Ashwagandha: benefits and how to choose a quality supplement

From Ayurveda to the laboratory – this is how one could describe the journey of ashwagandha. It is often called the queen of Ayurvedic herbs, as it is one of the world's most renowned adaptogens. Its effects and ancient traditions have been valued for thousands of years. Did you know that in ancient India, ashwagandha was called the elixir of youth and sometimes used as a tonic to boost endurance before battles?

Today, this plant is once again experiencing its golden age. And not because it's a fleeting wellness trend – studies show that ashwagandha can help reduce stress levels, improve sleep, and even maintain energy levels throughout the day. For example, one clinical study found that participants who consumed ashwagandha for 8 weeks experienced a significant reduction in cortisol and improved well-being.

In this article, we will examine what truly lies behind the power of this plant: what are the benefits of ashwagandha, how does it affect the body, and what are the differences between various ashwagandha supplements. We will also discuss how to properly use ashwagandha and what to look for when choosing a quality product – and at the end, you'll find some interesting facts you might not have heard before.

Ashwagandha is an adaptogenic herb used in Ayurveda for over 3000 years, and today it is widely studied for its effects on stress, energy, and sleep. Traditionally, it was used to support energy, immunity, and endurance, and in ancient India, it was considered a tonic to strengthen the body during both physical and mental challenges.

Ashwagandha (Latin: Withania somnifera) belongs to the category of adaptogens – plants that help the body adapt to stress, maintain internal balance, and normalize physiological functions without causing harmful effects. It is precisely because of this ability to regulate physiological responses and reduce the impact of stress that the benefits of ashwagandha are increasingly being discussed today.

Although ashwagandha leaves were sometimes used in Ayurveda, modern dietary supplements primarily use the root, as it has the highest concentration of active compounds – withanolides.

The positive properties of this plant encourage modern medicine and the scientific community to increasingly investigate the effects of ashwagandha on the body. Some clinical studies suggest that ashwagandha extract may be associated with lower stress levels, improved sleep quality, and the support of certain cognitive functions, however, the research results are not entirely unequivocal. For this reason, ashwagandha is most often considered a supportive measure that can help the body better adapt to stress.

Ashwagandha can help maintain mental sharpness, better concentration, and attentiveness. It can positively affect the nervous system, thereby helping to reduce stress, so individuals taking ashwagandha may feel more focused and less distracted – this is indicated by several preliminary clinical studies.

One study, where participants took 225 mg or 400 mg of ashwagandha extract daily for 30 days, showed that they, compared to the placebo group, significantly improved certain cognitive parameters: cognitive flexibility, visual memory, reaction time, psychomotor speed, and executive functions. The effect is believed to be related to both the antioxidant effect on the nervous system and the stress-reducing effect. For this reason, for some people, ashwagandha facilitates concentration in work or daily tasks. However, research in this area is still limited, and broader and long-term data are needed.

Ashwagandha can help you fall asleep easier, feel calmer at night, and wake up more refreshed. This plant acts as natural support for the nervous system, making it potentially beneficial for those suffering from insomnia or difficulty relaxing before bed. A controlled study with 150 adults showed that after 6 weeks of ashwagandha consumption (120 mg of standardized extract), participants began to sleep better, as their sleep duration increased and nighttime awakenings decreased.

Similar results were reviewed in a meta-analysis, which noted that ashwagandha can significantly improve sleep quality and reduce anxiety symptoms. It is believed that this may be related to GABA effects – ashwagandha can help the nervous system relax more easily. However, individual reactions to the supplement may vary.

Ashwagandha can provide natural energy and help maintain stamina throughout the day. It contributes to greater resistance to fatigue, easier overcoming of physical exertion, faster recovery after exercise, especially under stress. A study on professional Indian cyclists showed that taking 500 mg of ashwagandha twice a day for 8 weeks improved participants' cardiorespiratory endurance. However, it is important to emphasize that the scope of research in this area is still relatively small, and the observed effect may be indirect – sometimes not so much due to an energy surge, but rather due to individually reduced stress, better sleep, or faster recovery after exertion.

Ashwagandha has antioxidant properties and is being investigated for its potential effects on inflammatory processes and immune system activity. Studies indicate that the extract may reduce oxidative stress and inflammatory processes, but most of the data in this area are still preliminary, therefore ashwagandha should not be considered a specific immune-boosting agent.

Some small studies have investigated ashwagandha's effect on male testosterone or fertility markers, but the results are not sufficient to present ashwagandha as a reliable hormone-balancing agent - further larger and longer-term studies are needed to confirm stable and safe recommendations. Additionally, people with hormone-sensitive conditions should use it with caution.

Various forms of ashwagandha supplements are available on the market: powders, extracts, tinctures, capsules, and tablets. However, when choosing a quality product, you should not only look at its form – what is in the extract itself and how it is produced is even more important. Only by knowing the main quality criteria can you choose an effective and safe supplement.

To choose the right ashwagandha supplements, it is worth paying attention to four things:

1. The amount of active ingredients (withanolides %) and whether the product is standardized.

2. Whether the supplement has been tested by independent laboratories and has certificates.

3. The type of extract (KSM-66 or Sensoril) and its specificity.

4. The form: powder, extract, tincture, capsules, or tablets, as needed.

Withanolides are the main bioactive compounds responsible for ashwagandha's adaptogenic properties. Standardization means that the amount of active ingredients is regulated in each batch of the product, so the consumer can expect a stable effect.

A standardized extract ensures that the product is safe, effective, and reliable to use. Typically, quality extracts contain 5-10% withanolides. A lower percentage may be less effective, while a higher percentage is found in specially enhanced extracts.

