Life can be stressful, making self-care a priority for many people today.

With more and more people looking for natural remedies to help ease everyday stress, ashwagandha has become increasingly popular over the years for its health-promoting benefits.

Curious to learn more about ashwagandha? Read on to learn about this amazing plant-based adaptogen.

What is Ashwagandha?

Ashwagandha (Withania somnifera) also is known as “Winter Cherry” or “Indian Ginseng.” It is one of the most important herbs in Ayurveda, the traditional form of alternative medicine in India based on principles of natural healing.

Ashwagandha is a small shrub that has yellow flowers and is native to Southeast Asia and India. The power of the plant comes from the extracts from the plant’s roots or leaves. 

Today, ashwagandha can be found as a supplement, either on its own or along with other beneficial herbs, and has become increasingly popular over the years. And it’s easy to see why…

Benefits of Ashwagandha

Ashwagandha has been used for thousands of years as a natural mood enhancer, relieving symptoms of stress.[18]

 But ashwagandha can help you and your health in more ways than just that.

Stress and Mood Support

Ashwagandha is best known for its ability to reduce stress. It has been used for centuries as a natural mood enhancer.[1]

Ashwagandha has been shown to help control mediators of stress as well as reduce the activity of the hypothalamic-pituitary-adrenal axis, which is a system in your body that regulates the stress response.[2,3]

Improve Sleep and Clarity

When your brain is relaxed, chances are you’ll sleep better. Studies have shown ashwagandha helps improve sleep quality for clearer, more rejuvenated minds each morning.[4,5]

Evidence also suggests that those with sleep issues, like insomnia, may see improvement in sleep quality.[6]

Boost Energy and Recovery

If you’re looking for a little boost when it comes to your athletic performance, ashwagandha may be a worthwhile supplement to include in your regimen. It has been shown to enhance physical performance and even increase muscle strength.[7,8] 

In terms of enhanced physical performance, research has shown that ashwagandha may help improve measures of muscle strength and oxygen during exercise.[9,10]

Improve Brain Function and Memory

Research shows that ashwagandha may improve cognitive functioning, particularly in older adults with mild cognitive impairment and possibly people with schizophrenia. The compounds found in ashwagandha have antioxidant effects in the brain, thus, leading to numerous cognitive health benefits.[11]

Ashwagandha may help with[12,13]:

- Attention
- Reaction time
- Performance on cognitive tasks
- Executive functioning
- Information-processing speed
- Immediate and general memory

Additional Benefits

While research is still limited on certain other benefits, evidence suggests that ashwagandha may also help with:

- Reducing blood sugar levels[14,15]
- Reducing inflammation[16]
- Boosting testosterone and fertility in men[17]

When Should I Take Ashwagandha?

While ashwagandha is considered safe to take, it may cause some stomach upset for some people, so choosing the right time to take it is important.

Generally, you can take ashwagandha any time during the morning or night. It all depends on preference, depending on tolerance and goals. Since stomach discomfort can occur, we suggest taking it with a meal or a small snack.

Just remember—consistency is key.

What to Look for in Ashwagandha Supplements

There are so many ashwagandha supplements on the market today, where is one to start?

Here are a few things to look for when choosing your ashwagandha supplements:

- Organic KSM-66® with 5% Withanolides

KSM-66® has a unique extraction process that allows for optimum percentage of withanolides increasing potency. 

- Black Pepper for Enhanced Absorption

Adding black pepper extract allows the body to efficiently absorb all the vitamins and minerals ashwagandha has to offer. 

- Pure, Simple Ingredients

Supplements crafted with pure ingredients ensure you’re getting exactly what you need and nothing that you don’t. 

Find an ashwagandha supplement that doesn’t include binders, preservatives or fillers in its formula. Many supplements are vegan-friendly and also free of dairy, soy, and gluten, so they can fit into any diet, especially if you have restrictions.

- USA Manufactured

Since supplement regulations vary from country to country, finding natural supplements that are USA manufactured is your safest option. 

Luckily, you don’t have to look too far to find the perfect ashwagandha supplement—Pattern Wellness Ashwagandha Complex checks all the boxes!

Ashwagandha Complex helps you tackle everyday stress and get to feeling at peace yet again. A potent proprietary blend features Organic Ashwagandha Root Extract and Organic Black Pepper so you can quickly begin to feel optimum benefits.

Ready to try it out for yourself? Click here!

Resources:

1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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 journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022 
2. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466 
3. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186 
4. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus, 11(9), e5797. https://doi.org/10.7759/cureus.5797 
5. Deshpande, A., Irani, N., Balkrishnan, R., & Benny, I. R. (2020). A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep medicine, 72, 28–36. https://doi.org/10.1016/j.sleep.2020.03.012 
6. Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS one, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843 
7. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9 
8. Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 6(1), 20. https://doi.org/10.3390/jfmk6010020 
9. Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 6(1), 20. https://doi.org/10.3390/jfmk6010020 
10. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9 
11. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. Journal of dietary supplements, 14(6), 599–612. https://doi.org/10.1080/19390211.2017.1284970 
12. Ng, Q. X., Loke, W., Foo, N. X., Tan, W. J., Chan, H. W., Lim, D. Y., & Yeo, W. S. (2020). A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytotherapy research : PTR, 34(3), 583–590. https://doi.org/10.1002/ptr.6552 
13. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. Journal of dietary supplements, 14(6), 599–612. https://doi.org/10.1080/19390211.2017.1284970 
14. Durg, S., Bavage, S., & Shivaram, S. B. (2020). Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application. Phytotherapy research : PTR, 34(5), 1041–1059. https://doi.org/10.1002/ptr.6589 
15. Gorelick, J., Rosenberg, R., Smotrich, A., Hanuš, L., & Bernstein, N. (2015). Hypoglycemic activity of withanolides and elicitated Withania somnifera. Phytochemistry, 116, 283–289. https://doi.org/10.1016/j.phytochem.2015.02.029 
16. Logie, E., & Vanden Berghe, W. (2020). Tackling Chronic Inflammation with Withanolide Phytochemicals-A Withaferin a Perspective. Antioxidants (Basel, Switzerland), 9(11), 1107. https://doi.org/10.3390/antiox9111107 
17. Durg, S., Shivaram, S. B., & Bavage, S. (2018). Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine : international journal of phytotherapy and phytopharmacology, 50, 247–256. https://doi.org/10.1016/j.phymed.2017.11.011 
18. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African journal of traditional, complementary, and alternative medicines : AJTCAM, 8(5 Suppl), 208–213. https://doi.org/10.4314/ajtcam.v8i5S.9