Does ashwagandha work immediately
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Immediate Effects of Ashwagandha: A Research Synthesis
Introduction to Ashwagandha and Its Uses
Ashwagandha (Withania somnifera) is a traditional medicinal herb used in Ayurvedic medicine for over 3,000 years. It is known for its potential benefits in enhancing cognitive function, reducing stress, and improving overall mental and physical health3 5. This article synthesizes recent research to determine whether ashwagandha works immediately after ingestion.
Immediate Cognitive Benefits of Ashwagandha
Acute Cognitive Function Improvement
Recent studies have investigated the immediate effects of ashwagandha on cognitive function. One study involving 13 healthy volunteers found that acute ingestion of 400 mg of ashwagandha extract improved working memory and sustained attention within hours of consumption. Participants showed better performance in tasks requiring executive function and vigilance, indicating that ashwagandha can enhance cognitive abilities shortly after intake2.
Short-Term Memory and Attention
The same study also demonstrated that ashwagandha helped maintain reaction times and prevent mental fatigue over a six-hour period. This suggests that ashwagandha can provide immediate support for short-term memory and attention, making it a potentially useful supplement for tasks requiring sustained mental effort2.
Long-Term Cognitive and Memory Enhancements
Eight-Week Cognitive Improvement
While immediate effects are promising, other studies have focused on the long-term benefits of ashwagandha. A randomized, double-blind, placebo-controlled study involving 50 adults with mild cognitive impairment showed significant improvements in both immediate and general memory after eight weeks of ashwagandha supplementation. Participants also exhibited enhanced executive function, sustained attention, and information-processing speed1.
Neuroprotective Effects
Ashwagandha's neuroprotective properties have been highlighted in various studies, showing its potential in treating brain disorders such as Alzheimer's, Parkinson's, and schizophrenia. These effects are attributed to its active phytoconstituents, which include withanolides and sitoindosides3 4. However, these benefits are typically observed over a longer duration and are not immediate.
Mechanisms of Action
Antioxidant and Anti-Inflammatory Properties
The beneficial effects of ashwagandha are partly due to its antioxidant and anti-inflammatory properties. It has been shown to reduce oxidative stress markers and downregulate inflammatory pathways, which can contribute to its cognitive-enhancing effects4. These mechanisms support both immediate and long-term cognitive health.
Stress and Anxiety Reduction
Ashwagandha is also well-documented for its ability to alleviate stress and anxiety, which can indirectly improve cognitive function. The reduction in stress levels can lead to better mental clarity and focus, contributing to the immediate cognitive benefits observed in some studies5.
Conclusion
In summary, while ashwagandha shows promising immediate effects on cognitive function, particularly in enhancing working memory and attention, its most significant benefits are observed with long-term use. Acute supplementation can provide short-term cognitive enhancements, but sustained improvements in memory and executive function are typically seen after several weeks of consistent intake. Further research with larger sample sizes and robust study designs is needed to fully understand the immediate and long-term effects of ashwagandha.
Sources and full results
Most relevant research papers on this topic
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions
Ashwagandha root extract may improve memory and cognitive functions in adults with mild cognitive impairment, enhancing executive function, attention, and information processing speed.
RCT
Highly CitedEffects of Acute Ashwagandha Ingestion on Cognitive Function
Acute ashwagandha supplementation improves executive function, helps sustain attention, and increases short-term/working memory.
RCT
Rigorous JournalAshwagandha in brain disorders: A review of recent developments.
Ashwagandha shows potential as a neuroprotective agent in various brain disorders, but further study is needed to confirm its mechanistic pathways and promote it as a promising drug candidate.
Systematic ReviewAshwagandha (Withania somnifera) root extract attenuates hepatic and cognitive deficits in thioacetamide-induced rat model of hepatic encephalopathy via induction of Nrf2/HO-1 and mitigation of NF-kB/MAPK signaling pathways.
Ashwagandha root extract shows potential in reducing hepatic and cognitive deficits in a thioacetamide-induced rat model of hepatic encephalopathy, with potential benefits for treating liver diseases.
Non-RCT
Animal StudyAshwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials
Ashwagandha shows potential in alleviating stress and anxiety symptoms, but more robust and adequately-powered research is needed to confirm its effectiveness across various mental and physical conditions.
Systematic ReviewPotential clinical applications of Ashwagandha (Withania somnifera) in medicine and neuropsychiatry
Ashwagandha shows potential in reducing stress, improving cognition, and enhancing exercise capacity in healthy adults, but more large-scale, methodologically stringent clinical trials are needed for confident recommendations.
Systematic ReviewA double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera Dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults.
Ashwagandha root extract effectively enhances cardiorespiratory endurance and improves quality of life in healthy athletic adults without causing adverse events.
RCTPotential clinical usage of ashwagandha root extract: A review
Ashwagandha root extract shows potential in treating insomnia, stress-related disorders, cognitive functions, endocrine diseases, and enhancing muscle strength and recovery in healthy adults.
Systematic ReviewA Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
Ashwagandha intake for 8 weeks increased levels of DHEA-S and testosterone in overweight men, but did not significantly affect cortisol, estradiol, fatigue, vigor, or sexual well-being.
RCTRigorous JournalDoes Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials
Ashwagandha supplementation significantly reduces anxiety and stress levels, but further high-quality studies are needed to confirm its clinical efficacy.
Meta-Analysis