Ashwagandha is one of the most common herbs we recommend here at Lakeside. It has been used in Ayurvedic medicine for more than 3000 years to rejuvenate and revitalize the body. It is an adaptogenic herb, meaning it helps the body adapt by normalizing physiological processes in times of high stress.

In addition to its stress-modulating effects, Ashwagandha also has also been shown to enhance cognition. A double-blind, placebo-controlled study showed that a single dose of Ashwagandha resulted in sustained attention, prevention of mental fatigue, and increased short-term/working memory.

Another double-blind, placebo-controlled study examined the effects of Ashwagandha supplementation for improving cognition, cortisol, mood, and food cravings. The results revealed:

• improved visual memory
• improved reaction time
• improved executive functioning (mental processes involved in planning, focus, attention, and multi-tasking)
• reduction in cortisol (stress hormone)

Dosage

A general dose is 500 mg in the morning and 500 mg in the evening. Discuss with your naturopathic doctor whether or not this would be a good herb for you!

References:

Xing D, Yoo C, Rasmussen CJ, et al. Acute Ashwagandha supplementation improves cognitive performance. JISSN. 2020 17:67.

Remenapp A, Coyle K, Orange T, et al. Effectiveness of Ashwagandha Supplementation on Adult’s Cognition and Mood. Journal of Ayurveda and Integrative Medicine. 2021.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.