Ashwagandha (Withania somnifera) is a prominent medicinal plant used in Ayurveda, the traditional system of medicine in India. Also known as Indian ginseng, sleeping berry, or winter cherry, Ashwagandha belongs to the nightshade family (Solanaceae).
In
Ayurveda, Ashwagandha is considered a 'Rasayana' herb, meaning it promotes overall health, vitality, and longevity. It is also classified as an adaptogen—a natural substance that helps the body adapt to stress and balance the neuroendocrine and immune systems.
Though used in Indian medicine for centuries, scientific studies on Ashwagandha have gained momentum only in recent decades.
Various parts of the Ashwagandha plant are used in traditional medicine:
- Roots: Used as a tonic, aphrodisiac, anesthetic, diuretic, anti-parasitic, astringent, thermogenic, and stimulant. They are a key ingredient in over 200 Ayurvedic, Siddha, and Unani remedies.
- Leaves: Bitter with a characteristic smell; used for fever and inflammation.
- Flowers: Have astringent, cleansing, diuretic, and aphrodisiac effects.
- Seeds: Contain anti-parasitic compounds.
- Berries and Leaves: Used externally for tumors, ulcers, and swellings.
- Stems, bark, and fruit: Also considered beneficial.
- Alkaloids: Isopelletierin, Anaferin
- Steroidal lactones: Withanolides, Withaferin A
- Saponins: Sitoindosides VII–X
- Other compounds: Terpenoids, flavonoids, tannins, phenols, resins
- Leaf extract: Contains iron, carbohydrates, glycosides, proteins, and amino acids
Ashwagandha has been the subject of over 200 studies and is known for a variety of therapeutic effects, including:
- Supporting thyroid function
- Combating adrenal fatigue
- Reducing anxiety and depression
- Relieving stress
- Increasing endurance and resilience
- Cancer prevention and potential treatment
- Protecting the brain and reducing neurodegeneration
- Stabilizing blood sugar
- Lowering cholesterol
It’s also commonly used in India to strengthen the
immune system after illness.
General Guide: Ashwagandha Root Extract (Standardized to 5% Withanolides)
Goal | Daily Dosage | How to Take | When to Take |
|---|
Stress & Anxiety | 300–500 mg (1–2× daily) | With water, food optional | Morning & before bed |
Better Sleep | 300–600 mg (once daily) | With warm milk or water | 30–60 min before bed |
Energy & Focus | 500 mg (1–2× daily) | With breakfast and/or lunch | Morning and/or early afternoon |
Muscle Gain & Strength | 500–600 mg (2× daily) | With food | Morning and post-workout or evening |
Immunity / General Health | 300 mg (1× daily) | With or without food | Morning |
Blood Sugar / Diabetes | 250–500 mg (1–2× daily) | With meals | With breakfast and dinner |
Category | Details |
|---|
Dosage | 3–6 grams daily (about ½–1 tsp) |
How to Take | Mix with warm water, milk, or honey |
Best Taken | In the evening for stress/sleep OR in the morning for energy |
Traditional Ayurvedic use: Mixed with warm milk + honey or ghee before bedtime.
- Usually contain 300–600 mg per capsule
- Follow label instructions
- Commonly taken once or twice daily with meals or milk
Important Tips
- Start low: 300 mg/day, increase if tolerated well
- Take consistently for 4–8 weeks to feel full benefits
- Avoid alcohol and stimulants near bedtime if using for sleep
- Stay hydrated; Ashwagandha can be slightly drying
Side effects (rare and dose-dependent):
- High doses may cause abdominal pain or diarrhea
Contraindications:
- Pregnancy: Not recommended due to potential risk of miscarriage
- Should be avoided with alcohol, sedatives, or anxiolytics
- Thyroid disorders: Monitor under medical supervision due to potential effects on thyroid hormone levels
Ashwagandha may work synergistically with other substances:
- Aloe vera: Reduces blood sugar in diabetic mice
- Diazepam: Enhances anti-stress effects in animal studies
- Vitamin D: Promotes calcium absorption and bone health
- Maitake mushroom glucan: Boosts immune system and relieves stress
- Chyawanprash and anti-TB drugs: Aids in pulmonary tuberculosis treatment
Ashwagandha has been shown to help alleviate
anxiety and depression, with some studies indicating effects comparable to pharmaceutical medications like lorazepam and imipramine, but without their common side effects.
