Ashwagandha is surrounded by plenty of buzz. Some seek out the coveted jar of powdered root as a last-resort remedy for a seasonal slump, insomnia, or nervous exhaustion. Others eye the unfamiliar supplement with suspicion—the name is obscure, and the purported effects can seem too good to be true. Let's explore the benefits of ashwagandha together and discover who it’s best suited for.
Ashwagandha is one of the most powerful adaptogens that helps the body to adapt to stress
The Ayurvedic herb Ashwagandha has been revered for over 2,500 years. It is mentioned in ancient texts like the Charaka Samhita, the oldest and most authoritative source of Ayurvedic knowledge. In India, traditional doctors classified ashwagandha as a rasayana—a substance believed to promote longevity, rejuvenation, and vitality. But its use isn't just a thing of the past. Modern research has confirmed its significant therapeutic potential, particularly as a powerful adaptogen that helps the body cope with stress and navigate life's changes with greater resilience.28.
Ashwagandha is a small shrub that grows to a height of 30 to 150 cm (about 1 to 5 feet). It has small, oval leaves and yellowish-green flowers. Its fruits are red, cherry-sized berries that resemble those of the tomatillo. For medicinal purposes, the roots and leaves are used, as they contain a wealth of biologically active compounds, including alkaloids, steroidal lactones (withanolides), and phenolic compounds. This perennial plant from the nightshade family, with the botanical name Withania somnifera, is also known by several other names:
- Winter cherry,
- Indian ginseng,
- Ashwagandha.
The last variation, ashwagandha, is most familiar to followers of Ayurvedic medicine and those with a holistic approach to health and wellness. This is the plant's original Sanskrit name. The more common spelling, 'ashwagandha,' is an English transliteration that has become popular in modern wellness circles. The name translates from Sanskrit as 'the smell of a horse,' which refers to the root's distinctive aroma and its reputed ability to "impart the strength and stamina of a horse."
The roots and leaves of ashwagandha are used for medicinal purposes
Adaptogen
Ashwagandha is one of the most powerful adaptogens, helping the body adapt to stress by lowering levels of cortisol, the primary stress hormone. This is beneficial for people suffering from chronic stress, anxiety, and insomnia.238.
Neuroprotective Effects
Research shows25 that ashwagandha supports and enhances cognitive functions, improves memory, and has neuroprotective properties that shield neurons from damage and help restore them. This makes it a promising agent in the study of complementary treatments for conditions like Alzheimer's, Parkinson's, multiple sclerosis, and bipolar disorder.
Anti-Inflammatory Action
The bioactive compounds in Withania somnifera, particularly the withanolides, have powerful anti-inflammatory and anti-arthritic properties, making it a useful therapy for joint pain and inflammation.23.
Antioxidant
Ashwagandha's biologically active compounds neutralize free radicals, reducing oxidative stress and preventing cellular damage. This helps slow the aging process and may play a supportive role in cancer prevention and therapy.28.
Strength and Energy
Ashwagandha supplements are popular among athletes and individuals with physically demanding jobs due to their ability to boost vitality, performance, and endurance without being habit-forming.
In one experiment, athletes were divided into two groups; one group took an ashwagandha root extract for eight weeks, while the other took a placebo. The data showed that Withania somnifera is an effective way to enhance cardiorespiratory endurance and improve the quality of life in healthy individuals. No side effects were recorded.6.
In summary, ashwagandha can be beneficial for nervous exhaustion, fatigue, general weakness, insomnia, memory loss, degenerative conditions, age-related changes, muscular and sexual weakness, and tissue deficiency.1.
Supports Reproductive Health
Indian ginseng has a positive effect on the reproductive function of both men and women.2.
Benefits for men: It may help increase testosterone levels, sperm motility, and libido. Furthermore, the stress reduction resulting from taking the supplement can have a significant positive impact on fertility.
Benefits for women: It can help regulate the menstrual cycle, reduce PMS symptoms, balance hormones, and also increase libido.
During an eight-week study, 100 female patients took ashwagandha root extract. The results showed that it is a safe and effective remedy for relieving climacteric symptoms during perimenopause.4.
Ashwagandha increases vitality, efficiency, stamina, not addictive
Ashwagandha is available in various forms8, each with its own specific uses and dosages.
Powder (Ashwagandha Powder, Asagandh (Ashwagandha) Churna)
This is the most traditional form, made from the plant's roots. It has tonic, aphrodisiac, analgesic, and anti-inflammatory properties. In Ayurveda, it is known to reduce high Vata (the dosha associated with air and movement) and can increase Pitta (the dosha of fire and metabolism). The powder is typically taken with milk, honey, or ghee. The dosage ranges from 1 to 6 grams, 2–3 times a day, depending on your wellness goals.
Capsules and Tablets
For those who dislike the taste of herbal preparations or have an active lifestyle, capsules offer a convenient alternative. Tablets and capsules contain a standardized extract of ashwagandha root, which allows for precise dosage control. The recommended daily dose is 300 to 600 mg of extract, taken after a meal.
Paste with Ghee (Ashwagandha Ghritam)
This paste-like preparation made with a base of ghee (clarified butter) is an excellent remedy for musculoskeletal conditions, neuralgia, and sleep disturbances. Take 2 teaspoons in the morning after a meal. In India, this remedy is often prescribed to children during growth periods.
Despite its all-natural composition and long history of use, side effects can occur in rare cases. These may include gastrointestinal issues (diarrhea, nausea), dizziness, changes in blood pressure, and drowsiness.
Available in various forms such as powder, capsules and tinctures, ashwagandha makes it easy to use in your daily routine to treat, maintain and enhance your health
Contraindications
- Pregnancy and breastfeeding. Withania somnifera can cause uterine contractions and is not recommended for use during pregnancy.
- Hyperthyroidism. Because it may increase thyroid hormone levels, ashwagandha is not suitable for people with an overactive thyroid.7.
- Allergies and individual intolerance. People with allergies to the Nightshade family (which includes tomatoes, peppers, and potatoes) should avoid ashwagandha. Although rare, allergic reactions such as rashes, itching, or swelling can occur.
- Before surgery. Due to its effects on cortisol and blood pressure, it's best to stop taking ashwagandha several weeks before any scheduled surgery.
- Autoimmune diseases. Ashwagandha root extract can stimulate the immune response, which may be undesirable for people with autoimmune conditions like lupus or multiple sclerosis. In such cases, you should discuss the potential risks with your doctor.
It's important to remember that for optimal results, you should consider your unique constitution (e.g., elevated Pitta), your wellness goals, and the best time to take the supplement. Always consult with an Ayurvedic practitioner before starting a new regimen.
Recent meta-analyses point to a significant improvement in the psycho-emotional state of participants who took ashwagandha for 6–12 weeks. Furthermore, studies show its potential in managing depression and improving sleep quality. Withania somnifera also shows promising results in the field of oncology, demonstrating anti-tumor effects and supporting cellular health.7.
The future applications of ashwagandha in medicine look promising, but more research is needed to determine its long-term effects.
Ashwagandha, or Withania somnifera, is a powerful adaptogen with a rich history in Ayurvedic medicine. The plant offers a wide range of benefits, including stress reduction, cognitive support, immune system strengthening, and improved physical endurance. Available in various forms like powder, capsules, and tinctures, ashwagandha can be easily incorporated into your daily routine to treat, maintain, and enhance your overall health and well-being.