Ashwagandha: What Is It Good For? How Long Does It Take to Work?

Example: You're studying for a major exam

The situation before an exam is a perfect example: you need to stay calm, yet remain alert at the same time.. Adaptogenic plants (such as ashwagandha) have a balancing effect. This means if stress is too high, they reduce it, but if alertness or energy is too low, they increase it.^44-46

So ashwagandha is not a typical sedative (like valerian or hops); it doesn’t make you drowsy! Therefore, in exam-like stressful situations, it reduces harmful anxiety but keeps you awake and focused.

What is the scientific explanation for this?

1. Firstly, ashwagandha can reduce the level of the stress hormone (cortisol).⁴⁷
2. Secondly, some of ashwagandha's active compounds (mainly withanolides) mimic the function of the brain’s main calming neurotransmitter (GABA). Therefore, using ashwagandha may reduce overexcitement, improve sleep ability, and ease anxiety.⁴⁸
3. Ashwagandha stimulates the production of nerve growth factor. This supports the formation of new neural connections and the protection of existing ones. As a result, it becomes easier to learn new information and brain reaction time may increase.⁴⁹
4. Ashwagandha improves cellular energy metabolism, which can vitalise and energise, but not in the same way as caffeine. In other words, ashwagandha does not raise heart rate or blood pressure, and doesn’t cause the tension that high doses of caffeine might.⁵⁰
5. Additionally, ashwagandha has strong antioxidant properties, which help protect brain cells, reduce inflammation, and minimise cellular damage.⁵¹

Beyond adaptogenic effects: how does it contribute to general health?

If I had to summarise the health-preserving effects of ashwagandha in one word, it would be:

antioxidant.

Antioxidants protect against oxidative stress, which causes cellular damage. Oxidative stress refers to a process in which free radicals steal electrons from the molecules that make up our cells.

Therefore, antioxidants support detoxification, aid cellular regeneration, and have immune-boosting and anti-inflammatory effects. Why is that? Think about it: if the immune system is busy repairing the damage caused by free radicals, it consumes resources. Moreover, the healing of cells damaged by free radicals requires inflammation — if there’s less damage, there’s less need for inflammation too.

Let’s look at a few specific studies: in which conditions can it help, and in what dosages?

Sports and fitness: 120–1250 mg of ashwagandha used for 2–8 weeks measurably increased physical strength, enhanced aerobic capacity, and improved recovery between training sessions.^8-11

Immune system support: Studies found 60 to 1000 mg of ashwagandha used over 4–12 weeks to be effective in improving immune markers such as lymphocyte count, IgA, IgG, interleukins, and natural killer cells. Signs of oxidative stress and inflammation also decreased.^12-14

Depression and tension: Studies found doses ranging from 120 mg to 1200 mg effective over 4–12 weeks in alleviating symptoms of depression.^15-24

Male vitality: Men who used ashwagandha in doses of 600–5000 mg for 8–12 weeks reported enhanced libido, fertility, and increased testosterone levels.^25-32

Female vitality: Women who took 300 mg twice daily experienced increased oestrogen levels, boosted libido, reduced FSH and luteinising hormone levels, and fewer menopausal complaints.^37,38

Sleep: Most commonly used in 600 mg doses for 4–12 weeks to improve fatigue, sleep difficulties, and sleep quality. Results are growing and promising for sleep as well.^33-36

Stress management: Ashwagandha was used for 4–12 weeks in 120–600 mg doses with significant results.^1-7

It’s important to note that most studies used the KSM-66 ashwagandha extract (see below), and that more concentrated extracts may require lower doses to be effective.

How Long Does It Take to Work?

The shortest application period in studies was 4 weeks. Therefore, it’s worth waiting at least 2–3 weeks before expecting noticeable results. Use for a maximum of 12 weeks, followed by a break!

What’s the Difference Between "Regular" and KSM-66^® Extract?

Ashwagandha is available in four different forms. The most well-known are "regular" (non-standardised) ashwagandha and the KSM-66 extract, but there are two other, more concentrated variations. There are significant differences between these commercially available ashwagandha types. Let’s look at all four!

“Regular” ashwagandha

Usually comes in the form of powder made from the dried root of the plant or as an alcoholic tincture. This is the traditional form used in Ayurveda and is still widely applied today. It contains a variety of active compounds, but it is not concentrated or standardised, meaning it has a lower and inconsistent active compound content. Naturally, its price is lower than patented, more concentrated products.

KSM-66^® ashwagandha

KSM-66^® extract is made from the root of the ashwagandha plant – the extraction process traditionally uses milk, although vegan KSM-66^® versions are also available.

It has a higher concentration of active compounds than regular ashwagandha (standardised withanolide content: 5%). This is the most commonly used form. The majority of scientific studies have used this product.

Recommended if you’re looking for a solution for: general stress, sports performance, mental focus, or sexual health for both men and women.

Sensoril^® ashwagandha

This extract is made not only from the root of the ashwagandha plant but also includes its leaves. How is the composition of the leaves different?

Perhaps the most notable difference (besides overall withanolide concentrations) is that the leaves contain a high concentration of withaferin A. This compound has shown strong anti-cancer properties in animal and in vitro studies – although human trials have not yet been conducted, the results are still promising. While the root of the plant also contains anti-cancer compounds, it has only small amounts of withaferin A.

Sensoril^® ashwagandha has a total standardised withanolide content of 10%, giving it a highly concentrated profile of active ingredients.

Shoden^® ashwagandha

Shoden^® ashwagandha has a very high concentration of active ingredients (standardised withanolide glycoside content: 35%). Like KSM-66, it is also made only from the root of the plant.

Recommended if you want: powerful effects at a low dosage.

Contraindications of Using Ashwagandha

Although ashwagandha is widely regarded as a safe and beneficial herb, some case studies have reported side effects such as thyroid issues, electrolyte imbalance, liver toxicity, and immune system modulation. However, large-scale studies involving numerous samples have not confirmed these adverse effects.^39-43 Only mild side effects were reported, including nausea, headache, malaise, dizziness, and abdominal discomfort.

In cases of liver, kidney, cardiovascular disease, thyroid issues, or during pregnancy, it is essential to consult a doctor before starting ashwagandha supplementation.

How to Use It?

The forms of ashwagandha used in research varied. Many studies used the less concentrated KSM-66, but there are also studies on Sensoril and Shoden. Therefore, it is difficult to determine an exact recommended dose. Instead of focusing on the dosage of ashwagandha itself, it is better to look at the withanolide content.

Manufacturers recommend a maximum of 100 mg of withanolides per day. This equates to: 4 x 500 mg capsules of KSM-66, 4 x 250 mg capsules of Sensoril®, or 4 x 60 mg capsules of Shoden®. However, it is not always necessary or advisable to use the maximum dose. Even a quarter or half of the full dose can be effective.

Summary

Ashwagandha is a truly versatile herb. Thanks to its adaptogenic effects, it may help reduce stress and support mental well-being. Its name, which refers to “horse power”, may be justified — it can support physical performance and strengthen the immune system.

It is most commonly available on the market in three forms. Vitamin360's recommendation for each form:

Nutricost KSM-66 (60 Capsules): this product contains 600 mg of ashwagandha per capsule with 5% withanolide content. It also includes piperine for faster absorption.

GAL Sensoril® Ashwagandha (60 Capsules): this product contains 250 mg of ashwagandha per capsule with 10% withanolide content.

GAL Shoden® Ashwagandha (60 Capsules): this product contains 60 mg of ashwagandha per capsule with an outstanding 35% active compound content.