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What is Ashwagandha, and How Does It Work?

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The History and Traditional Uses of Ashwagandha

Ashwagandha, or Indian ginseng, has a rich history that dates back thousands of years in Ayurvedic medicine. It has been traditionally used to promote vitality, longevity, and resilience against stress. Ancient texts describe it as a ‘Rasayana,’ a category of herbs known for their rejuvenating properties. Historically, Ashwagandha was used to:

• Enhance Physical Strength: Warriors and athletes consumed Ashwagandha to improve endurance and recovery.
• Improve Thinking: Scholars and students used it to enhance memory and concentration.
• Reduce Anxiety and Promote Relaxation: It was prescribed to calm the nervous system and promote mental clarity.
• Boost Immunity: Ayurvedic practitioners believed it helped fortify the body’s defenses against illnesses.

Over time, modern science has validated many of these traditional uses, reinforcing Ashwagandha’s status as a powerful adaptogen for stress relief and overall wellness.

The Science Behind Ashwagandha's Stress-Relieving Effects

Acknowledged through history and now studied by modern science, Ashwagandha is renowned for its adaptogenic properties. In simple terms, it helps the body adapt to stress and maintain equilibrium. It has the well-documented ability to reduce stress, with scientific studies highlighting significant reductions in perceived stress and cortisol levels among participants consuming ashwagandha. Here are some stress research highlights:

1. Cortisol Reduction

Studies show that Ashwagandha can significantly lower cortisol, a hormone produced by the body when you're stressed. High cortisol levels over time can be harmful, so Ashwagandha may help your body better manage stress. A study by Chandrasekhar et al. (2012) in the Indian Journal of Psychological Medicine found that participants taking Ashwagandha experienced a significant 27.9% reduction in cortisol levels, leading to improved stress response and a 44% reduction in perceived stress levels.(1)

2. Improved Sleep Quality

If you have trouble sleeping, Ashwagandha might help! Research suggests it can improve sleep quality, making it easier to fall asleep and stay asleep. Improved sleep is also a sign of less stress. A study by Langade et al. (2019) published in Cureus revealed that Ashwagandha supplementation improved sleep patterns in people with insomnia. After six weeks, sleep efficiency improved by 17%, total sleep time increased, and the time required to fall asleep decreased by 40% compared to baseline.(2)

Insights from Randomized Double Blind Placebo Studies

Other scientific studies have also highlighted additional key benefits to Ashwagandha. Here are three additional studies that also relate to brain function and our ability to manage stress.

1. Cognitive Enhancement

Ashwagandha may boost brainpower by improving memory, focus, and the ability to complete tasks. Research by Lopresti et al. (2019) published in Medicine showed that Ashwagandha improved cognitive function, memory, and focus in healthy adults. Participants demonstrated significant improvements in both immediate and general memory, alongside enhanced executive function and attention. Preliminary findings also suggest that Ashwagandha may improve measures of cognitive function for those with bipolar disorder.(3)

2. Neuroprotective Properties

Ashwagandha contains compounds that may protect brain cells from damage, which could be helpful for maintaining healthy brain function as you age. Recent research published in Cellular and Molecular Neurobiology (2022) identified specific compounds in Ashwagandha, withanolides and withanosides, that demonstrate remarkable neuroprotective properties. These compounds help shield brain cells from oxidative damage and support healthy neuroplasticity.(4)

3. Immune System Support

By reducing stress, Ashwagandha indirectly strengthens the immune system. A 2020 study in the Journal of Ayurveda and Integrative Medicine found that regular Ashwagandha supplementation increased the activity of natural killer cells, a type of immune cell, by up to 34% in healthy adults, enhancing protection against various pathogens.(5)

Why Gummies with Ashwagandha are the Ultimate Stress Relief Solution

So now that we've highlighted all the great benefits to Ashwagandha, let's discuss how to can conveniently incorporate this powerful supplement into your busy daily life. Have you thought of taking a daily gummy? This format can provide a convenient and enjoyable way to incorporate this adaptogen into your daily routine. Here's why they stand out:

• Tastier and Easier to Take: Gummies eliminate the need for measuring powders or swallowing capsules, making them a more appealing option for consistent daily use.
• Consistent Dosage: Each gummy provides a precise amount of Ashwagandha, ensuring you get the optimal benefits with every serving.
• Enhanced Absorption: Many gummies can be formulated with additional ingredients that help boost absorption and bioavailability.

