Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a shrub commonly used in traditional Ayurvedic and Unani medicine¹. The plant’s roots and leaves are rich in a variety of phytochemicals, including steroidal lactones (known as withanolides) and alkaloids, which are believed to contribute to its medicinal properties².

Health Benefits

1. Stress and Anxiety Relief: Ashwagandha is well-known for its adaptogenic properties, meaning it helps the body resist stressors of various kinds, including physical, chemical, and biological stress². Clinical studies have shown that ashwagandha can reduce stress and anxiety, improve sleep quality, and lower cortisol levels³.

2. Neuroprotective Effects: It has been reported to have neuroprotective properties, which can protect against neurodegenerative diseases and improve cognitive function⁴.

3. Anti-inflammatory and Antimicrobial Activities: Ashwagandha exhibits significant anti-inflammatory and antimicrobial effects, which can aid in various inflammatory conditions¹.

4. Endocrine System Support: Recent studies suggest that ashwagandha can positively affect the endocrine system, normalize adrenal activity, improve thyroid function, and enhance reproductive health⁵.

5. Cardioprotective and Anti-diabetic Properties: Ashwagandha has been shown to support heart health and help regulate blood sugar levels¹.

Uses

Ashwagandha is commonly used to:

• Reduce stress and anxiety
• Improve sleep quality
• Enhance cognitive functions and memory
• Support reproductive health
• Combat inflammation and infections

Safety and Dosage

Most studies suggest that ashwagandha is well tolerated when taken in recommended dosages. Typically, doses of 500-600 mg per day are found to be effective for reducing stress and anxiety³. However, it is always important to consult with a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or have existing health conditions.

Footnotes

1. Paulina Mikulska, "Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review," NCBI, 2024 ↩ ↩² ↩³

2. Office of Dietary Supplements, "Ashwagandha: Is it helpful for stress, anxiety, or sleep?" NIH, 2023 ↩ ↩²

3. Jaysing Salve, "Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study," NCBI, 2025 ↩ ↩²

4. Narendra Singh, "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda," NIH, 2011 ↩

5. Michał Wiciński, "Can Ashwagandha Benefit the Endocrine System?—A Review," NCBI, 2020 ↩