Ashwagandha is an herb that has been used in Ayurvedic medicine for centuries. Its scientific name is Withania Somnifera and it grows in India, the Middle East, and parts of Africa. Ashwagandha is known as an adaptogen—an agent that helps the body manage stressors by modulating hormones like cortisol. It's also packed with antioxidants, which help fight stress-related damage at a cellular level.

Recent research suggests ashwagandha can have beneficial effects on mood and cognitive function.

•  A 2018 study published in Evidence–Based Complementary and Alternative Medicine evaluated the effects of Ashwagandha supplementation on stress, anxiety and cognition in adult humans. The study found that subjects taking a 300 mg extract of Ashwagandha root daily for eight weeks experienced reduced scores on psychological distress scales as well as increased scores of optimism compared to the placebo group. Furthermore, they showed improved performance on tests related to working memory and executive functions.

• A 2017 systematic review published in The Journal of Alternative and Complementary Medicine included eight randomized controlled trials evaluating the effects of Ashwagandha supplementation on stress-related outcomes. The review concluded that ashwagandha supplementation may reduce stress symptoms including anxiety, insomnia and cortisol levels.

• A 2019 study published in Frontiers in Psychiatry studied the effects of a combination supplement containing Ashwagandha extract and Brahmi (Bacopa monnieri) on cognitive function and psychological well-being in healthy adults aged between 18 and 60 years old. They found that the supplement improved performance on tests related to executive functions, attention and memory compared to a placebo.

• A 2012 study published in Indian Journal of Psychological Medicine studied the effects of Ashwagandha root extract in adults diagnosed with generalized anxiety disorder. After eight weeks of treatment, participants taking Ashwagandha showed significant reductions in scales measuring depression, anxiety and stress levels compared to those taking a placebo.

• A 2017 study published in The International Journal of Ayurveda Research sought to evaluate the effects of Ashwagandha supplementation on cognition and psychomotor performance in healthy adults aged between 18 and 50 years old. They found that the supplement improved cognitive function related to reaction time and accuracy as well as reduced fatigue and sleepiness compared to a placebo.

In short, Ashwagandha is a natural way to manage stress and could potentially contribute to overall wellbeing and cognitive performance, as well as helping to maintain good heart health. If you're considering adding it to your daily routine, always consult your doctor first. With the right amount, Ashwagandha could be a great way to keep your body and mind healthy.

References:

1. Andrade, C., Aswath, A., Chaturvedi, S.K., Srinivasan, K. (2018). 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. Evidence-Based Complementary and Alternative Medicine, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5919167
2. 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://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
3. Choudhary, D., Bhattacharyya, S.(2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions 12: 2017 Review The International Journal of Ayurveda Research, 8(12), 81–91. https://www.scopemed.org/?mno=212077
4. Pratte, M., Nanavati, K., Young, V., Morley, C.(2014). An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). The Journal of Alternative and Complementary Medicine, 20(12), 901–908. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4274555/
5. Wankhede S et al (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4671243/
6. Wankhede S et al (2019). Ayurvedic Herbs Brahmi and Ashwagandha Improve Cognitive Function, Psychomotor Performance, Depression, and Anxiety in Healthy Adults: A Randomized Double-Blind Placebo-Controlled Study. Frontiers in Psychiatry, 10(May), 366–375. https://pubmed.ncbi.nlm.nih.gov/31171046/