Ashwagandha

daily active: 250mg

This Ayurvedic herb is traditionally used as a Rasayana, which means it helps to maintain youth, both mentally and physically. Ashwagandha is also used to support the body in times of stress or anxiety and during times of fatigue, basically for those who are feeling stressed, overworked, mentally and physically tired.

What is Ashwagandha?

Withania somnifera, known commonly as ashwagandha, Indian ginseng, poison gooseberry, or winter cherry, is a plant in the Solanaceae or nightshade family.


The translation of Ashwagandha is roughly "the smell and strength of a horse," which alludes to its traditional use to support vitality and a healthy libido. Once ground, the herb smells like a horse and was thought to impart the power of one, too.


Its species name, somnifera, means "sleep-inducing" in Latin. Somnifera indicates its traditional Ayurvedic use for supporting somnolence, or sleepiness.


There are two parts to this small evergreen shrub, the root and the berries, with both parts being used. Found mainly in India, the middles east and parts of Africa, Ashwagandha has been used for thousands of years for its restorative and adaptogenic qualities.


Ashwagandha is considered an adaptogen, meaning it promotes balance in many different systems of the body.


Adaptogens are herbs that meet three specific criteria developed by Russian scientist N.V. Lazarez (who is best known for discovering other adaptogens such as Siberian Ginseng, and teaching renowned adaptogen research scientist Israel Brekhman).


According to Lazarez, adaptogens have to:


  1. Be non-toxic
  2. Reduce and regulate stress by helping the body adapt
  3. Benefit overall well-being

Ashwagandha is one of the most commonly used herbs for the "Vata" constitution, which is associated with air and space. Balanced Vata energy helps maintain supple skin and joints, a healthy body weight, vitality, healthy cognitive function, and a healthy nervous system.6


Ashwagandha is also used traditionally as a tonic for memory, vitality, and hormonal function, which supports balanced Vata energy.


It is also used to support sleep quality, and the ground powdered root can be applied topically to help maintain healthy, comfortable joints.


It should be noted that Ashwagandha impacts the Ayurvedic mind-body type called Sadhaka Pitta, which has an effect on body and emotions.*


Ayurvedic practitioners recommend combining Ashwagandha with cooling herbs, such as Licorice, or mixing Ashwagandha with cooling foods, such as ghee, raw sugar, milk, or rice.


Ashwagandha is considered:

  1. Grounding
  2. Calming
  3. Restoring

Ashwagandha Uses:

Stress and anxiety

Ashwagandha may have a calming effect on anxiety symptoms when compared with the drug lorazepam, a sedative and anxiety medication.

Cortisol is a stress hormone released from the adrenals that have evolutionarily helped the body to mobilize a "fight or flight" response to perceived imminent danger, freeing up resources for a vigorous fight against an intruder or flight from danger.


Cortisol naturally follows a daily rhythm, rising in the morning to help mobilize the body's forces for the daily needs and lowering in the evening to allow the body to sleep and perform restorative processes.3


Between constant deadlines, financial pressures, and a steady stream of negative news, the chronic stress of modern human culture regularly activates the cortisol stress response, which can impact the nervous system function.


Ashwagandha has been shown to promote healthy levels of cortisol and the healthy inflammatory processes that are stimulated in the response to stress.*


Because stress is at the heart of many health conditions, helping the body adapt better benefits every bodily system including, healthy function of the immune, cardiovascular, and nervous systems, as well as the brain, muscles, and joints.*


Healthy, normal cortisol output also supports the adrenal glands, which naturally allows the body to focus on reproductive health.


A 2000 study suggested that the herb had a comparable anxiety-reducing effect with lorazepam, suggesting that ashwagandha might be as effective for reducing anxiety. However, the researchers conducted this study in mice, not humans.


In a 2019 study in humans, researchers found that taking a daily dose of 240 milligrams (mg) of ashwagandha significantly reduced people’s stress levels when compared with a placebo. This included reduced levels of cortisol, which is a stress hormone.


In another 2019 study in humans, taking 250 mg or 600 mg of ashwagandha per day resulted in lower self-reported stress levels, as well as lower cortisol levels.


For Men

In untrained healthy men performing resistance training for eight weeks, consuming Ashwagandha root showed that it supported healthy muscle strength and recovery.


This may be because Ashwagandha promotes healthy levels of creatinine kinase, which reduces the natural muscle damage that happens from exercise and supports muscle recovery.


In men, Ashwagandha has also been shown to support a healthy stress response, healthy sperm levels, and normal levels of testosterone.


Fitness

Metabolically, Ashwagandha seems to have an overall anabolic action, supporting weight gain during the natural growth phase.


Ashwagandha may also support healthy fat oxidation and support healthy blood glucose and blood lipid levels within already normal, healthy ranges.


