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November 27, 2023

What is Ashwagandha? Benefits, Effects, and How to Use It

Home > Blog > What is Ashwagandha? Benefits, Effects, and How to Use It

Key Takeaways

Ashwagandha is an ancient adaptogenic herb irevered n Ayurveda and Traditional Chinese medicine for its stress-relieving, vitality-enhancing, and potential muscle-growth benefits.
Modern research suggests Ashwagandha may reduce cortisol levels to alleviate stress, improve athletic performance and recovery, enhance cognitive function, and support better sleep quality.
Generally safe when used appropriately, Ashwagandha should be introduced gradually and with caution in certain populations; it can be taken any time of day, commonly in the evening for relaxation effects.

A few years ago, most of us had not even heard of Ashwagandha, let alone understood what it was. Today, this evergreen shrub native to Africa and Asia is a mainstream botanical. You can find it sold in powdered form or even infused into gummies as more becomes known of its ability to ease the symptoms of daily stress.

However, there are still many questions from prospective consumers regarding Ashwagandha’s practical applications. In this article, we will share the history, benefits, and effects of this plant based on modern research and even give tips for how you can incorporate it into your wellness routine.

The History of Ashwagandha

Ashwagandha, also known as Indian Ginseng, is a revered herb in the ancient Ayurvedic system and a member of the nightshade family. Its name translates to “the smell of a horse” in Sanskrit, likely due to the root’s strong scent.

Research states that the earliest record of its use is in the foundational text of Ayurveda known as Charaka-Samhita, written circa 400-200 BCE.

Practitioners of Ayurveda classified Ashwagandha as a:

Rasayana, translating to a “rejuvenating tonic,” this class of herbs was believed to have anti-aging properties
Bayla, thought to enhance vitality and strength
Breehana, which promoted muscle growth

While especially important to Indian medicine, the cultivar was also embraced in Traditional Chinese medicine for its capacity to increase stress resistance. Ashwagandha was not adopted in contemporary Western herbalism until 1940, when research into the its adaptogenic properties began.

Ashwagandha as an Adaptogen & Potential Benefits

Ashwagandha, Indian Ginseng plant leaves

The scientific community was intrigued by the use of Ashwagandha as an adaptogen, a class of compounds found in various plants and fungi that help the body cope with daily stress and fatigue by maintaining homeostasis. Over the years, several findings emerged regarding Kava’s potential benefits:

Helps Relieve Daily Stress and Worries

Ashwagandha may help the body cope with stress by preventing fluctuations in ascorbic acid and cortisol levels in the adrenal glands. A reduction in cortisol levels contributes to an improved mood and relaxation.

May Improve Athletic Performance

Ashwagandha may enhance your fitness routine by improving your stamina and muscle recovery.

According to the National Library of Medicine, consumption of the herb was correlated with increased stamina in rats during swimming endurance tests. Likewise, a study of 57 men found that Ashwagandha significantly improved muscular strength and recovery following resistance training. While further research is needed to validate these findings, the long-standing use of Ashwagandha to enhance athletic performance is promising.

May Improve Cognitive Function

More recent research suggests that Ashwagandha may improve focus, memory, and even motor performance. A clinical study was conducted to compare the effects of Ashwagandha and a placebo on reaction time in participants. There was a significant improvement in the cognitive and psychomotor performance of the subjects who took the herb.

Supports Restful Sleep

Interestingly, the Latin name for Ashwagandha is Withania somnifera, which translates to sleep-inducing. In several clinical studies, it has been shown to reduce restless nights and improve sleep quality. It relaxes the mind and calms the body, helping those who consume it to fall asleep more easily.

Properties of Ashwagandha That Make It a Super Herb

Ashwagandha contains numerous alkaloids, steroidal lactones, and minerals that may confer potential benefits. For example, its high iron content may improve cardiorespiratory endurance, as this mineral is essential for the production of vital hormones, hemoglobin, and myoglobin, which ensure oxygen is transported from the lungs throughout the body via blood cells.

Ashwagandha also contains Withaferin-A and withanone, which mediate the biological functions it is associated with.

Potential Side Effects of Ashwagandha

Ashwagandha is generally considered safe, effective, and non-toxic. When used in safe doses by a healthy individual, there are no harmful side effects. However, there are a few things to consider before trying Ashwagandha.

Speak to your doctor before trying Ashwagandha products
People with allergies to grass and nightshade plants might not tolerate Ashwagandha
In general, pregnant and breastfeeding mothers should avoid consuming Ashwagandha

How to Incorporate Ashwagandha into Your Wellness Routine

When trying any product with Ashwagandha in it, we recommend taking the “low and slow” approach to see how it affects you. Basically, this means that you only take a small amount of Ashwagandha, wait 45 minutes to an hour for the effects to set in, and decide if you want to take more after that.

When Should You Take Ashwagandha?

Ashwagandha can be enjoyed at any time of the day, depending on your preference, but it is most commonly used in the evening to promote relaxation. This is not to say it makes you drowsy; in fact, some individuals report experiencing a boost of energy after consuming it.

Thus, ashwagandha is a versatile addition to your routine, suitable for a morning pick-me-up or for unwinding after a long day at work.

Compared to other plants, Ashwagandha's calming effects are gentle and less immediate. A dose of Indian ginseng will generally enhance sleep quality by eliciting peace and reducing tension gradually. Therefore, if taking for sleep, it's best to consume at least a few hours before bedtime.

Experience the Beauty of Ashwagandha

While research on Ashwagandha still has a long way to go, it shows promising potential as a wellness tool to help manage stress, sharpen focus, and relax the body.

FDA Disclaimer:The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure, or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.