Ashwagandha: real results, tailored to your body

Personalized medicine begins with understanding your unique biology

For over 3,000 years, Ayurvedic medicine has used ashwagandha ( Withania somnifera ) to strengthen the body and mind. But here's the fascinating part: your response to this ancient plant is unique, as individual as your fingerprint . The active compounds in ashwagandha—withanolides and alkaloids—are metabolized differently depending on your genetics, your gut microbiome, and your current stress levels.

The question isn't just "Does ashwagandha work?", but "How specifically does it work in YOUR body?"

The secret lies in withanolides: compounds that adapt to you

What are withanolides?

Withanolides are steroidal lactones—naturally occurring compounds with a complex molecular structure based on a 28-carbon ergostane skeleton. To date, approximately 900 different withanolides have been identified in 24 distinct structural types.

The main active compounds in ashwagandha include:

• Withaferin A : the most studied, predominant in the leaves (1.312% of the extract)
• Withanolide A : most abundant in the roots (0.083%)
• Sitoindosides IX and X : steroidal glycosides with adaptogenic properties
• Withanoside V : a key precursor in the biosynthesis of withanolides
• Alkaloids : including withanine, somnifenine, and tropine

Why your body responds differently: the individuality factor

1. Your genetics determine how you metabolize withanolides

Recent research has revealed that the biosynthesis and metabolism of withanolides involve specific genes organized into conserved clusters within the Solanaceae family. These genes encode enzymes such as:

• Cytochrome P450 monooxygenases (CYP87G1, CYP88C7, CYP749B2)
• Short-chain dehydrogenases/reductases
• Glycosyltransferases
• Methyltransferases

Your personal genetic code influences the expression and activity of these enzymes, which means that two people can metabolize the same ashwagandha extract in completely different ways .

Comparative transcriptomic studies have demonstrated significant variations in gene expression among different chemotypes of Withania somnifera , suggesting chemical diversity even within the same species. This genetic variability in the plant is reflected in the variability with which different individuals respond to the supplement.

2. Your gut microbiome: the conductor of the orchestra

Your gut microbiome—the trillions of bacteria that live in your digestive tract—plays a crucial role in how you process withanolides.

How does it work?

Recent metabolomics studies have revealed that microbiome composition can explain a significant portion of the interindividual variation in the plasma metabolome. In an analysis of 1,368 individuals, 85 metabolites were shown to be predominantly associated with the gut microbiome .

When withanolides reach the intestine, they are transformed by bacterial enzymes that:

• They hydrolyze glycosides : converting withanosides into their more bioavailable aglycone forms
• They metabolize lactones : they can open or modify lactone rings
• They produce secondary metabolites : they create derivative compounds with different biological activities

A healthy and diverse microbial composition can significantly improve the bioavailability of withanolides, while an unbalanced microbiome (dysbiosis) can reduce the effectiveness of the supplement.

3. Your current stress level modulates the response

Here's one of the most fascinating aspects of ashwagandha: it works best when you need it most .

Ashwagandha is an adaptogen , which means it helps your body adapt to stress intelligently. It's not simply a stimulant or a sedative, but rather modulates your stress response based on your current state.

Adaptogenic mechanism of action:

Ashwagandha regulates the hypothalamic-pituitary-adrenal (HPA) axis , which controls your stress response:

1. Reduces cortisol : Multiple clinical studies have demonstrated significant reductions in serum cortisol levels
2. Modulates DHEA : regulates dehydroepiandrosterone, a precursor hormone of sex hormones
3. It affects neurotransmitters : it increases GABA (calming effect) and balances dopamine.

In clinical trials, participants with high stress experienced greater benefits than those with normal stress levels, suggesting that ashwagandha "senses" when your body really needs support.

The science behind the benefits: what the research says

Stress and anxiety reduction: robust evidence

A 2021 systematic review identified seven clinical studies with 491 adults taking ashwagandha for stress and anxiety. The results were consistent:

Key findings:

• Significant reduction in validated stress scales (HAM-A, DASS-21, PSS)
• Decreased morning cortisol (up to 28% in some studies)
• Improvements in fatigue and stress-related insomnia
• Effective doses : 500-600 mg/day showed greater benefits than lower doses

In a Florida study with 60 participants, those who took 225 mg/day of ashwagandha root and leaf extract (NooGandha) reported positive effects on stress, anxiety, depression, and food cravings compared to placebo.

