Introduction

Ashwagandha (Withania somnifera) is a traditional Ayurvedic adaptogenic herb known for helping the body cope with stress, restore balance, and improve overall resilience. It is widely used to support mental calmness, physical strength, hormonal balance, immunity, and healthy aging.

What Is Ashwagandha?

Ashwagandha is an adaptogen that helps the body adapt to physical, mental, and emotional stress.

• Type: Adaptogenic Ayurvedic herb
• Main role: Stress regulation and vitality support
• Key compounds: Withanolides

How Ashwagandha Works in the Body

Ashwagandha works by modulating stress pathways and supporting endocrine and nervous system balance.

• Helps regulate cortisol (stress hormone)
• Supports nervous system calmness
• Enhances energy and stamina
• Supports thyroid and adrenal function

Sources of Ashwagandha

• Ashwagandha root powder
• Standardized ashwagandha extracts
• Capsules and tablets
• Ayurvedic formulations

When Ashwagandha May Be Helpful

Ashwagandha is not an essential nutrient, but supplementation may be beneficial in certain conditions.

It may help in cases of:

• Chronic stress or anxiety
• Fatigue and low stamina
• Poor sleep quality
• Hormonal imbalance
• Reduced immunity

Dosage & How to Take Ashwagandha

• General support: 300–600 mg/day (standardized extract)
• Stress & sleep support: 500–1000 mg/day
• Traditional powder: 1–3 g/day

Ashwagandha can be taken with meals or before bedtime.

Forms of Ashwagandha

• Root powder (churna)
• Standardized extract (e.g., 5% withanolides)
• Capsules or tablets
• Liquid extracts

Benefits & Uses

• Reduces stress and anxiety
• Improves sleep quality
• Enhances energy and stamina
• Supports hormonal balance
• Boosts immunity and vitality

Safety, Side Effects & Precautions

• Generally safe at recommended doses
• Mild side effects: stomach upset or drowsiness
• Avoid during pregnancy unless advised by a doctor
• Consult a doctor if you have thyroid disorders

Special Populations

• People under chronic stress: Supports stress resilience
• Individuals with sleep issues: Supports relaxation
• Athletes: Supports strength and recovery
• Older adults: Supports energy and cognitive health

Frequently Asked Questions

What does ashwagandha do in the body?

Ashwagandha helps regulate stress hormones, improve energy, and support overall balance.

Is ashwagandha good for stress?

Yes. It is one of the most effective adaptogens for stress management.

Can ashwagandha be taken daily?

Yes. Daily use is generally safe and beneficial.

Is ashwagandha good for sleep?

Yes. It promotes relaxation and may improve sleep quality.

Best time to take ashwagandha?

Evening for sleep support or morning for stress and energy balance.