It has an unpronounceable name and a difficult spelling. But surely you have heard about the benefits of ashwagandha at some point. Especially now that we live in a constant race, accumulate an unachievable to-do list, and engage in productive leisure (or so we think).
This natural adaptogenic plant, scientifically known as Withania somnifera, has gained popularity because it is associated with reducing cortisol levels, the stress hormone. But what is the science behind this? Does it really have effects?
Most adaptogens have been used for a long time in Ayurvedic medicine, but lack human trials demonstrating their efficacy. However, ashwagandha might be the exception. A meta-analysis (review of different studies) found that it helped people sleep almost half an hour more than those who took a placebo. It also improved sleep quality and efficiency. Participants who took ashwagandha showed a significant reduction in stress and anxiety levels, without perceiving side effects. Although the results are promising, the study suggests that more research is needed to confirm its long-term effects. But there are still more scientific publications in its favor.
Another meta-analysis of 12 studies concluded that ashwagandha significantly reduces stress and anxiety compared to a placebo and is also effective in reducing cortisol levels. The most effective doses were up to 12,000 mg/day for anxiety and 300-600 mg/day for stress. However, the quality of the evidence was considered low, indicating the need for more studies.
Another systematic review with a smaller sample of participants (300) confirmed these doses for at least eight weeks to improve sleep quality. And, in the same line, a publication stated that its effects are comparable to anxiety medications but without adverse side effects. This is especially beneficial for those looking to improve their stress management and physical recovery. Once again, in this meta-analysis, the results were encouraging but highlighted the variability in the studies.
At this point, is it worth investing in supplementation? And if so, what would be the appropriate consumption? Paula Martín Clares, a pharmacist and nutritionist for Naturadika and author of Your Skin's Health Lies in What You Eat (Ed. Zenith), believes it is interesting, as long as we choose products with a high concentration of withanolides, the active compounds of this plant. She also encourages not waiting for high-stress periods, but rather taking it preventively before those peaks. "Ashwagandha can be taken at any time of the day, but taking it in the morning can improve mental clarity and energy."
To optimize the absorption of withanolides, Martín Clares suggests taking it with foods rich in healthy fats, such as avocado, nuts, or olive oil. "Ashwagandha helps inhibit the HPA axis [hypothalamic-pituitary-adrenal], which is the system responsible for producing cortisol. Additionally, it balances neurotransmitters like GABA and serotonin, essential for maintaining a good mood and reducing anxiety."
Dr. Antonio Hernández, a physician who collaborates in the formulation of be levels, explains that to avoid losing properties and maintain purity, they have traveled to India: "We opt to extract the active principle from the root and not from the leaf, ensuring quality and safety with international certifications." The doctor recommends taking three capsules a day, preferably in the morning on an empty stomach or 10 minutes before one of the day's meals. But above all, "be consistent" to notice effects.
"Be calm, recently launched on the market and formulated with ashwagandha, also includes other ingredients such as lavender, which has calming and relaxing properties, and Ginkgo Biloba, which improves cognitive function, helping to maintain mental clarity in stressful situations." It is not necessary to take breaks while consuming the product, but the usual practice, due to the investment involved in supplementation, is to take it for a minimum of three to four months. "Its daily long-term use is completely safe and falls within regulated parameters in Europe."
Dr. Antonio Hernández reminds that supplementing with ashwagandha is not allowed in children under three years old and not recommended during pregnancy or lactation. Pharmacist Paula Martín Clares also does not recommend it for those with autoimmune diseases: "They should consult a doctor before taking it. It can interact with thyroid medications and other hormonal treatments, so it is important to speak with a healthcare professional before starting its consumption."
Ashwagandha is available in various forms, including gummies, powder, and capsules, with capsules being the most common. Here's why: "Gummies can be appealing for their taste, but they often contain a lot of sugar and do not always provide the correct amount of active compounds," warns Martín Clares. Powder, although it offers the right dose, "has a strong, earthy taste that not everyone enjoys."
The key, insists the nutrition expert, lies in the concentration of withanolides, the compounds responsible for the benefits of ashwagandha. "A higher concentration guarantees greater effectiveness. Both powder and capsules can provide the necessary amount of these compounds, depending on individual preferences."
There are patented extracts that, thanks to extraction technology, manage to obtain the best benefits. "One option is Naturadika's Aphrodite Sensation, which contains Sensoril. This supplement ensures the correct amount of these bioactive compounds, maximizing benefits in a practical and enjoyable way."
On the other hand, pharmacist Marta Masi, who has developed the MMood Woman supplement, recommends its intake during menopause. "It helps our body adapt more easily to acute stress situations. Additionally, it has a high antioxidant power due to its flavonoid content," she explains about its benefits.
This adaptogen is also considered a natural antidepressant, she adds, although always with caution. "For this reason, it would be contraindicated in people taking antidepressants or other medications for hypertension or hyperthyroidism."
Ashwagandha, thanks to its interesting compounds, offers multiple benefits, such as stress and anxiety reduction, improved sleep quality, support for cognitive function, and increased energy and physical endurance. It also has anti-inflammatory and antioxidant properties. However, it is not a miraculous herb. To effectively manage stress, in addition to integrating it into your diet, pharmacist and nutritionist Martín Clares encourages trying forest bathing: "Spending time in nature reduces stress and improves mental clarity."
It also encourages to stop channeling emotions with food, getting into a cycle that makes us feel worse. "Mindful eating, enjoying every bite and paying attention to the flavors and textures, turns your meals into moments of relaxation."
Lastly, the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) is excellent for calming the nervous system, she assures. And no less important: "Establish a routine of relaxing sleep with soft lights, calm music, and an infusion for a restful sleep."