Ashwagandha: origins, benefits and properties

An iconic plant in Ayurvedic medicine, Ashwagandha (Withania somnifera) has become one of the most popular adaptogens in modern herbal medicine. Known for its effects on stress, energy, and vitality, it is attracting increasing attention from the scientific community, with dozens of clinical studies to its credit.

At Argalys, we have selected it and combined it with magnesium and tryptophan for a complete action on fatigue and chronic stress.

In this article, we will review the benefits of this plant, its mechanism of action and the precautions for use.

A plant with ancient roots: Ashwagandha: origins and traditional uses

Ashwagandha is a medicinal plant native to India, also cultivated in other parts of Asia and North Africa. Its Sanskrit name literally means "horse smell," a reference both to its strong root aroma and the vigor it is said to impart. It has been used for over 3,000 years in Ayurvedic medicine, particularly for its tonic, aphrodisiac, and rebalancing effects [1].

In this tradition, Ashwagandha is classified as a rasayana, a category of herbs believed to promote longevity, strength, and mental balance. It has traditionally been used to reduce anxiety, improve sleep, boost libido, and enhance cognitive function.

A natural adaptogen: what does it mean?

Ashwagandha is now classified as an adaptogenic plant, meaning it can increase the body's resistance to stress by acting non-specifically on several physiological systems. Adaptogens act by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in the stress response, and thus allow the body to regain a state of balance, or homeostasis [2].

The active ingredients mainly responsible for these effects are withanolides, steroidal lactones with anti-inflammatory and neuroprotective properties [3].

What are the scientifically proven benefits of Ashwagandha?

Reduction of stress and anxiety

This is arguably the best-documented effect to date. Several clinical trials have shown that Ashwagandha supplementation significantly reduces anxiety, perceived stress, and cortisol (the stress hormone) scores. A 2021 meta-analysis of 12 randomized controlled studies concluded that there was an average 30% reduction in perceived stress in participants taking between 250 and 600 mg of standardized extract per day [4].

The effects are particularly notable on anxious profiles, with a good tolerance profile.

Improved sleep

The anxiolytic effect is accompanied by an improvement in sleep quality. A 2019 randomized, double-blind study of 60 people with insomnia showed a significant improvement in sleep duration and quality after 8 weeks of supplementation with 300 mg/day of root extract [5].

Vitality and physical performance

In athletes or fatigued individuals, Ashwagandha improves exercise tolerance. A trial published in the Journal of Ayurveda and Integrative Medicine demonstrated an increase in VO2 max and muscle strength after 12 weeks of use in active men [6]. These effects may be partly explained by improved recovery and modulation of oxidative stress.

Cognitive support

Withanolides also exert neuroprotective action, notably through a reduction in brain inflammation and an increase in acetylcholine levels. A 2017 pilot study showed significant improvement in immediate memory and executive functions in adults taking 600 mg/day of root extract for 8 weeks [7].

Hormonal balance and fertility

Ashwagandha also acts on the hormonal axis. In infertile men, it can improve testosterone production and sperm quality [8]. In women, some results suggest a beneficial effect on premenstrual syndrome and perimenopause, although data are still limited.

Which form of Ashwagandha should you choose and at what dosage?

Clinical studies mostly use a root extract standardized in withanolides, often around 5%, which guarantees an effective concentration. The optimal dosage is between 250 and 600 mg per day, in one or two doses, depending on the desired effects (stress, sleep, performance, etc.).

The well-known KSM-66® form is a clinically validated, patented root-only extract, while Sensoril® is a root and leaf extract, often more sedative.

Ashwagandha is best consumed with a meal containing some fat, to improve its bioavailability.

Ashwagandha, magnesium and tryptophan: a synergy for our formula

The combination of Ashwagandha with magnesium and L-tryptophan is based on sound scientific logic. These three nutrients act synergistically on the stress-sleep-nervous balance axis, with complementary mechanisms of action.

Ashwagandha, as an adaptogen, modulates the activity of the HPA (hypothalamic-pituitary-adrenal) axis and helps reduce the production of cortisol, the stress hormone. It thus helps to better manage daily demands, without a direct sedative effect.

Magnesium, for its part, acts as an essential cofactor in more than 300 enzymatic reactions, including several involved in nerve transmission and mood regulation. It plays a central role in modulating the parasympathetic system and managing chronic stress. Magnesium deficiency is often observed in people who are anxious or tired [1].

Finally, L-tryptophan is an amino acid precursor to serotonin, which is itself converted into melatonin, the sleep hormone. Supplementing with tryptophan in times of stress or sleep disturbances can help support mood and promote a more peaceful sleep, especially in the event of an unbalanced lifestyle.

The interest of this combination therefore lies in its ability to act on several complementary biological levers: adaptation to stress, neuromuscular support and quality of sleep. It allows for a comprehensive response to the frequent imbalances of the modern lifestyle, while maintaining excellent tolerance.

Precautions and contraindications

Ashwagandha is generally well tolerated, even over several months. However, it is contraindicated:

·      In pregnant or breastfeeding women;

·      In case of unstabilized hyperthyroidism;

·      Before surgery (due to potential sedative effect).

Interactions are possible with sedatives, anxiolytics, and certain immunosuppressants. If in doubt, seek medical advice.

Conclusion

A leading adaptogen, Ashwagandha is now enjoying growing scientific recognition. Its effects on stress, sleep, cognition, and vitality have been validated by several high-quality clinical studies. At Argalys, we have selected a standardized, well-dosed extract that we have combined with magnesium and tryptophan. It is the ideal formula for restoring balance in the face of everyday physical and mental challenges.

Bibliography

1.             Singh N et al. An overview on Ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208–213.

2.             Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals. 2010;3(1):188–224.

3.             Tandon N, Yadav SS. Contributions of Indian Council of Medical Research (ICMR) towards traditional medicine. J Ethnopharmacol. 2017;197:39–45.

4.             Pratte MA et al. Anxiety and Stress Reduction with Ashwagandha Root Extract: A Meta-Analysis. J Altern Complement Med. 2021;27(12):1040–1050.

5.             Langade D et al. Clinical evaluation of the anti-stress effect of Ashwagandha root extract: A randomized, double-blind, placebo-controlled study. Cureus. 2019;11(12):e6466.

6.             Wankhede S et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Ayurveda Integra Med. 2015;6(3):209–215.

7.             Choudhary D et al. Efficacy of Ashwagandha root extract on cognitive functions in healthy humans: a randomized placebo-controlled trial. J Diet Suppl. 2017;14(6):599–612.

8.             Ambiye VR et al. Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha in oligospermic males. Evid Based Complement Alternat Med. 2013;2013:571420.