Mike is the co-founder of Adapt and holds a degree in neuroscience. When not looking at the latest research or speaking with customers, you'll find him experimenting with different ways to help people get that extra 10% out of life.

What is Ashwagandha?

Ashwagandha (scientifically known as Withania somnifera) is a small shrub native to India and parts of Africa. Its roots and berries have been used for centuries in Ayurvedic medicine as a powerful adaptogen—a class of herbs that help the body manage stress. The name “Ashwagandha” translates to “smell of horse,” referring both to its strong aroma and its supposed ability to impart the strength and vitality of a horse.

Today, it’s a staple in supplements aimed at reducing anxiety, boosting energy, and even enhancing cognitive function. Think of it as your body’s stress thermostat, helping you stay cool under pressure whilst building resilience over time.

How does Ashwaganda work?

The magic lies in compounds called withanolides. These bioactive compounds interact with the hypothalamic-pituitary-adrenal (HPA) axis—the system responsible for your stress response. In simple terms, Ashwagandha helps regulate cortisol (aka the stress hormone), preventing it from spiking when life gets chaotic.

Here’s a wild stat: One study found that participants taking Ashwagandha had up to a 30% reduction in cortisol levels compared to those taking a placebo. This reduction isn’t just about feeling calmer; chronic high cortisol is linked to issues like insomnia, weight gain, and even burnout.

Ashwagandha also has neuroprotective properties, boosting brain-derived neurotrophic factor (BDNF). That’s a fancy way of saying it helps your brain grow and adapt, which might explain why people report sharper focus and better memory after consistent use.

The Impact of Ashwagandha

• Better Sleep: Studies show Ashwagandha improves sleep quality and reduces the time it takes to drift off.
• Mood Support: It’s been shown to reduce symptoms of anxiety and depression in several studies, with effects comparable to some pharmaceuticals.
• Physical & Cognitive Performance: Athletes have taken note—Ashwagandha enhances endurance and muscle recovery. In one study, participants taking it saw a 10-15% increase in VO2 max (a key measure of fitness).
• Hormonal Balance: For men, it can boost testosterone and sperm quality. For women, it helps regulate cycles and ease stress-induced hormonal imbalances.

We call Ashwagandha the perfect all-rounder, with these benefits, and it's why we choose to put optimal levels of it in both Adapt Focus and Adapt Relax. The best part? It’s gentle enough for daily use without the jittery side effects of stimulants like caffeine. 

What are the alternatives to Ashwagandha?

While Ashwagandha is a superstar, there are some alternatives. Here are a few contenders:

• Holy Basil (Tulsi): A gentler adaptogen, perfect for those dealing with mild anxiety or looking for a general wellness boost.
• Panax Ginseng: Excellent for improving focus and stamina, though it can be a bit stimulating compared to Ashwagandha.
• Reishi Mushroom: A relaxing adaptogen that supports immune health while promoting better sleep.

Each has its strengths, but few match Ashwagandha’s well-rounded profile for stress, cognitive function, and overall resilience.

Scientific Papers - What do they Say?

Here’s what science has to say about this adaptogen:

• Stress Reduction: A randomised control trial in 2019 found that Ashwagandha reduced stress by 44% in participants compared to the placebo group.
• Cognitive Boost: A 2021 study linked Ashwagandha supplementation to significant improvements in memory and attention span.
• Athletic Performance: A double-blind trial showed that those taking Ashwagandha could lift heavier weights and experienced less muscle soreness.

While it’s not a cure-all, the breadth of research makes it one of the most well-studied adaptogens on the market.

Final Thoughts