What is ashwagandha?

Ashwagandha (Withania somnifera) is a small evergreen shrub native to India, North Africa and the Mediterranean. Its root has been central to Ayurvedic medicine for over three thousand years.

Its Sanskrit name roughly translates as “smell of horse”. This refers to the root’s distinctive aroma and its traditional association with strength and vitality.

In Ayurveda, ashwagandha is classified as a rasayana, meaning a rejuvenating tonic. It is also considered an important adaptogenic herb.

Adaptogens are traditionally used to support your ability to adapt to physical, mental and environmental stressors. They are not considered stimulating or sedating in the way conventional stimulants or sedatives are.

Ashwagandha is now one of the most extensively researched herbs. Its popularity in Western wellness has also grown significantly over the past decade.

Stress, cortisol, and nervous system balance

One of the best-researched uses of ashwagandha is supporting your body’s stress response.

Several well designed clinical studies have examined standardised ashwagandha extracts. Results suggest they may reduce perceived stress and anxiety, while supporting healthy cortisol levels.

Cortisol is your body’s primary stress hormone. Persistently elevated cortisol is associated with disrupted sleep, fatigue and changes in appetite.

Ashwagandha may help regulate the HPA axis, which controls your body’s stress response. This can support a more balanced response to everyday stress without causing excessive stimulation or sedation.

Energy, strength, and sleep

Despite its botanical name, somnifera, meaning “sleep-inducing”, ashwagandha does not necessarily cause drowsiness.

Instead, it may support restful sleep by helping regulate your nervous system and stress response. Studies have reported improvements in sleep quality, falling asleep and morning energy.

Ashwagandha has also been studied for physical performance. Research suggests standardised extracts may support muscle strength, endurance and exercise recovery.

These effects may relate to ashwagandha’s anti inflammatory properties and its potential to support healthy testosterone levels. This makes it particularly interesting if you lead an active lifestyle.

Choosing and using ashwagandha

Ashwagandha supplement quality can vary considerably, so look for well-researched, standardised extracts.

KSM-66 and Sensoril are two clinically studied branded extracts. Both are standardised to their withanolide content and supported by human trials.

Traditional ashwagandha root powder is also widely available. It is less concentrated than standardised extracts but offers a more traditional option.

Ashwagandha is typically taken once or twice daily with meals. Benefits often build gradually over four to eight weeks of consistent use.

Ashwagandha is generally not recommended during pregnancy. If you take thyroid medication, speak to a health professional before using it.