How long does ashwaganda take to work
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How Long Does Ashwagandha Take to Work?
Ashwagandha (Withania somnifera) is a popular adaptogenic herb known for its potential benefits in reducing stress, enhancing mood, and improving cognitive and physical performance. Understanding the timeline for its effectiveness can help users set realistic expectations.
Immediate Cognitive Benefits of Ashwagandha
Acute Effects on Cognitive Function
Research indicates that ashwagandha can have immediate effects on cognitive function. A study involving 13 healthy volunteers assessed the impact of a single 400 mg dose of ashwagandha extract on various cognitive tasks. The results showed significant improvements in working memory, sustained attention, and executive function within just 3 to 6 hours of ingestion1. Specifically, participants demonstrated better reaction times and reduced mental fatigue, suggesting that ashwagandha can provide quick cognitive benefits.
Long-Term Physical Benefits of Ashwagandha
Effects on Muscle Strength and Endurance
For physical performance, the benefits of ashwagandha appear over a longer period. An eight-week study involving 80 healthy adults who engaged in regular resistance training found that taking 300 mg of standardized ashwagandha root extract twice daily significantly improved muscle strength, size, and cardiorespiratory endurance2. Participants experienced notable gains in chest and leg press strength, muscle girth, and VO2max, indicating enhanced physical performance and endurance over the course of the study.
Conclusion
Ashwagandha can provide both immediate and long-term benefits. For cognitive improvements, effects can be observed within a few hours of a single dose. However, for physical performance enhancements, consistent supplementation over at least eight weeks is necessary to see significant results. This dual timeline of effectiveness makes ashwagandha a versatile supplement for both mental and physical health.
Sources and full results
Most relevant research papers on this topic
Effects of Acute Ashwagandha Ingestion on Cognitive Function
Acute ashwagandha supplementation improves executive function, helps sustain attention, and increases short-term/working memory.
RCT
Rigorous JournalEffects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study
Ashwagandha root extract supplementation for eight weeks effectively improves muscle strength, growth, endurance, and recovery in both male and female participants.
RCTA 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 JournalAdaptogenic and cardioprotective action of ashwagandha in rats and frogs.
Ashwagandha possesses adaptogenic, cardiotropic, cardioprotective, and anticoagulant properties, increasing swimming endurance in rats and frogs without causing toxicity.
Non-RCT
Animal Study
Highly CitedA 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.
RCTSafety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy Volunteers.
Ashwagandha root extract consumption for 8 weeks was safe in both males and females, with no reported adverse events.
RCTA randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.
Ashwagandha extract supplementation for six weeks significantly improved overall sleep quality and quality of life in healthy adults without causing adverse events.
RCTRigorous JournalClinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study
Ashwagandha root extract significantly improves sperm count, semen volume, and motility in males with oligospermia, potentially reducing infertility.
RCTRigorous JournalHighly CitedEfficacy 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.
RCTHighly CitedClinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study.
Ashwagandha root extract improves sleep quality and helps manage insomnia, with more significant improvements in insomnia patients.
RCT