In a time when chronic stress and overwork are part of everyday life, more and more people are looking for natural solutions to support their body and mind. Ashwagandha, an ancient medicinal plant used in Ayurvedic medicine, is experiencing a real boom, especially in urban areas where everyday life is often hectic and stressful. In this article, you'll learn all about ashwagandha, its health benefits, how it works, recommended dosages, and more.
What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as winter cherry or Indian ginseng, is a plant native to India, Africa, and parts of the Middle East. It is one of the most important medicinal plants in Ayurveda and has been used for over 3,000 years to promote vitality and reduce stress. Today, ashwagandha is valued worldwide as an adaptogen, a substance that helps the body cope with stress and restore balance [1].
Where does Ashwagandha come from?
Ashwagandha originates from the arid regions of India and North Africa. The plant grows as a small shrub and produces red berries, but its roots are of particular medicinal value. The roots have been used in Ayurvedic medicine for centuries to reduce stress, strengthen the immune system, and promote general well-being [2].
How is Ashwagandha made?
Ashwagandha is primarily extracted from the root of the plant. The roots are harvested, cleaned, and dried before being processed into powder, capsules, extracts, or teas. The main active compounds in Ashwagandha are the so-called withanolides, which are known for their adaptogenic and anti-inflammatory properties [3].
Health benefits of Ashwagandha
Ashwagandha and stress
Ashwagandha is known for its ability to help the body cope with stress. As an adaptogen, it helps regulate cortisol levels—the main stress hormone—and thus reduces the negative effects of chronic stress. Several studies have shown that ashwagandha can significantly lower cortisol levels, leading to less stress and more relaxation [4]. This makes ashwagandha a natural alternative to synthetic sedatives and antidepressants.
Ashwagandha and sleep
Another use of ashwagandha is to promote better sleep. Studies show that ashwagandha can help reduce the time it takes to fall asleep and improve sleep quality, especially in people suffering from insomnia or stress-related sleep disorders [5]. It has a calming effect on the nervous system and promotes deep, restful sleep without the side effects that can occur with conventional sleep aids.
Ashwagandha and anxiety
Ashwagandha has also been shown to be effective in treating anxiety. It can alleviate the symptoms of anxiety disorders by reducing neuronal excitability while increasing brain levels of GABA, a neurotransmitter that promotes relaxation and calmness [6]. This makes ashwagandha an excellent option for people looking to naturally support their mental health.
Ashwagandha and testosterone
An interesting effect of ashwagandha is its potential support for testosterone levels and male fertility. Studies have shown that ashwagandha can increase testosterone levels and improve sperm quality in men suffering from stress [7]. This is thought to be due to ashwagandha's stress-reducing effects, as chronic stress is often associated with a decrease in testosterone.
Ashwagandha and physical performance
Ashwagandha is valued not only for its calming properties but also for its ability to improve physical performance. Research has shown that ashwagandha can increase muscle strength and endurance, making it a popular supplement for athletes and fitness enthusiasts [8]. It supports muscle recovery and helps increase physical endurance.
How does Ashwagandha work in the body?
Ashwagandha acts as an adaptogen, helping the body cope with stress by regulating the HPA (hypothalamic-pituitary-adrenal) axis. This axis is a central stress response system in the body that controls the release of cortisol. By lowering cortisol levels, ashwagandha helps the body resist stress and maintain homeostasis. Furthermore, ashwagandha contains withanolides, which possess anti-inflammatory and antioxidant properties, thus boosting the immune system and protecting cells from damage [9].
Recommended dosage and use of Ashwagandha
What is the recommended dosage?
The recommended dosage of Ashwagandha depends on the form of the preparation and the desired effect. For general well-being and stress reduction, a dose of 300 to 600 mg of Ashwagandha extract per day is generally recommended [10]. A higher dose may be required to support physical performance and testosterone levels, approximately 600 to 1,000 mg daily.
When should you take Ashwagandha?
Ashwagandha can be taken during the day or in the evening, depending on your needs and goals. When used to improve sleep, it is recommended to take Ashwagandha approximately 30 to 60 minutes before bedtime. For stress management and general well-being, it can also be taken in the morning or at lunchtime to experience the calming effects throughout the day.
Side effects and safety of Ashwagandha
Is Ashwagandha safe?
Ashwagandha is generally considered safe when taken in recommended doses. However, it is advisable to consult a doctor before taking ashwagandha, especially if you are pregnant, breastfeeding, or taking medication [11]. Long-term studies on the safety of ashwagandha are lacking, but short-term studies show no serious side effects.
What are the side effects of Ashwagandha?
Possible side effects of Ashwagandha include mild gastrointestinal problems such as nausea, diarrhea, or upset stomach. In rare cases, drowsiness may also occur, especially when taken in high doses [12]. To avoid side effects, you should take Ashwagandha with food and do not exceed the recommended dosage.
Does Ashwagandha interfere with birth control pills?
There is no clear evidence that ashwagandha affects the effectiveness of the contraceptive pill. While ashwagandha could theoretically affect the pill due to its effect on hormone levels, specific studies supporting this possible interaction are lacking.
Ashwagandha compared to other ingredients
Ashwagandha vs. Rhodiola
Ashwagandha and Rhodiola are both adaptogens, but they work in different ways. While Ashwagandha primarily has a calming effect and lowers cortisol levels, Rhodiola has a stimulating effect and can enhance mental performance [13]. Both plants are useful for managing stress, but Ashwagandha is better suited for people seeking gentle sedation, while Rhodiola is more suitable for those needing increased focus and energy.
Ashwagandha vs. Ginseng
Both ashwagandha and ginseng are often referred to as "adaptogenic ginsengs," but they have distinct properties. While ashwagandha has a calming effect and promotes sleep, ginseng is better known for its energizing and immune-boosting properties. However, both plants can work synergistically to reduce stress and improve overall vitality [14].
Sources of Ashwagandha
Ashwagandha grows naturally in the arid regions of India, North Africa, and the Middle East. There are no foods containing ashwagandha, but the dried root can be consumed as a powder or tea. In Ayurvedic tradition, ashwagandha is often used in combination with milk or ghee to enhance its calming properties [15].
Final thoughts on Ashwagandha
Ashwagandha is a versatile herb with a long history of use in Ayurvedic medicine, known for its adaptogenic, stress-relieving, and health-promoting properties. Whether you're looking for a natural solution for stress, sleep problems, anxiety, or to improve physical performance, ashwagandha can be a valuable addition to your daily routine. Thanks to its minimal side effects and wide range of uses, it's a safe and effective choice for many people to balance their body and mind.