(ash-wa-GAHN-da)

For the Gym

Ashwagandha supports what most of us want: strength gains, and fat loss. In untrained male subjects recipients of ashwagandha extract were measured to have greater muscle strength and size [1][2] (the strength result was more compelling) and greater reduction in fat than the placebo group [1].

Dosage was 300 - 500 mg of ashwagandha extract twice per day.

In Ayurvedic medicine ashwagandha is administered for overall vitality, and to assist the function of many body systems. In the West we know it as an adaptogen, which is any natural substance that helps us recover from stressors, and return to homeostasis. Reducing cortisol is one of those uses [3]. The effects of chronically high cortisol include elevated blood sugar, increased storage of fat (especially visceral fat), weakened immune system, poor sleep, and impaired workout recovery.

For Stress & Anxiety

Because ashwagandha is effective at reducing cortisol, which is the “stress” hormone, it makes sense that it would help to reduce stress and anxiety. In an 8-week study of chronically stressed adults the ashwagandha group reported decreases in anxiety, cortisol, and pulse rate [4]. Therefore, if we mindfully manage stress, and supplement with ashwagandha, we can give ourselves an enormous advantage.

Dosage was 240 mg of ashwagandha extract per day. Other studies on ashwagandha’s effects on anxiety have been as high as 600 mg of extract per day.

An interesting note is that ashwagandha helps to increase testosterone levels in men, but not women [3]. Pretty neat.

So how do we go about taking ashwagandha?

It is the plant’s root that carries the most potent health benefits; and usually the labeling is vague on a low-quality product that also contains other plant parts. KSM-66® is a high-quality, organic, standardized, full-spectrum ashwagandha extract (I did my homework), and many companies use KSM-66. The consensus is that 250-500 mg per day is good for most people. Start small, and use it over a long period of time.

Definitely talk to your doctor or herbalist before taking any new herbal supplements. There have not been any scientific studies yet on the effects of ashwagandha on pregnant or nursing mothers, so probably avoid it if that applies to you. Ashwagandha is a member of the nightshade family of plants (think tomato and eggplant), so if you are intolerant to nightshade, also avoid ashwagandha.