Ingredient Spotlight: Ashwagandha

If you’re confronted by a tiger, the stress hormone cortisol is extremely helpful in preparing the body for fight or flight. (Unless you’re a zookeeper, a cortisol reaction will more likely be triggered by tight deadlines or balancing personal/professional priorities.) Cortisol’s also crucial for a variety of necessary physiological processes, like waking up in the morning and regulating blood sugar.¹

Yet, when we frequently or persistently perceive non-threats as threats—say on a busy city street where car horns are constantly blaring—the continuous activation of the stress response can lead to cumulatively elevated cortisol. This elevated cortisol can then lead to a whole host of issues, including: poor sleep by disrupting sleep patterns, worsened immune function by suppressing the body’s defense mechanisms, impacted memory by negatively affecting the hippocampus, and increased body fat by promoting fat storage, particularly around the abdomen.

Cue adaptogens. Alongside healthy habits like meditation and movement, adaptogens are a great addition to your day-to-day for supporting your body’s ability to adapt to stressors.²⁻³ Adaptogens are a group of medicinal plants and herbs that have been widely studied and used for millennia. They support your body’s resilience and ability to handle stress by modulating the stress response system—through influencing oxidative stress, immune function, and the hypothalamic-pituitary-adrenal (HPA) axis. Ultimately, adaptogens aim to bring your mind and body back into blissful balance, a state referred to as homeostasis.

You’ve probably heard of a few adaptogens, like schisandra, cordyceps, maca, Lion’s Mane, ginseng, and ashwagandha, one of the most studied types.

Ashwagandha (A.K.A. Withania somnifera) is a time-honored adaptogen, with centuries of use in Ayurvedic medicine⁴; in Sanskrit, “ashwa” means horse, which some say derives from the horse-like power it provides (while others say it’s related to the horse-like smell of the roots). Its roots, leaves, and fruits are rich in multifunctional active substances—meaning that it’s been traditionally used as a tonic, aphrodisiac, narcotic, diuretic, anthelmintic (for destroying parasitic worms), astringent (for constricting skin cells), thermogenic (for producing heat), and stimulant.⁵

Most commonly, ashwagandha is used as a tool for managing stress and anxiety. It contains potent active compounds called withanolides, which help support favorable cortisol function through modulation of the HPA axis. The HPA axis is your body’s main way of responding to stress, consisting of the hypothalamus and pituitary glands in your brain, and the adrenal glands above your kidneys. Studies show that in many cases of mood- and stress-related disorders, there’s dysregulation of this axis, which may result in increased cortisol and DHEA (dehydroepiandrosterone) levels.⁵ Ashwagandha has been researched for its ability to lower both cortisol and DHEA production, promoting a calm mind, enhancing resilience to stress, and supporting overall emotional well-being.⁶

Withanolides also boast both antioxidant and neuroprotective properties, which helps to support the reduction of oxidative stress (an imbalance of antioxidants and harmful molecules called free radicals) and may support neurogenesis, the formation of new brain cells—both especially crucial during periods of heightened stress.

As an extremely potent and powerful plant, ashwagandha can be found in slightly different variations across supplements, like KSM-66® and Shoden®.

Different forms of ashwagandha are used for different results. KSM-66® is a standardized extract found in high concentrations of the ashwagandha root. It undergoes a unique, full-spectrum extraction process (without the use of alcohol or chemical solvents) that aims to maintain the natural balance of the various active compounds found in the root; as a result, it contains one of the highest concentrations of bioactives on the market today and is valued for its broad range of research-supported benefits.

In a clinical study, participants who took 300mg of KSM-66® Ashwagandha root extract daily for eight weeks saw a 72% reduction in DASS scores (Depression, Anxiety, and Stress Scores), as well as a significant reduction in perceived stress and a significant improvement in quality of sleep.⁷

By supporting a balanced cortisol response, KSM-66® Ashwagandha helps you remain calm and emotionally grounded in high-pressure situations, which is vital for your overall mental well-being.

On the other hand, Shoden® is the standardized, high potency extract from the roots and leaves of the ashwagandha plant. This standardization (an industry-leading 35% withanolides) helps ensure that each dose of Shoden® provides a consistent and reliable amount of withanolides, the primary active compounds believed to be responsible for ashwagandha’s therapeutic effects.

In one study, the stress-relieving and pharmacological activity of a standardized ashwagandha extract (Shoden®) was investigated in healthy-but-stressed adults.⁶ In comparison with the placebo, ashwagandha supplementation was associated with a statistically significant reduction in the Hamilton Anxiety Rating Scale (HAM-A) and a near-significant reduction in the Depression, Anxiety, and Stress Scale -21 (DASS-21); it was also associated with greater reductions in morning cortisol and the hormone dehydroepiandrosterone-sulphate (DHEA-S). In another, Shoden® supplementation improved the overall quality of sleep, including total sleep time and efficiency, and overall quality of life.⁸ 

When comparing different ashwagandha-infused supplements, start with the label. What form of ashwagandha is used, and is it the right kind for the goal you’re trying to achieve? We recommend doing your research and/or speaking to your healthcare professional to determine that answer. Is the amount within or on par with clinically studied dosages? If not, it’s unlikely you’ll see the promised result. Are there any other ingredients (like fillers or additives) that could cause adverse effects? The more pure a supplement is, the better.

Find our starter guide to supplement shopping here.

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4. 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

5. Wiciński, M., Fajkiel-Madajczyk, A., Kurant, Z., Kurant, D., Gryczka, K., Falkowski, M., Wiśniewska, M., Słupski, M., Ohla, J., & Zabrzyński, J. (2023). Can Ashwagandha Benefit the Endocrine System?-A Review. International journal of molecular sciences, 24(22), 16513. https://doi.org/10.3390/ijms242216513

6. 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

7. 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

8. 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