare provider. Because ashwagandha can strengthen the immune system, it might increase the symptoms of autoimmune diseases such as multiple sclerosis, lupus, and rheumatoid arthritis. It’s important for individuals with diabetes or those on medications affecting blood sugar to monitor their levels closely. Assessment of the tolerability of the Ashwagandha root extract was done through PGATT on a 5-point scale of “worst,” “poor,” “moderate,” “good,” and “excellent” tolerability at the end of therapy. Data on safety and adverse effects of the investigational drug were collected at the end of 8 weeks. At the beginning of the study and at the end of 4 and 8 weeks, subjects were assessed using the outcome measures described below. Also, the investigational products were packaged in such a way that the extract and placebo medication packs were identical in appearance. Number of studies is still relatively low, with most of the data coming from mechanistic and pre-clinical research, thus this area needs further exploration. Due to its anti-oxidative and anti-inflammatory qualities, Ashwagandha has a potential to benefit metabolic health. Further randomized trials confirmed the anxiolytic effect of Ashwagandha in both healthy participants , and in adults with Generalized Anxiety Disorder . For optimal results, start taking between 0.5g and 6g of ashwagandha from each serving. If you’ve never taken ashwagandha before, try starting with one capsule per day. The most important thing to look for when choosing ashwagandha products is quality. Because it contains all the beneficial compounds found in the root. Its current research covers many aspects of human health, including neuroprotective, sedative and adaptogenic effects and effects on sleep. Supplementing with this herb is a low-risk and all-natural solution for weight management, anxiety, and insomnia, as well as related conditions like high cholesterol and high blood sugar. Since ashwagandha is a cortisol-regulator, it can be beneficial when trying to maintain or lose weight. Its root has been used as an aphrodisiac, narcotic, tonic, diuretic, anthelmintic and stimulant. This is evidenced by its adaptogenic effects and medicinal uses—the so-called “rasayana”. Since ancient times, it has been traditionally used in Ayurvedic medicine as a substance that strengthens the nervous system. The second part of the name “gandha,” means fragrance and refers to the characteristic smell of the fresh root of the plant . It is believed that after consuming the root, one gains powers similar to that of a horse. Restlessness is a side effect of ashwagandha, and it can be caused by other supplements you are taking. These side effects are usually mild and don’t need medical attention unless they become severe or persistent. Skin reactions of ashwagandha include acne, rash and eczema. It’s caused by the high levels of withanolides in the herb, which can lead to an upset stomach. The results showed that the 600 mg ashwagandha extract dose had the most significant positive influence on sleep, followed by the 250 mg ashwagandha dose group, which had the second-best effect. Additionally, it reduces the time it takes to fall asleep, increases mental alertness upon waking, and extends total sleep duration 4,24,25,27,28,29,30. The most influential aspects of ashwagandha extract intake include improved sleep quality, waking up refreshed, and enhanced sleep efficiency. Furthermore, comparative data are deficient regarding the efficacy of ashwagandha extract compared to that of antidepressants and anti-anxiety medications. These tests may be useful since ashwagandha has demonstrated anti-inflammatory and antioxidant properties (Atteeq, 2022; Kumar et al., 2022; Saggam et al., 2021). Moreover, only a limited number of biological markers were examined in the present study. The accuracy of results may have also been improved by increasing the frequency of measurement, with an additional assessment conducted midway through the study. Here we discuss in detail how ashwagandha works for weight loss. A number of ashwagandha benefits can help you with your weight loss journey. Not getting enough quality sleep causes hormone imbalances, increased inflammation, and glucose homeostasis, which are all factors that lead to weight gain. Ashwagandha helps decrease the cortisol levels in your body due to its adaptogenic properties.