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Exploring Ashwagandha: Benefits, Uses, and Dosage of the Ayurvedic Herb

Learn about Ashwagandha, an Ayurvedic herb known for its stress-relief, neuroprotective, anti-inflammatory, and cardioprotective properties. Discover its uses, health benefits, and recommended dosages to understand how it can support overall well-being.


  • what is ashwagandha

  • 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

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