The Synergies of Ashwagandha with L-Theanine, CBD, and CBG

Another great benefit to Ashwagandha in a gummy is the ability to combine it with other synergistic natural compounds that can offer additional stress-relieving benefits. Some of the most effective pairings include:

1. L-Theanine

Found in green tea, L-theanine promotes relaxation without drowsiness and works synergistically with Ashwagandha to enhance focus while lessening stress. It promotes alpha brainwave activity, creating a state of "alert relaxation" that complements Ashwagandha's stress-protective effects.

2. CBD (Cannabidiol)

CBD helps regulate the body's endocannabinoid system, further balancing stress and anxiety responses. When combined with Ashwagandha, it creates a powerful calming effect through complementary pathways:

• Ashwagandha works primarily through the HPA axis (hypothalamic-pituitary-adrenal) to balance cortisol
• CBD works through the endocannabinoid system to modulate neurotransmitter release
• Together, they create a more comprehensive approach to stress management than either compound alone

3. CBG (Cannabigerol)

Often called the "mother of all cannabinoids," CBG has anti-inflammatory and neuroprotective properties that complement Ashwagandha's ability to support cognitive function and mental clarity. CBG may enhance the following benefits when paired with Ashwagandha:

• Improved focus and mental clarity
• Enhanced neuroprotection
• Better mood regulation
• Reduced inflammation-related stress

These combinations are ideal for individuals looking for a holistic approach to stress management, focus, and relaxation. They can be combined in a convenient gummy format and used on a daily basis.

How to Incorporate Ashwagandha Gummies into Your Daily Routine

Integrating these potent gummies into your lifestyle is simple. Here are some pro tips on how to maximize the benefits:

• Daily Stress Management: Take one or two gummies each day to help your body adapt to stress naturally. Many people find taking them in the morning works best for all-day stress support.
• Pre-Sleep Relaxation: If you struggle with sleep, taking a gummy 1-2 hours before bedtime can help you unwind and prepare for restful sleep. (But you can also check out our sleep. CBD Gummies for a specific sleep formula)
• Strategic Timing for Maximum Benefits:

• Morning Use: For energy, focus, and daytime stress management
• Evening Use: For sleep support and nighttime relaxation
• Before Stressful Events: Taking Ashwagandha 1-2 hours before known stressors (like presentations or difficult meetings) can help modulate your stress response

Complementary Wellness Practices

For truly transformative results, consider incorporating these complementary practices alongside your Ashwagandha supplementation:

• Mindfulness Meditation: Even brief daily sessions can significantly amplify Ashwagandha's cortisol-balancing effects
• Regular Movement: Gentle exercise like yoga, walking, or tai chi creates a powerful synergy with Ashwagandha's stress-protective benefits
• Consistent Sleep Schedule: Maintaining regular sleep and wake times optimizes your circadian rhythm

Recommended Dosage of Ashwagandha

The appropriate dosage of Ashwagandha can vary based on individual needs and health goals. Most ashwagandha focused supplements provide between 300-600 mg of Ashwagandha extract per serving. Studies suggest that daily doses within this range are effective for reducing stress, improving sleep, and enhancing cognitive function.

• For general stress management and mild anxiety: 250-300mg once or twice daily
• For cognitive enhancement and focus: 300mg twice daily, morning and afternoon
• For sleep support: 300-600mg, taken 1-2 hours before bedtime

However, it's always best to start with a lower dose and gradually increase if needed. Combining Ashwagandha with other synergistic stress reducing ingredients may reduce the daily dose needed. Consult a healthcare provider for personalized recommendations, especially if you take medication or have existing health conditions.

