Ashwagandha (Withania somnifera) is an ancient herb widely used in Ayurvedic medicine for its ability to support physical and mental health. Known as an adaptogen, ashwagandha helps the body manage stress and maintain balance. In recent years, research has validated many of its traditional uses, making it a popular supplement in the modern wellness world.
Here’s a closer look at what ashwagandha is and why it might benefit you.
What is Ashwagandha?
Ashwagandha is a shrub native to India, Africa, and the Middle East. Its roots and berries are used in herbal preparations, particularly for their adaptogenic properties. Adaptogens like ashwagandha help the body adapt to stress, improve energy, and support overall health.
In traditional medicine, ashwagandha was believed to boost strength, energy, and longevity. Today, it is often used in supplements for stress relief, improved sleep, and better focus.
Why Should You Use Ashwagandha?
1. Reduces Stress and Anxiety
Ashwagandha has been shown to lower cortisol, the hormone associated with stress. In a 2019 clinical study published in the Journal of Alternative and Complementary Medicine, participants taking ashwagandha reported a 44% reduction in stress compared to a placebo group
2. Boosts Energy and Reduces Fatigue
Ashwagandha helps improve energy levels by balancing stress hormones. Research in the Indian Journal of Psychological Medicine found that people taking ashwagandha experienced significant reductions in fatigue and improved overall well-being .
3. Support Better Sleep
This herb promotes relaxation and better sleep quality. A 2020 study in Cureus showed that ashwagandha extract improved sleep efficiency and reduced insomnia symptoms in participants .
4. Cognitive Function
Ashwagandha has neuroprotective properties. Studies published in the Journal of Dietary Supplements suggest that it can enhance memory and attention while reducing mental fog .
5. Balances Hormones
Ashwagandha supports hormonal balance for both men and women:
For Women: It may alleviate hormonal fluctuations during menopause .
For Men: Research in the Journal of Men’s Health* found that ashwagandha can improve testosterone levels and fertility .
How to Use Ashwagandha:
Forms and Dosage:
Ashwagandha comes in powders, capsules, and extracts. A common dose is 300–600 mg of root extract per day, but it’s best to follow product instructions or consult a healthcare provider.
Precautions
While generally safe, pregnant or breastfeeding women and individuals with thyroid conditions should talk to a doctor before using ashwagandha.
The Bottom Line
Ashwagandha is a natural, well-researched herb that supports stress relief, energy, sleep, and cognitive health. Modern science backs its traditional uses, making it a safe and effective addition to many wellness routines.
If you’re looking for a natural way to feel calmer, stronger, and more focused, ashwagandha could be worth a try.
References:
Chandrasekhar, K. et al. (2019). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety. Journal of Alternative and Complementary Medicine.
Sharma, A. et al. (2012). Adaptogenic and anti-fatigue properties of ashwagandha root. Indian Journal of Psychological Medicine.
Lopresti, A. L. et al. (2020). The effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review. Cureus.
Choudhary, D. et al. (2017). Effects of ashwagandha root extract on cognitive functions in healthy subjects. Journal of Dietary Supplements.
Kaul, S. et al. (2016). Ashwagandha in the management of menopausal symptoms. Journal of Ethnopharmacology.
Durg, S. et al. (2019). Clinical evaluation of ashwagandha root extract on male infertility. American Journal of Men’s Health.
Commentaires