It is important to remember that the percentage of withanolides should not be the sole criterion for quality – the type of extract, composition, manufacturing process, and research confirming the product's safety are also important.

Quality ashwagandha supplements must be tested by third-party laboratories. They evaluate:

• heavy metal concentration,

• pesticides,

• microbiological contamination,

• precise amount of active ingredients.

It is worth choosing supplements with GMP or ISO certificates. This ensures the production of supplements according to the highest quality standards and safety requirements. There are various extracts on the market, the quality of which varies greatly – without testing, it is impossible to know whether the product is truly safe and effective.

Not all extracts work the same way. Different types have different amounts of withanolides, composition, and effects. The type of extract determines not only the strength of the effect but also how the body will tolerate it, so it is important to choose according to individual goals and sensitivity.

KSM-66 is one of the most popular and well-researched ashwagandha extracts. It is a balanced effect option suitable for daily use, made only from the roots of the plant. It is often recommended for those who want to improve mood, sleep, or energy levels.

KSM-66 properties:

• 100% root extract

• ~5% withanolides

• More subtle, milder effect

• Better tolerance for more sensitive users

KSM-66 is usually recommended for:

• daily use

• energy, mood, physical endurance

• sleep and general tone

• those trying ashwagandha for the first time

Sensoril is a stronger extract, made from roots and leaves. The Sensoril extract type has a higher concentration of bioactive compounds, a stronger effect on stress reduction and cortisol regulation, making it more suitable for those who want to reduce stress and anxiety.

Sensoril properties:

• root and leaf extract

• ~10%+ withanolides

• More pronounced effect on stress reduction

• Works faster and stronger than KSM-66

Sensoril is usually recommended for:

• anxiety

• emotional stress

• intense psychological strain

KSM-66 is suitable for daily use, energy, and overall well-being, while Sensoril is for more intensive stress reduction and emotional tension management. When choosing an extract, it is important to assess your goals and sensitivity – a stronger extract does not necessarily mean a better effect. Due to the higher concentration of active ingredients, Sensoril's effect may be too intense for sensitive individuals – in this case, it is worth choosing a smaller dose or starting with KSM-66.

Before choosing a form, you should first evaluate the type of ashwagandha extract, standardization, and laboratory tests, and only then decide which ashwagandha form is most acceptable to you.

Their form is more natural, they can be mixed with food or drinks, but the dose of powder is sometimes inaccurate, and the concentration of active ingredients is usually lower than in capsules. Ashwagandha powder is perfect for those who want a more natural, milder effect or to incorporate ashwagandha into recipes.

Quickly absorbed, usually standardized, and accurately dosed ashwagandha form. The taste of extracts and tinctures may be unpleasant for some individuals, so they may need to be mixed with liquids. These forms of ashwagandha are suitable for those seeking a more intensive effect or faster absorption.

Ashwagandha capsules and tablets are distinguished by their simple and straightforward use, as the dose is precisely determined, and the concentration itself is sometimes 3-5 times higher than in traditional powders. However, there is less flexibility here for changing the dose or mixing the supplement with food. Ashwagandha capsules and tablets are ideal for those who want convenience, precisely dosed effects, and more effective use.

How to use ashwagandha correctly depends on what you are aiming for – more energy, better sleep, or less stress. Below, we describe the most important principles of use that will help you "squeeze" the maximum effect from this plant.

Dosages depend on the type of extract, the form of the supplement, and individual needs. According to studies, commonly used doses range from 125 to 600 mg per day of standardized ashwagandha extract. It is important to understand that each organism reacts differently, so the dose can be adjusted depending on the goals: smaller doses may be sufficient for stress reduction, while larger doses may be needed for energy support or physical endurance. It is recommended to start with a smaller dose and observe how the body reacts, especially if a stronger extract, such as Sensoril, is chosen.

When is the best time to take ashwagandha depends on your goals. If you aim for more energy and stamina during the day, the supplement should be taken in the morning or before physical activity. If the priority is better sleep and relaxation in the evening, it is recommended to take it later in the day. Ashwagandha use can be perfectly adapted to individual needs and body rhythms. There is no single correct option – the most important thing is to observe when the supplement best fits your body's rhythm.

Ashwagandha can be combined with other supplements to enhance its effects. Magnesium, L-theanine, or other adaptogens are commonly taken together to help regulate stress and improve sleep. It is important to note that some supplements can interact with each other, so it is advisable to consult a specialist when combining several preparations.

Most users notice the first changes after 2-6 weeks. These usually include calmer reactions to stress, increased energy levels, and improved sleep quality. The effect can be individual, so it is important to monitor your body's reactions and, if necessary, adjust the dose or the time the supplement is taken.

Daily use of ashwagandha is generally considered safe, but some specialists recommend taking short breaks, especially when using higher doses for extended periods. This helps the body not get used to the constant effect and maintain the effectiveness of the preparation.

Some people should use ashwagandha with caution. This applies to pregnant or breastfeeding women, people with autoimmune diseases, those taking certain medications, or those with specific health problems. Possible side effects may include: digestive upset, mild headache, or sleep changes, but most users tolerate ashwagandha well.

Ashwagandha is a plant whose effects have been valued for thousands of years, and modern scientific research confirms its adaptogenic properties. It is recommended to start with a lower dose, choosing a high-quality, standardized supplement and observing the body's reactions. Responsible use of ashwagandha will help maintain energy, improve sleep quality, and reduce the effects of stress. It is always advisable to consult a doctor, especially if you have health problems or are taking other medications, to ensure the supplement is safe and effective.