Safety and Potential Side Effects

Ashwagandha is generally well-tolerated, but some individuals may experience mild side effects. Here are some additional precautions and recommendations for taking Ashwagandha:

• Digestive Issues: Nausea, stomach upset, or diarrhea may occur in some individuals, particularly when taken on an empty stomach at higher doses.
• Drowsiness: While Ashwagandha promotes relaxation, excessive doses may cause drowsiness in some users.
• Potential Interactions: Ashwagandha may interact with medications for thyroid conditions, blood pressure, or immune suppression. If you are on medication, consult your healthcare provider before use. Individuals with thyroid disorders or those taking thyroid hormone medications should use Ashwagandha cautiously or avoid it altogether.
• Not Recommended for Pregnancy: Pregnant women should avoid Ashwagandha, as it may influence hormone levels and uterine contractions.

If you experience any adverse effects, consider lowering your dosage or discontinuing use and consult with a healthcare professional. Patients with hormone-sensitive prostate cancer should consult their physicians before using Ashwagandha due to potential implications on hormone levels and cancer progression.

The Takeaway: Stress Relief, Naturally

Ashwagandha is one of nature's most potent stress-relievers, and Ashwagandha gummies make it easier than ever to incorporate it into your daily routine. Whether you're looking to ease anxiety, improve sleep, or enhance overall well-being, these convenient gummies may offer a simple yet powerful step toward a calmer, more balanced life.

If you're ready to experience the benefits of Ashwagandha in a convenient and complete form, try our Calm CBD Gummies with Ashwagandha—your daily stress-relief ritual in one bite. These gummies combine the ancient wisdom of Ashwagandha with the modern benefits of CBD and CBG for a comprehensive approach to stress management and wellness.

Quick Q&A About Ashwagandha

To finish, let's do a quick run through of some additional information.

• Does Ashwagandha Make You Emotionless? No, Ashwagandha does not numb emotions - it helps regulate cortisol levels, making stress more manageable rather than suppressing feelings. Many users report feeling more emotionally balanced - able to respond thoughtfully rather than react impulsively to stressors.
• How Long Does Ashwagandha Take to Work? Most people start noticing effects within 2-4 weeks of consistent use. However, many people report the following long-term benefits accumulate over time:
  
  - Subtle improvements in stress response: 1-2 weeks
  - Noticeable effects on sleep quality: 2-4 weeks
  - Significant improvements in anxiety and cortisol levels: 6-8 weeks
  - Full benefits for cognitive function and resilience: 8-12 weeks
  
  Consistency is key, as the benefits accumulate over time with regular use.
• Can You Take Ashwagandha While Breastfeeding? Consult a healthcare provider before using Ashwagandha while breastfeeding, as research on its safety in nursing mothers is limited. Traditional Ayurvedic texts have conflicting views on this topic.
• Does Ashwagandha Make You Sleepy? Ashwagandha supports relaxation but doesn't cause drowsiness like sedatives do. Instead, it helps improve sleep quality over time by reducing stress and supporting healthy sleep architecture. Most people don't experience daytime drowsiness; instead, they report improved natural sleep patterns. 
• How to select a High-Quality Standardized Ashwagandha Root Extract Supplement? Not all Ashwagandha supplements are created equal. Look for these quality indicators when choosing an Ashwagandha product:
  
  - Extraction Method and Standardization: The most scientifically validated form is a root extract standardized to contain 2.5-5% withanolides (the herb's active compounds). Look for products that specify their withanolide content.
  
  - Root vs. Leaf: Traditional usage and most clinical studies focus on the root, not the leaf. Premium products use root extract rather than cheaper leaf material.
  
  - Clean Formulation: Seek products free from unnecessary fillers, artificial colors, and excessive sugar content. If choosing gummies, look for natural flavors.
  
  - Third-Party Testing: Reputable manufacturers provide third-party testing for potency and purity, often indicated by a seal on the packaging or documentation on their website.

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