A Smarter Hour: How a Single Dose of Ashwagandha Boosts Brainpower and Mood

Ashwagandha and Cognitive Performance: A Dose of Brainpower?

Ashwagandha, a root long used in traditional Indian medicine, has been touted as a cure-all for stress, fatigue, and sleeplessness. But recent clinical findings suggest it might also give your brain a short-term boost. A new peer-reviewed study published in the journal Nutrients found that a single dose of ashwagandha improved cognitive performance and mood in healthy young adults—results that were even more pronounced after 30 days of daily supplementation.

This research adds to a growing list of scientific inquiries into the potential of adaptogens—natural substances that are believed to help the body resist stressors of all kinds—to improve mental health and performance. But what makes this study particularly notable is the speed of the effect: cognitive and mood enhancements were noticeable within just one hour of taking the supplement.

Let’s break down what the study found, why it matters, and how it fits into the broader landscape of nootropics and herbal medicine.

What Is Ashwagandha?

Ashwagandha (scientific name Withania somnifera) is a small evergreen shrub native to India, the Middle East, and parts of Africa. It produces orange-red berries and is often called “Indian ginseng” due to its rejuvenating effects—though botanically it’s unrelated to true ginseng.

The plant is a staple of Ayurveda, India’s traditional system of medicine, where it’s used to promote vitality, improve longevity, and enhance resilience against stress. In modern times, ashwagandha has become one of the most popular herbal supplements in the wellness market, often taken for stress reduction, improved sleep, and energy.

It belongs to a class of herbs known as adaptogens, which are thought to help the body manage stress and restore physiological balance. But beyond stress relief, there’s growing interest in ashwagandha’s potential to support brain health and cognitive function.

Study Design: Testing Ashwagandha’s Mental Edge

The research, titled Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood, was conducted by a team of scientists including Megan Leonard, Broderick Dickerson, and Richard B. Kreider, among others. It sought to examine the effects of daily ashwagandha supplementation on cognitive performance, mood, and overall health markers.

The double-blind, placebo-controlled study included 59 healthy men and women with an average age of 23. The participants were randomly assigned to receive either:

• 225 mg of liposomal ashwagandha root and leaf extract, or

• A placebo (225 mg of gum arabic, a neutral substance commonly used in food production)

The supplement was taken once daily for 30 days. Importantly, neither the participants nor the researchers interacting with them knew who received the real supplement or the placebo—a key component in preventing bias.

To assess the effects, participants completed standardized cognitive and mood assessments using the Computerized Mental Performance Assessment System (COMPASS) and the Profile of Mood States (POMS). These tests were administered:

• At baseline (before any supplementation)

• One hour after the first dose

• On the 30th day, both before and after taking the final dose

Participants also gave blood samples and reported any side effects.

What Did the Study Find?

The results were notable. After just one dose, those who took ashwagandha showed statistically significant improvements in four key areas of cognitive performance:

• Word recall

• Digit vigilance (sustained attention)

• Choice reaction time

• Stroop test performance (a measure of executive function and cognitive flexibility)

In addition to the cognitive boost, participants also reported reductions in perceived tension and fatigue. These effects remained significant at the 30-day mark, with performance on cognitive tasks improving even further and mood indicators continuing to trend positively.

The researchers concluded that ashwagandha supplementation may enhance memory, attention, vigilance, and executive function while alleviating mood-related symptoms such as tension and fatigue. All participants tolerated the supplement well, and no serious side effects were reported.

What’s Special About Liposomal Ashwagandha?

One key aspect of this study is the use of liposomal ashwagandha—a form where the extract is encapsulated in liposomes (tiny fat-based bubbles). Liposomes are commonly used in pharmaceuticals and supplements to enhance the bioavailability of active compounds. Essentially, they help more of the substance get absorbed into your system.

This improved absorption could partly explain why cognitive and mood improvements appeared within just one hour of the first dose. While more research is needed to directly compare liposomal and standard ashwagandha formulations, this study suggests that delivery method could make a measurable difference in how quickly and effectively the supplement works.

How Does Ashwagandha Improve Brain Function?

While the study didn’t explore the exact biochemical mechanisms behind the improvements, other research has offered some plausible theories. Ashwagandha contains active compounds such as withanolides and sitoindosides, which are believed to exert antioxidant and anti-inflammatory effects. Chronic inflammation and oxidative stress are linked to cognitive decline and mood disorders, so reducing these factors may enhance brain function.

Ashwagandha may also influence neurotransmitter levels. Animal studies suggest it can increase acetylcholine (critical for memory and learning) and reduce cortisol, the body’s primary stress hormone. Lower cortisol levels have been associated with better mood, focus, and cognitive resilience.

Furthermore, ashwagandha has shown promise in increasing brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Higher BDNF levels are associated with better cognitive performance and emotional regulation.

Limitations of the Study

While the findings are promising, it’s important to keep a few caveats in mind:

1. Sample Size and Demographics: The study involved only 59 participants, all of whom were young, healthy adults. It’s unclear whether the same results would be observed in older adults, children, or those with cognitive impairments or mood disorders.

2. Short Duration: The study lasted just 30 days. Long-term effects of daily ashwagandha use remain unknown.

3. Single Dosage Level: Only one dosage (225 mg) was tested. Future research could explore whether different dosages yield different outcomes.

4. Sponsored Research: Some authors of the paper reported industry affiliations, which can introduce potential bias, even in peer-reviewed settings.

That said, the study meets rigorous standards in design and reporting, and the results are consistent with previous research on ashwagandha’s effects.

Broader Context: Ashwagandha and the Nootropic Movement

Ashwagandha’s potential to improve focus and mental performance places it squarely within the growing world of nootropics—supplements and substances that claim to enhance cognitive function. Popular among students, professionals, and biohackers, nootropics include everything from caffeine to synthetic compounds like modafinil.

Unlike many synthetic nootropics, ashwagandha is a natural supplement with a long history of safe use. For people looking for gentler, well-tolerated options to support mental performance, it’s increasingly seen as a top choice. Its dual role—easing stress while enhancing cognition—is particularly appealing in high-pressure environments.

The Bottom Line

The study in Nutrients adds a compelling piece to the growing puzzle of how ashwagandha affects the brain. With measurable improvements in memory, attention, and mood seen just one hour after a single dose, and more significant benefits after 30 days, the evidence suggests that this ancient herb may have very modern applications.

Still, it’s not a magic bullet. While ashwagandha may offer short-term cognitive enhancement, it should be seen as part of a broader approach to mental wellness—one that includes sleep, nutrition, exercise, and mental health care.

For those curious about boosting brain function naturally, though, a capsule of ashwagandha might be worth a try—especially if you’re looking for something that works fast.

Sources:

• Leonard, M., et al. (2024). Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients. https://www.mdpi.com/2072-6643/16/12/1813

• Healthline. “Ashwagandha Benefits, Dosage and Side Effects.” https://www.healthline.com

• Examine.com. “Ashwagandha – Scientific Review on Usage, Dosage, Side Effects.” https://www.examine.com

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