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A good amount of evidence suggests that ashwagandha can be useful for helping to manage fatigue, improve focus and mindset, reduce anxiety, and maybe even help with sports performance. ( 7)( 8)( 9)( 10)( 11)( 12)( 13) After reading the studies and following the science, how does one land on the best ashwagandha supplement? Here is what we focused on. Ashwagandha Content Older adults who want to preserve cognitive function. Some people seek out ashwagandha for its potential cognitive benefits. As with many herbal compounds with antioxidant effects, ashwagandha has been investigated as a neuroprotective agent to slow or prevent the onset of dementia, Alzheimer’s, and other neurodegenerative diseases. NaturaLife Labs makes a Ashwagandha supplement that includes equal proportions of Ashwagandha root extract and whole Ashwagandha plant powder. Anyone who cares about quality — Swolverine cares about effective dosages, transparency in their ingredients and labeling, and creating a high-quality product. In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
Okereke OI, Singh A. The role of vitamin D in the prevention of late-life depression. J Affect Disord. 2016 Jul 1;198:1-14. doi: 10.1016/j.jad.2016.03.022. Epub 2016 Mar 9. PMID: 26998791; PMCID: PMC4844780.Most often than not, experiencing the benefits of supplements is a long-term game. It could take several weeks for you to see results from using ashwagandha. One study saw results after participants took ashwagandha for ten weeks.( 19) On the other hand, one brand in our list claims you'll feel its effects within an hour. The answer may vary depending on the person. There's nothing wrong with looking for a supplement that's 100% ashwagandha—by now, we know that the adaptogenic herb has many benefits. Certain ashwagandha brands promote sleep by combining ashwagandha with sleep-inducing ingredients like lavender and melatonin. Other supplements may be more appealing because they've added crucial nutrients like vitamin D or choline to their blends for immunity and cognitive support. Dosage Verma n, et al. (2020). Safety of ashwagandha root extract: A randomized, placebo-controlled, study in healthy volunteers.
One review of five clinical studies found early evidence that ashwagandha could improve cognitive functioning in certain populations, including older adults with mild cognitive impairment and people with schizophrenia. Kumar, G., et al. (2015). Efficacy & safety evaluation of Ayurvedic treatment ( Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients: A pilot prospective study. Anyone who wants additives like zinc and vitamin D, since this product has zero added vitamins or minerals.The treatment was associated with an 18% greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7% greater increase in testosterone than those who took the placebo. In one study, 43 males aged 40–70 with overweight and mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks. The herb could supercharge your gym sessions, too, since it’s been shown to increase muscle mass, reduce body fat, and increase strength in men. In a study of 57 men, taking ashwagandha led to “significant increases in muscle mass and strength” and more than doubled their reductions in body fat percentage compared to a placebo group. Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010 Jul;1(3):144-9. doi: 10.4103/0974-7788.72485. PMID: 21170205; PMCID: PMC2996571. Ashwagandha is traditionally used to improve sexual performance and libido in both men and women,” says Pole. The plant has been recognised for its fertility-boosting properties across multiple human studies. A study of 75 infertile men found those who were supplemented with five grams of ashwagandha per day increased sperm count and motility and saw a significant increase in their T-levels. How? In reducing cortisol levels, ashwagandha shifts hormone production to anabolic hormones – including testosterone and DHEA. 5. Ashwagandha Lowers Inflammation and Boosts Immunity
Sensoril: Supplements made from Sensoril ashwagandha source the extract from a company called Natreon. Ten clinical studies support using the roots and leaves of ashwagandha with 10% withanolides.( 16) Folks who want a short (but sweet) ingredient list — this product contains only ashwagandha extract. Choudhary, B., et al. (2015). Efficacy of ashwagandha ( Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. A couple of small clinical studies found ashwagandha to be helpful in reducing blood glucose levels and triglycerides (the most common type of fat in the blood) [5] Agnihotri AP, Sontakke SD, Thawani VR, Saoji A, Goswami VS. Effects of Withania somnifera in patients of schizophrenia: a randomized, double blind, placebo controlled pilot trial study. Indian J Pharmacol. 2013;45(4):417-418. . One study likened ashwagandha’s blood sugar-lowering effects to those of medications prescribed for type 2 diabetes [6] Andallu B, Radhika B. Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root. Indian J Exp Biol. 2000;38(6):607-609. . 3. Increases Muscle and Strength No studies have directly compared rhodiola to ashwagandha when it comes to anxiety, so it’s unclear which supplement is better in this case.Although this research is promising, scientists need to collect much more data before recommending the herb to treat anxiety. Arthritis People who want a higher libido, lower anxiety, and an elevated mood. Don’t make the mistake of thinking that ashwagandha is only for men, though. It’s also been used to boost libido in women, as well as reduce anxiety and depression in both genders. The health and safety of ACTIVE’s readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We’ve consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers. Ashwagandha ( Withania somnifera), also known as “Indian Winter cherry” or Indian Ginseng,” is an evergreen shrub that’s found in India, Africa and parts of the Middle East. So, the relative advantages and disadvantages of ashwagandha and rhodiola depend on the application you’re planning to use them for; both have strengths and weaknesses. Related articles
Durg S, et al. (2018). Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37). That said, researchers do not know a lot about how the herb reacts within the human body. Most studies so far have used animal or cell models, meaning that scientists do not know if the same results will occur in humans. Having optimal VO 2 max is important for athletes and nonathletes alike. Low VO 2 max is associated with increased mortality risk, while higher VO 2 max is associated with a lower risk of heart disease. One particular study indicated that ashwagandha can benefit sleep quality as well—researchers confirmed participants slept much better with doses of the herb compared to placebo doses [4] Salve J, Pate S, Debnath K, et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12): e6466. . 2. Lowers Blood Sugar and Fat
What to Consider When Buying Ashwagandha Supplements
Where Nuzena really stands out for us though is the quality of the ingredients inside the formula. The formula is non-GMO, gluten-free, vegan friendly, 100% organic, and sustainably sourced — quite an impressive list.
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