The Benefits of Ashwagandha for Mood, Mind and More

How much do you know about the herb ashwagandha (pronounced aash-wuh-gaan-duh)? Its scientific name is Withania somnifera and it is an evergreen shrub native to India, Nepal, and Yemen that is also called Indian ginseng or winter cherry.¹

Extracts of the ashwagandha shrub are available as a dietary supplement and can benefit health in many ways.

Ashwagandha Health Benefits

One of the key benefits of ashwagandha is its ability to support calm and relaxation during times of occasional stress.² Research demonstrates that ashwagandha is a balancing adaptogenic herb that helps support the body’s response to stress.³

Ashwagandha also provides mood, mental health, and sleep support. A 2020 12-week randomized, double-blind, placebo-controlled study involving individuals between the ages of 65 and 80 found that the group that took 600 mg of ashwagandha daily had better support of sleep, mental alertness, and overall quality of life compared to those who took the placebo (fake pill). ⁴

A 2020 review of five different randomized controlled trials with 400 participants also found that 600 mg or higher of ashwagandha for at least eight weeks supported sleep and stress levels while also supporting morning mental alertness.⁵ A 2022 double-blind, randomized control trial involving college students found that the group taking 700 mg of ashwagandha daily had better sustained energy, heightened mental clarity, and improved sleep support compared to those who took the placebo.⁶

In addition to supporting mood and mental energy, ashwagandha can also help support brain function. A 2022 study that evaluated participants after just one 400 mg amount of ashwagandha showed there was better overall cognition support compared to those who took the placebo.⁷

So if you’re looking for extra mood, mental health, cognitive, and sleep support, look to ashwagandha. Keep in mind that ashwagandha is sometimes combined with other adaptogenic herbs such as rhodiola and mushroom extracts for added synergistic effects.

That’s the case with Ashwagandha Max Strength, which features 1200 mg of Ashwagandha plus an additional adaptogen blend for added support.

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References

1. Sriperumbuduri S, Umar M, Lajoie-Starkell G, et al. Ashwagandha and kidney transplant rejection. Kidney Int Rep. 2020;5(12):2375-2378. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7710824/
2. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine. 2019;98(37). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
3. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
4. Kelgane SB, Salve J, Sampara P, Debnath K. Efficacy and tolerability of ashwagandha root extract in the elderly for improvement of general well-being and sleep: a prospective, randomized, double-blind, placebo-controlled study. Cureus. 2020;12(2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7096075/
5. Cheah K, Norhayati M, Yaacob L, Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462692/
6. Baker C, Kirby JB, O’Connor J, et al. The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food. 2022;25(12). https://www.liebertpub.com/doi/abs/10.1089/jmf.2022.0042?download=true&journalCode=jmf
7. Xing D, Yoo C, Gonzalez D, et al. Effects of acute ashwagandha ingestion on cognitive function. Int J Environ Res Public Health. 2022;19(19). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9565281/