In a 12-week controlled study, 87 participants with anxiety were given 300 mg of Ashwagandha extract or a placebo twice daily. The Ashwagandha group experienced significantly greater reductions in anxiety, improved concentration, and lower stress and fatigue compared to the placebo group.
A key advantage of Ashwagandha is its lack of significant side effects, especially when compared to conventional antidepressants and anxiolytics.
Ashwagandha extract may aid in treating anxiety disorders and chronic stress.
Highly concentrated Ashwagandha has been shown to:
- Improve quality of life
- Increase stress resistance
- Lower cortisol levels, the stress hormone associated with fatigue, muscle loss, and cognitive decline
- Enhance audio-verbal working memory in people with bipolar disorder
- Acts as a mood stabilizer in anxiety and depression induced by social isolation (rats)
- Effective in models of obsessive-compulsive disorder (OCD) (mice)
- Reduces insomnia and oxidative stress (mice)
- Relieves chronic stress and improves stress tolerance (rats)
- Treats gastric ulcers more effectively than ranitidine in stress-induced models
- Enhances libido and cognitive function (rat studies)
- Increases physical performance—doubled swimming endurance in rats while protecting adrenal function
- Ashwagandha has GABA-mimetic properties, enhancing the calming effects of the brain’s primary inhibitory neurotransmitter.
- Promotes sleep through GABAergic mechanisms
Ashwagandha is classified in Ayurveda as a Medhya Rasayana, a category of herbs that support cognitive and intellectual capacity.
- Improves memory in children and prevents age-related memory loss in the elderly
- Reduces mental fatigue and supports long-term visual memory
- Enhances neuro-muscular coordination
- Promotes nerve growth and dendrite formation
- Encourages neurite outgrowth in healthy and damaged nerve cells
- Protects neurons from glutamate-induced excitotoxicity
- May help treat drug-induced dyskinesia
- Reduces neurodegeneration and amyloid plaque buildup in Alzheimer’s models
- Shown to be helpful in Parkinson’s, Huntington’s, and Alzheimer’s disease
- Reverses or prevents neurite atrophy and synapse loss
Emerging research suggests Ashwagandha may have beneficial effects in patients with schizophrenia, particularly in managing stress and improving cognitive function.
Ashwagandha, as part of an herbal combination, has shown potential in improving attention and impulse control in children with ADHD. However, the effect of Ashwagandha alone on ADHD remains unclear and needs more research.
Chronic emotional, physical, and chemical stress can damage the nervous system. Ashwagandha not only helps the body cope with stress but also acts as a neuroprotective agent:
- Contains potent antioxidants that combat free radicals, which contribute to cognitive decline and aging
- In Alzheimer's models, Ashwagandha supplementation for 20 days led to cognitive improvements and a reduction in amyloid plaques
- A study published in Phytotherapy Research noted Ashwagandha's superior lipid peroxidation inhibition compared to commercial antioxidants like vitamins E and C
- Cognitive Recovery: Ashwagandha reversed behavioral deficits and reduced Alzheimer’s-related pathology in animal models.
- Mechanism: Ashwagandha compound Withanoside IV, taken orally, may reduce neuronal dysfunction and improve cognition.
- Efficacy: Ashwagandha significantly reversed cognitive impairment induced by ibotenic acid.
- Neuroprotective Action: Ashwagandha improved catecholamine levels, reduced oxidative stress, and corrected physiological abnormalities in Parkinson’s disease models.
