Ashwagandha (Withania somnifera) plant. This ancient herb is often called “Indian ginseng” or “winter cherry.” It is highly valued in Ayurvedic tradition as a natural adaptogen that helps the body manage stress.Its Sanskrit name means “smell of the horse,” reflecting its traditional use for strength. For over 3,000 years, Ashwagandha has been used as a Rasayana (rejuvenating tonic) to support vitality and overall wellness.
General Health Benefits
Ashwagandha is celebrated for many potential health benefits across all ages and lifestyles. As an adaptogen, it may help calm the mind and reduce stress. It also supports immune function, brain health, and energy levels. Key benefits include:
- Stress and Anxiety Relief: Ashwagandha can help lower cortisol (the stress hormone) and improve mood and well-being. In clinical studies, it has significantly reduced anxiety scores and perceived stress.
- Immune Support: This herb has antioxidant and immunomodulatory properties that may bolster the immune system, helping the body resist infections. Traditional uses often mention overall rejuvenation and protection against illness.
- Cognitive Support: Research suggests Ashwagandha can enhance mental clarity and memory. For example, supplementation improved memory and attention in healthy adults, indicating benefits for brain function and concentration.
- Energy and Endurance: Many users report feeling more energetic. Studies show Ashwagandha can improve physical performance: athletes taking it saw significant increases in VO2 max (a measure of aerobic fitness) and endurance compared to placebo. It also aided muscle strength gains and recovery during exercise.
Scientific Evidence
Modern research is uncovering how Ashwagandha works. In one study, healthy volunteers taking 225 mg of a standardized extract daily for 30 days showed improved memory, attention, reaction time, and overall cognitive function. These participants also reported feeling less fatigued, supporting Ashwagandha’s stress-relieving reputation.
For physical endurance, a double-blind trial in athletes found that 8–12 weeks of Ashwagandha (root extract) significantly boosted VO2 max and exercise capacity, along with better recovery, compared to placebo. In other words, participants taking Ashwagandha showed greater improvements in cardiorespiratory fitness, energy recovery, and perceived quality of life during training. Notably, these studies reported no serious side effects in the Ashwagandha.
Ayurvedic Perspective
In Ayurveda, Ashwagandha is classified as a Rasayana—a rejuvenative herb that promotes vitality, longevity, and overall well-being. It’s believed to balance Vata and Kapha doshas and is traditionally used to improve sleep, reduce fatigue, enhance strength, and promote reproductive health in both men and women.
How and When to Take Ashwagandha
Ashwagandha supplements typically come as capsules, tablets, or powders (often standardized to contain specific withanolide levels). There is no single “best” time to take it. It can be taken in the morning or evening depending on your goals. For example, some people take it in the morning for an energy boost, while others prefer it before bed for its calming effect. In all cases, it is recommended to take Ashwagandha with food to avoid stomach.
Recommended doses vary by product. Typical doses range from 300–600 mg of standardized root extract per day, divided into one or two doses. Always follow the product label or healthcare advice. Consistency is key: many benefits were seen after daily use for several weeks.
Popular Forms of Ashwagandha
Ashwagandha is available in various forms—each suited for different lifestyles:
- Capsules/Tablets: Convenient for daily dosing
- Powder (Churna): Traditional format, often mixed with warm milk or water
- Liquid Extracts: Fast-acting and easy to mix
- Gummies: Tasty and beginner-friendly
When buying, look for standardized extracts (e.g., 5% withanolides) and third-party testing for purity.
Safety and Precautions
Ashwagandha is generally considered safe for most people at customary doses. In clinical trials, subjects taking 600 mg per day for 8 weeks had no significant side effects or lab abnormalities. However, mild reactions like stomach upset or drowsiness can occur in some individuals.
- Not for pregnancy or breastfeeding: Ashwagandha is traditionally avoided during pregnancy and nursing due to insufficient safety data.
- Watch liver health: Though rare, cases of liver injury have been linked to ashwagandha supplements. If you have liver disease, consult a doctor before using it.
- Medication interactions: Ashwagandha may interact with medications for thyroid, blood pressure, diabetes, and immune disorders. Always check with your healthcare provider if you take prescription drugs.
- Quality matters: Use reputable brands that standardize active ingredients. This helps ensure you get a pure, effective product.
Who Can Benefit from Ashwagandha?
- Office professionals under high stress
- Fitness enthusiasts and athletes
- People struggling with sleep and fatigue
- Students needing focus and clarity
- Adults seeking mood balance and calm
Nutritional Overview (Ashwagandha Root)
Ashwagandha root is mostly carbohydrates (including fiber), with small amounts of protein and very little fat. It also contains unique phytochemicals (withanolides). An approximate nutritional profile for raw ashwagandha root powder is shown below:
| Nutrient | Approx. per 100 g |
|---|---|
| Calories | ~300 kcal |
| Carbohydrates | ~50 g |
| Dietary Fiber | ~30 g |
| Protein | ~5 g |
| Fat | <1 g |
| Withanolides (active) | ~20–50 mg (~0.02–0.05%) |
*Withanolides are the key medicinal compounds. Standard extracts often contain 2.5–5% withanolides. Values above are approximate.
References
- Lopresti AL et al. (2019). An investigation into the stress-relieving and pharmacological actions of an Ashwagandha extract. Medicine (Baltimore) 98(37):e17186.
- Choudhary B et al. (2015). Efficacy of Ashwagandha in improving cardiorespiratory endurance in healthy athletic adults. Ayu 36(1):63–68.
- Verma N et al. (2021). Safety of Ashwagandha root extract: A randomized, placebo-controlled study in healthy volunteers. Complement Ther Med 57:102642.
- Kreider RB et al. (2024). Acute and repeated ashwagandha supplementation improves cognitive function and mood. Nutrients 16(12):1813.
- NCCIH. Ashwagandha: Usefulness and Safety. National Center for Complementary and Integrative Health (NIH), 2023
Disclaimer: This article is for informational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting any new supplement.
