Ashwagandha (Withania somnifera) is a small shrub native to India, the Middle East, and parts of Africa. Its roots and berries have been used for over 3,000 years in Ayurvedic medicine. Known as an adaptogen, Ashwagandha helps the body manage physical and emotional stress. In Sanskrit, the name means “smell of the horse,” referring to its strong scent and ability to boost strength and vitality.

This powerful plant has a deep history rooted in Ayurvedic traditions. Used as a Rasayana (rejuvenator), it was commonly prescribed to promote youthfulness, stamina, and immunity. Its documented use can be traced back to the ancient Indian healing text, Charaka Samhita. Today, it’s one of the most widely studied adaptogens, with modern research backing many of its traditional uses.

📚 Learn more from the National Institutes of Health (NIH).

Ashwagandha is typically harvested once its berries ripen. The roots are cleaned, dried, and ground into powder, or extracted into tinctures and capsules. To ensure potency and purity, look for certified organic, third-party tested products. Some companies use a standardized extract (like KSM-66 or Sensoril) that contains a consistent percentage of withanolides, the key active compound.

🌿 Read more about standardized extracts at Examine.com.

Ashwagandha is perhaps best known for its ability to reduce stress and anxiety. It works by lowering cortisol levels—our body’s main stress hormone. A randomized double-blind study showed significant stress reduction in individuals taking Ashwagandha daily for 60 days compared to a placebo.

🔗 Backed by science: Cleveland Clinic explains how Ashwagandha affects stress.

Ashwagandha may help regulate the thyroid and support hormone production, particularly in women with hormonal imbalances or irregular cycles. It’s been shown to increase T3 and T4 hormone levels in some people with hypothyroidism.

Note: Always consult a healthcare provider before combining Ashwagandha with thyroid medication.

Suffering from sleepless nights? Ashwagandha has natural sedative properties that can improve sleep latency and quality. Its root extract contains triethylene glycol, which promotes deep, restorative sleep without grogginess.

💤 It’s often included in nighttime teas or capsules formulated for natural sleep support.

Unlike stimulants, Ashwagandha increases energy by improving the body’s response to stress. It enhances cardiorespiratory endurance, supports mitochondrial health, and helps reduce fatigue in both active individuals and those with chronic fatigue.

This makes it a favorite among athletes and yoga practitioners alike.

Ashwagandha has been shown to support cognitive function, including attention span, memory, and processing speed. It contains powerful antioxidants that protect the brain from oxidative stress, and it may help stimulate nerve regeneration.

🧠 Find more on its neuroprotective benefits at Healthline.

Traditionally used as an aphrodisiac, Ashwagandha has shown potential to increase testosterone levels in men and improve sperm quality. In women, it may support libido and hormone balance during perimenopause and menopause.

Its fertility-enhancing benefits are supported by both ancient medicine and clinical trials.

Preliminary research suggests that Ashwagandha may lower blood sugar levels in both healthy individuals and those with diabetes. It may improve insulin sensitivity and reduce fasting glucose levels when taken regularly.

Caution: If you’re on diabetes medication, monitor blood sugar closely and consult your doctor.

With potent anti-inflammatory properties, Ashwagandha may reduce markers like C-reactive protein (CRP). It also strengthens the immune system by increasing white blood cell activity, making it a great seasonal support supplement.

Ashwagandha is available in several forms:

Powder: Best for teas or smoothies, traditional but strong tasting

Capsules: Convenient and ideal for travel

Liquid Extracts: Fast-acting and easily absorbed

Standardized Extracts (KSM-66 or Sensoril): Clinically studied and highly potent

Look for full-spectrum root extract with 5% withanolides for optimal results.

Warnings and Who Should Avoid It

While generally safe, Ashwagandha isn’t for everyone. Avoid if:

You’re pregnant or breastfeeding

You have hyperthyroidism

You’re on medications for autoimmune diseases, anxiety, or blood pressure

Side effects can include upset stomach, drowsiness, or allergic reactions in sensitive individuals. Always start with a small dose and consult your healthcare provider.

Ashwagandha is more than a trend—it’s a powerful, time-tested herbal ally that can help with stress, hormone balance, sleep, immunity, and more. Whether you’re new to herbal medicine or a wellness veteran, this ancient adaptogen is worth exploring.

Ready to try it? Start with a high-quality, organic root extract and track how your body responds.