Introduction
Ashwagandha (Withania somnifera), also known as “Indian Ginseng” or “Winter Cherry,” is one of the most studied adaptogens in modern performance nutrition. Traditionally used in Ayurveda to promote vitality and resilience, research now confirms its ability to reduce stress, improve sleep, support recovery, and even enhance physical and cognitive performance (Chandrasekhar et al., 2012). (Wankhede et al., 2015). For athletes, professionals, and anyone under pressure, Ashwagandha offers a natural, science-backed way to stay balanced and perform at a high level.
What is Ashwagandha
Ashwagandha is a small shrub native to India and parts of Africa. Its name comes from Sanskrit, meaning “smell of the horse,” reflecting the belief that consuming it grants the strength and vitality of a horse. The active compounds, known as withanolides, are responsible for its adaptogenic effects, helping the body adapt to stress, restore balance, and build resilience (Singh et al., 2011).
How does it work
Ashwagandha primarily regulates the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress system. Chronic overactivation of this axis raises cortisol, which impairs recovery, sleep, and muscle growth. Supplementation with Ashwagandha has been shown to reduce cortisol significantly, with one study reporting up to a 30% decrease after eight weeks (Chandrasekhar et al., 2012).
It also modulates neurotransmitters such as GABA and serotonin, promoting calmness and better mood stability (Bhattacharya et al., 2000). In addition, Ashwagandha reduces oxidative stress and inflammation, increasing antioxidant enzyme activity and protecting cells from damage (Archana & Namasivayam, 1999). Together, these mechanisms explain its wide-ranging benefits for both mental and physical performance.
Benefits
The most recognized benefit of Ashwagandha is stress and anxiety reduction. Clinical trials consistently show improvements in stress scores and cortisol levels among those supplementing with Ashwagandha (Chandrasekhar et al., 2012).
Improved sleep quality is another key outcome. In a double-blind study, participants taking 300 mg twice daily experienced deeper sleep, fewer awakenings, and higher next-day energy (Langade et al., 2019).
Ashwagandha also enhances muscle strength and hypertrophy. In an eight-week training study, men supplementing with Ashwagandha increased bench press and squat performance more than placebo while gaining greater muscle size (Wankhede et al., 2015).
Evidence further suggests benefits for endurance. Elite cyclists who supplemented with Ashwagandha improved their VO2 max, indicating enhanced aerobic capacity (Shenoy et al., 2012).
Finally, Ashwagandha supports cognitive performance. Research shows improvements in memory, attention, and processing speed in healthy adults (Choudhary et al., 2017).
Practical application
Effective doses range between 300–600 mg of standardized extract daily, or 2–5 g of powder depending on withanolide content. For stress and sleep support, evening intake is ideal; for performance and recovery, morning or post-training also works. Consistency is more important than timing.
Ashwagandha pairs well with other supplements. Combined with LAYR’D Whey Protein, it supports recovery by aiding protein synthesis while lowering stress. Stacked with LAYR’D Creatine Monohydrate, it complements strength and hypertrophy. Used alongside LAYR’D Pre-Workout Booster, it helps balance the stimulating effects of caffeine by promoting calm later in the day.
Myths and misconceptions
A common myth is that Ashwagandha only helps with stress. In fact, research supports its role in strength, endurance, sleep, and cognition (Wankhede et al., 2015) (Shenoy et al., 2012) (Choudhary et al., 2017).
Another misconception is that it makes users feel sleepy all day. Ashwagandha is not a sedative. It reduces stress without impairing alertness, and morning use does not cause drowsiness.
It is also often assumed that Ashwagandha only benefits men because of its link to testosterone. However, clinical trials confirm positive effects in both men and women, particularly in stress reduction and sleep quality (Chandrasekhar et al., 2012) (Langade et al., 2019).
Example daily routine
In the morning, take LAYR’D Pre-Workout Booster to enhance energy and focus for training. After training, combine LAYR’D Whey Protein with Creatine Monohydrate for optimal recovery and muscle support. In the evening, mix 1 teaspoon of LAYR’D Ashwagandha Powder into warm milk or a smoothie to calm the nervous system and promote restorative sleep.
Why LAYR’D Ashwagandha Powder
Not all Ashwagandha products are created equal. Many use low-potency or poorly standardized extracts. LAYR’D Ashwagandha Powder provides a pure, high-quality form that ensures you reach effective levels proven in studies. Easy to integrate into shakes, teas, or evening rituals, it helps you consistently unlock the full benefits of stress reduction, recovery, and performance.