A trial in India with 130 healthy adults with self-reported stress found that 300 mg/day of root extract (Prolanza, standardized to 15 mg of withanolides) for 90 days resulted in improvements in:

• Stress levels and sleep quality
• Psychological well-being, memory and concentration
• Serum cortisol levels

International interim recommendation : In 2022, an international working group created by the World Federation of Biological Psychiatry Societies (WFSBP) and the Canadian Network for Anxiety and Mood Treatments (CANMAT) provisionally recommended 300-600 mg/day of ashwagandha root extract (standardized to 5% withanolides) for the treatment of generalized anxiety disorder.

Muscle strengthening and physical performance

For athletes and active people, ashwagandha offers tangible benefits:

A study with healthy young men who took 300 mg of root extract twice a day for 8 weeks while following a resistance training program showed:

• Significant increase in muscle strength (arms and chest)
• Increase in muscle mass
• Reduction of exercise-induced muscle damage (stable plasma creatine kinase levels)
• Increased testosterone levels
• Significant reduction in body fat

In trained athletes, ashwagandha increased:

• VO2 max (maximum aerobic capacity)
• Total Quality Recovery (TQR) Scores
• Faster recovery from exercise with less fatigue
• Antioxidant levels

These effects are attributed to the antioxidant and anti-inflammatory properties of withanolides, which protect muscle tissue from oxidative stress during intense exercise.

Cognitive function and neuroprotection

Withanolides exhibit impressive neuroprotective effects:

Neuroprotective mechanisms:

1. Beta-amyloid reduction : Withaferin A inhibits the production of amyloid-β plaques associated with Alzheimer's disease.
2. Acetylcholinesterase inhibition : Improves cholinergic transmission
3. Protection against oxidative stress : Increases endogenous antioxidants such as glutathione, superoxide dismutase, and catalase
4. Neuritic regeneration : Withanolide A and withanoside IV stimulate neurite growth
5. Modulation of brain inflammation : Reduces pro-inflammatory cytokines (TNF-α, IL-1β, IL-6)

In studies with animal models of Alzheimer's, ashwagandha:

• It increased hepatic levels of LRP1 (LDL receptor-related protein), which helps clear amyloid-β from the brain
• It reduced amyloid-β plaques by 30%.
• It reversed behavioral deficits

For Parkinson's, ashwagandha protected dopaminergic neurons, increased striatal dopamine, and improved motor function.

In humans : A study with 60 university students who took ashwagandha extract for 30 days reported improvements in:

• Cognitive function (attention and working memory)
• Mood (reduction of anxiety and stress symptoms)

How to get the best results: a practical guide

Evidence-based dosing

For stress and anxiety reduction:

• Dosage: 300-600 mg/day of root extract (5% withanolides)
• Dosage: 1-2 doses per day (preferably two divided doses)
• Duration: Minimum 6-8 weeks for full effects

For improved sleep:

• Dosage: 300-600 mg/day
• Timing: 1-2 hours before bed
• Duration: 8-12 weeks for maximum benefits

For physical performance:

• Dosage: 300 mg twice a day
• Timing: Morning and afternoon (not necessarily pre-training)
• Duration: Minimum 8 weeks

For cognitive function:

• Dosage: 300-500 mg/day
• Timing: In the morning
• Duration: 12 weeks or more

The question isn't "Does ashwagandha work?", but "How will it work for ME?". And that's a question you can only answer by trying it intelligently, with realistic expectations, following the scientific evidence, and listening carefully to your body.

Your body is unique. Your response to ashwagandha will be too. And that's exactly how it should be.

References and resources

Main studies referenced:

1. Comprehensive review of the health-promoting activities of Ashwagandha: Mikulska P, et al. (2023). Ashwagandha ( Withania somnifera )—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics , 15(4):1057. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/

2. Ashwagandha Professional Fact Sheet: Office of Dietary Supplements, National Institutes of Health. (2025). Ashwagandha: Is it helpful for stress, anxiety, or sleep? - Health Professional Fact Sheet. Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

Scientific databases for further study:

• PubMed : pubmed.ncbi.nlm.nih.gov (search "Withania somnifera")
• Cochrane Library : Systematic reviews on medicinal herbs
• Clinical Trials : clinicaltrials.gov (current trials on ashwagandha)

Important note: This article is for informational purposes only and does not constitute medical advice. Before beginning any ashwagandha supplementation regimen, especially if you are pregnant, breastfeeding, taking medication, or have pre-existing medical conditions, consult with a qualified healthcare professional. The effects of ashwagandha can vary significantly among individuals.