Sleep

A good night's sleep is a key part of living a healthy life. Known for its grounding and recuperative properties, several studies have shown that Ashwagandha supports healthy sleep.

Ashwghanda supplements (withania sonifera supplements) can be taken in ashwghanda capsules or ashwghanda tablets and purchased online. Simply Nootropcis Elevate includes a daily active of 250mg.

See research here.

REFERENCES:

1 Ahmad, Mohammad Kaleem, et al. Fertility and sterility3 (2010): 989-996.


2 Andrade, Chittaranjan, Aswath A, et al. Indian Journal of Psychiatry, 2000, 42 (3), 295-301.


3 Auddy, Biswajit, et al. J Am Nutraceutical Assoc1 (2008): 43-49


4 Chandrasekhar K, Kapoor J, & Anishetty S. Indian J Psychol Med, 2012 Jul-Sep; 34 (3): 255-262.


5 Choudary B., Shetty A., & Langade D. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu 2015. Jan-Mar; 36(1): 63-68.


6 Dass, Vishnu. "Ayurvedic Herbology-East & West: A Practical Guide to Ayurvedic Herbal Medicine." Lotus Press, Twin Lakes, WI.


7 Mahdi AA, Shukla KK, Ahmad MK et al. Evidence-based Complementary and Alternative Medicine Volume 2011, article ID576962, 9 pages. Doi: 10.1093/ecam/nep138.


8 Mishra, Lakshmi-Chandra, Betsy B. Singh, and Simon Dagenais. "Scientific basis for the therapeutic use of Withania somnifera (Ashwagandha): a review." Alternative Medicine Review4 (2000): 334-346.


9 Ramakath GSH, Kumar CU, Kishan PV, & Usharani P. J Ayurveda Integr Med. 2016 Jul-Sep; 7(3): 151-157.


10 Raut, Ashwinikumar, et al. "Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers." Journal of Ayurveda and Integrative Medicine3 (2012): 111.


11 Sandu JS, Shah B, et al. 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-Sep; 1(3): 144-149. Doi: 10.4103/0974-7788:72485


12 Singh N., Bhalla M., de Jager P., & Gilca M. "An overview on Ashwagandha: A rasayana (rejuvenator) of Ayurveda." Afr J Tradit Complement Altern Med. (2011) 8(S):208-213

13 Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. November 25, 2015;12:43. doi: 10.1186/s12970-015-0104-9.

14 Winston, David and Maimes, Steven. "Adaptogens: Herbs for Strength, Stamina, and Stress Relief," Herbal Therapeutics. Rochester, Vt: 2007.

15 7 Questions Everyone Has About Ashwagandha (& What It Really Does For Your Mood).

https://www.cleanplates.com/know/nutrition/7-questions-ashwagandha-mood/

16 Ashwagandha Power.

https://www.yogajournal.com/lifestyle/ashwagandha-power

17 Hypoglycemic activity of withanolides and elicitated Withania somnifera.

https://pubmed.ncbi.nlm.nih.gov/25796090/

18 Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers.

https://pubmed.ncbi.nlm.nih.gov/23125505/

19 Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757622/

20Ashwagandha.

https://ascopost.com/issues/march-25-2018/ashwagandha/

21 Withaferin A alone and in combination with cisplatin suppresses growth and metastasis of ovarian cancer by targeting putative cancer stem cells.

https://pubmed.ncbi.nlm.nih.gov/25264898/

22 Studies on immunomodulatory activity of Withania somnifera (Ashwagandha) extracts in experimental immune inflammation.

https://pubmed.ncbi.nlm.nih.gov/10616957/

23 Withania somnifera Dunal (Ashwagandha): A Promising Remedy for Cardiovascular Diseases.

https://idosi.org/wjms/4(2)09/17.pdf

23 12 Proven Health Benefits of Ashwagandha.

https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits#1

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Ashwagandha

daily active: 250mg

Algal DHA

daily active: 300mg

Alpha lipoic acid (ALA)

daily active: 200mg

Alpha-GPC

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Bacopa monnieri (Brahmi)

daily active: 200mg

Choline Bitartrate

daily active: 50mg

CoenzymeQ10 (CoQ10)

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Jyotishmati (Celatstrus Paniculatus)

daily active: 75mg

Gingko bilboa

daily active: 100mg

Vitamin B6

daily active: 40mg

L-Theanine

daily active: 200mg

Lions mane mushroom

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NMN

(nicotinamide mononucleotide)

daily active: 200mg

Panax ginseng

daily active: 200mg

NZ Pine bark extract

daily active: 30mg

Resveratrol

daily active: 90mg

Rhodiola rosea

daily active: 250mg

Uridine 5'-monophosphate

daily active: 100mg

Vitamin D3

daily active: 1000IU

Zinc

daily active: 14.3mg