- Behavioral Benefits: Ashwagandha extract improved behavioral, anatomical, and biochemical changes in mice.
- Neuroprotection: Ashwagandha demonstrated protection against behavioral and mitochondrial dysfunction in Huntington’s disease animal experiments.
- Traditional Use: Ashwagandha has been used for centuries in Ayurveda for seizure treatment.
- Scientific Evidence: Ashwagandha suppressed PTZ-induced seizures, and is an active component in 'Siotone' granules that protect against seizures caused by pentetrazole, electric shocks, and strychnine.
- Hormonal Balance: Ashwagandha is an adaptogen that helps balance thyroid hormones, whether in hypo- or hyperthyroidism.
- Clinical Potential: Ashwagandha has shown benefit in Hashimoto’s, Graves’ disease, and hypothyroidism.
- Animal Studies: Ashwagandha increased T4 levels and decreased lipid peroxidation in mice.
- Testosterone: Ashwagandha significantly increased testosterone levels in infertile and hypogonadal men.
- Estrogen: Ashwagandha acted as an anti-estrogen in breast cancer cells.
- LH & FSH: Ashwagandha normalized luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels in sterile men.
- Clinical Study (90 Days):
- 167% ↑ in sperm count
- 53% ↑ in semen volume
- 57% ↑ in sperm motility
- 17% ↑ in testosterone
- Spermatogenesis: Ashwagandha promoted sperm production in animal studies.
- Oxidative Stress: Ashwagandha reduced ROS and improved semen quality.
- Sexual Function: Ashwagandha improved performance and reproductive organ weight in male rats.
FSD Study (8 Weeks):
- Improved FSFI scores (arousal, lubrication, orgasm, satisfaction)
- No major increase in frequency, but improved quality of sexual activity
- Ashwagandha had no adverse effects
- Menopause: Ashwagandha reduced hot flashes, mood swings, and anxiety.
- PCOS: Ashwagandha, part of a compound ("Testo"), helped relieve PCOS symptoms.
- Amenorrhea & Fibroids: Ashwagandha restored menstruation and helped regulate fibroid growth.
- Cortisol Regulation: Ashwagandha reduced cortisol levels and improved adrenal hormone profiles.
- Case Study: Ashwagandha led to 69% and 55% reductions in adrenal hormone markers in a woman with adrenal hyperplasia.
- Clinical Trial (8 Weeks):
- 22% ↓ in serum cortisol
- 3% weight loss vs. 1.4% (placebo)
- Lower food cravings and emotional eating
- Conclusion: Ashwagandha helps manage weight under chronic stress by regulating stress-related hormones.
Ashwagandha (Withania somnifera glycoprotein) has demonstrated effectiveness against many phytopathogenic fungi and bacteria.
Ashwagandha inhibits fungal growth by suppressing spore formation and hyphal extension. It has shown potent antifungal effects against Aspergillus flavus, Fusarium oxysporum, and Fusarium verticilloides.
Ashwagandha is traditionally used to treat tuberculosis. It exhibits antibacterial activity against Clavibacter michiganensis, Staphylococcus aureus (SA), and methicillin-resistant Staphylococcus aureus (MRSA). It also inhibits the growth of the gram-negative Neisseria gonorrhoeae and successfully treated Salmonella infections in mice.
Ashwagandha has shown effectiveness in treating acute viral hepatitis and in vitro inhibition of herpes simplex virus type 1 (HSV-1). It displays antiviral activity against infectious bursitis and may help reduce neurocognitive complications associated with HIV-1.
Ashwagandha is used in treating leishmaniasis and malaria. It demonstrated anti-parasitic activity in malaria-infected rodents.
Ashwagandha powder exhibits protective effects in mouse models of systemic lupus erythematosus (SLE) by reducing inflammation in pristane-induced lupus.
