Posted by M H
Ashwagandha (Withania somnifera) is one of the most studied herbs in the supplement world. It's classed as an adaptogen, meaning it's used to help the body handle stress more smoothly.
What is ashwagandha?
Ashwagandha is a small shrub in the nightshade family. Its roots and leaves have been used for centuries in Ayurvedic tradition to support energy, vitality and recovery. Its active compounds, called withanolides, are what most modern extracts are standardised to.
What the research shows
Stress
In a randomised, double-blind trial of 64 adults with high stress, those taking ashwagandha for 60 days reported lower stress scores and had lower cortisol than the placebo group.1
Strength and recovery
An eight-week study in young men on a resistance training program found that the ashwagandha group gained more strength and muscle size and had better recovery markers than the placebo group.2
Sleep
Several trials have also found improvements in sleep quality, which ties into everything else: better sleep means better training and recovery.
Why the extract matters
Not all ashwagandha is equal. Generic root powders vary a lot in strength. Branded, standardised extracts like Sensoril® are tested for a consistent level of active withanolides and have their own human research behind them, so you know what you're getting in every dose.
How much do you need?
Doses depend on the extract. Concentrated extracts like Sensoril® are studied at 125 to 250 mg a day, while less concentrated root extracts are used at 300 to 600 mg.
Who should avoid it?
Skip ashwagandha if you are pregnant or nursing, and talk to your doctor first if you have a thyroid condition, an autoimmune condition or take medication.
Where you'll find ashwagandha at VNDL
- MULTI-V Daily Multivitamin: 125 mg Sensoril® ashwagandha per serving, with L-theanine and a full spectrum of vitamins and minerals.
The bottom line
Ashwagandha is one of the few herbs with solid human trials for stress and training recovery. Choose a standardised extract, give it a few weeks, and pair it with good sleep habits.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
References
- Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262.
- Wankhede S, et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43.