Ashwagandha extracts are traditionally used externally to treat snake bites. A purified glycoprotein from Ashwagandha inhibits hyaluronidase in cobra (Naja naja) and viper (Daboia russelii) venom. Ashwagandha root, often combined with other remedies, is also used for scorpion stings.
Ashwagandha (Withaferin A) induces apoptosis in blood cells. Ashwagandha leaves have been used to treat anemia in rural Indian women and may enhance both red and white blood cell counts. In animal studies, Ashwagandha extract increased WBC levels, especially when administered with milk.
Ashwagandha (glycowithanolides) combats oxidative stress. It mitigates damage from streptozotocin in rats and protects kidneys from oxidative injury. In 21-day studies, Ashwagandha significantly elevated superoxide dismutase (SOD), catalase, and glutathione peroxidase.
Ashwagandha enhances immune activity, increasing natural killer (NK) cell function and supporting lymphocyte and bone marrow cell proliferation. It stimulates Th1 cytokines, reduces T-cell suppression, and inhibits tumor-associated macrophages and myeloid-derived suppressor cells (MDSCs).
Ashwagandha shows promise in cancer prevention and treatment. It inhibits tumor growth and metastasis in breast, lung, colon, stomach, and prostate cancers. It improves white blood cell counts, even during chemotherapy, potentially mitigating immunosuppression. In some patients, Ashwagandha supplementation has correlated with cancer regression.
- Breast Cancer: Inhibits STAT3 and cell proliferation.
- Colon Cancer: Withaferin A suppresses Notch-1, inhibiting 98% of HCT-15 cell growth.
- Brain Tumors: Effective against glioblastoma and neuroblastoma.
- Stomach Cancer: Inhibits gastric cell proliferation.
- Prostate & Lung Cancer: Suppresses tumor proteasomes and cytotoxic growth.
- Skin & Cervical Cancer: Induces ROS-based cell death; inhibits HPV gene activity.
- Pancreatic Cancer: Targets Hsp90 via Withaferin A.
- Others: Ashwagandha acts against Dalton’s Ascitic Lymphoma and Chinese hamster ovary cell carcinoma.
Ashwagandha suppresses TNF and Nf-KB, promotes apoptosis, and enhances cytotoxic T-cell formation.
Ashwagandha improves glucose
metabolism, reduces HbA1C, and enhances insulin sensitivity. It reverses diabetic complications in rats and may help prevent diabetic neuropathy and testicular dysfunction. Withaferin A contributes to Ashwagandha’s anti-diabetic properties by protecting pancreatic cells.
- Liver: Ashwagandha normalizes enzymes and protects against toxins.
- Intestines: Treats IBD, ulcers, and constipation.
- Kidneys: Guards against gentamicin and carbendazim toxicity.
- Heart: Strengthens cardiac function, reduces blood pressure and cholesterol, and supports heart recovery after stress or toxins.
Ashwagandha supports muscle growth, especially during resistance training, and improves strength in patients with sarcopenia. In animal studies, it doubled swim endurance. It also relieves joint and muscle pain, aiding athletic performance.
Ashwagandha stimulates bone formation, calcium retention, and prevents
osteoporosis. It has been effective in various models of bone loss and arthritis.
Ashwagandha has analgesic and antipyretic effects, reducing both pain and fever in experimental models.
Ashwagandha is a Rasayana (life-prolonging tonic) in Ayurveda. It increases telomerase activity in human HeLa cells, potentially slowing telomere shortening and biological aging.
Ashwagandha prevents diabetic and oxidative stress-induced cataracts. It's also used to treat conjunctivitis.
A clinical study in India showed that 12 weeks of Ashwagandha supplementation (300 mg twice daily) increased VO2 max by 5.67% and improved overall quality of life (QOL) in healthy adults. There were no adverse changes in heart rate,
blood pressure, or respiration.
Ashwagandha polysaccharides relieve cough and accelerate recovery from bronchitis. Two teaspoons, three times daily, are traditionally recommended.
