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Contents
What is Ashwagandha?
What Are the Benefits of Ashwagandha?
How to Take Ashwagandha for Best Results?
Who is Ashwagandha Suitable For?
Possible Side Effects of Ashwagandha
In this article, we will explain its health benefits, how it is used, who it is suitable for, and how it can be incorporated into a balanced routine for more energy and calm.
What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a medicinal plant from Ayurvedic tradition, used for thousands of years to restore vitality and balance in the body. It is classified as a natural adaptogen, meaning it helps the body adapt to stressors by regulating the hormonal response.
The main active compounds are withanolides — bioactive substances with anti-inflammatory, antioxidant, and anti-stress properties. Additionally, Ashwagandha positively affects the endocrine system by supporting the adrenal glands — the organs responsible for releasing cortisol, the primary stress hormone.
This plant supports not only mental health but has a holistic tonic effect. It aids cognitive function, reduces inflammatory processes, and contributes to stable energy balance without overloading the nervous system, unlike caffeine or other synthetic substances.
What Are the Benefits of Ashwagandha?
Ashwagandha is a herb with a broad spectrum of benefits for physical and mental health. Its main benefits include:
- Stress reduction: Lowers cortisol levels, leading to a greater sense of calm and resilience against stress.
- Improved sleep quality: Positively influences the nervous system, helping with better sleep and reducing insomnia or frequent nighttime awakenings.
- Increased energy and endurance: Known for its tonic effects, it helps those experiencing fatigue and exhaustion due to stress or an intense lifestyle.
- Supports recovery after physical exertion: Used by athletes to improve physical endurance, reduce muscle fatigue, and speed up recovery after training.
- Chronic stress is a serious health risk factor associated with hormonal imbalance, reduced immune protection, and burnout. The herb acts as a natural supplement that regulates the body's stress response by restoring balance in the hypothalamic-pituitary-adrenal (HPA) axis — a critical system controlling stress hormone production and overall health.
When this hormonal axis is overloaded, symptoms may include:
- Morning fatigue despite sufficient sleep
- Difficulty concentrating
- Mood swings
- Reduced libido
- Tendency to accumulate abdominal fat
Ashwagandha has shown promising results in some studies by alleviating these symptoms through stress and anxiety relief, while stimulating GABA receptors in the brain, which promotes calmness and improved sleep.
A study published on PubMed showed that participants taking Ashwagandha for 60 days reported significantly lower cortisol levels and reduced anxiety.
Another study from the National Library of Medicine found that 300 mg of Ashwagandha twice daily significantly reduced stress, anxiety, and cortisol levels in healthy adults.
How to Take Ashwagandha for Best Results?
To maximize the benefits of this natural adaptogen, it is important to follow a recommended dosage tailored to your goals and individual needs. Ashwagandha is available in various forms — capsules, tablets, powdered extract, or liquid tincture. The most commonly used and clinically studied form is a standardized root extract with at least 5% withanolides — the main active compounds that help combat fatigue and stress.
The typical daily dose ranges between 300 and 600 mg, taken either once or divided into two doses — morning and evening. For those sensitive to supplements, starting with a lower dose (e.g., 300 mg before bedtime) is advisable, especially if the goal is better sleep, anxiety reduction, or managing evening restlessness.
If your primary need is more daytime energy and focus, splitting the dose (300 mg in the morning and 300 mg in the evening) is recommended for balanced effects — alertness during the day and calmer sleep at night. Some clinical observations suggest that Ashwagandha’s effectiveness may increase when combined with micronutrients like magnesium, B vitamins, or the amino acid L-theanine — combinations that further enhance its anti-stress and relaxing effects.
The supplement can be taken on an empty stomach or after food, but some find evening intake more suitable, especially if they experience difficulties falling asleep or frequent awakenings.
During more stressful periods, a 30-day intensive course followed by a short break may help the body adapt without the risk of tolerance.
It is advisable to consult a healthcare professional before starting, to determine the appropriate dosage based on individual needs and conditions.
Also, it is recommended to use high-quality products from reputable manufacturers that guarantee purity, controlled active ingredient content, and absence of fillers or synthetic additives.
Who is Ashwagandha Suitable For?
Ashwagandha is particularly beneficial for people experiencing:
- Chronic stress and anxiety
- Fatigue and low energy
- Difficulty sleeping or frequent nighttime awakenings
- Hormonal imbalances (including PMS or perimenopause)
- Cognitive overload, need for focus and memory support
- It is suitable for people with busy lives, working under high pressure, students during intense study periods, as well as active
- individuals seeking to improve adaptability and stress resilience.
The herb is suitable for both men and women. In men, it may help maintain testosterone levels and improve fertility. In women, it can help manage hormonal fluctuations and relieve symptoms like irritability, anxiety, and insomnia related to menstrual cycles or menopause.
Possible Side Effects of Ashwagandha
Although Ashwagandha is generally considered safe when taken moderately and responsibly, some people may experience side effects. The most common include stomach upset, nausea, diarrhea, or drowsiness, especially at higher doses or when taken on an empty stomach. Rarely, dizziness or lowered blood pressure may occur.
Because Ashwagandha affects TSH (thyroid-stimulating hormone), people with thyroid disorders should consult an endocrinologist before using it.
It is not recommended for pregnant or breastfeeding women unless under medical supervision. Also, people with autoimmune diseases (such as lupus, multiple sclerosis, or rheumatoid arthritis) should avoid it unless prescribed by a healthcare professional.
Ashwagandha may interact with certain medications — especially those for thyroid, blood sugar, or psychoactive drugs. In such cases, it is essential to discuss its use with a healthcare provider to avoid adverse reactions or reduced medication efficacy.
Conclusion
Ashwagandha is a natural ally in coping with modern challenges such as fatigue, anxiety, and insomnia. By balancing the body’s hormonal response, it supports better mental and physical health.
As part of a holistic approach including healthy diet, exercise, and rest, Ashwagandha can help improve quality of life. Its effects are well known in traditional medicine, and modern studies explore its potential as a natural adaptogen that supports stress and fatigue management.
If you are looking for a supplement to improve sleep and energy with balanced and effective action, Ashwagandha is an excellent choice.
This article is for informational purposes and does not replace consultation with a specialist. For more useful articles, you can visit our health portal.
Frequently Asked Questions
How long does it take to feel the effects of Ashwagandha?
Some people notice improvement within the first week, but usually 2–4 weeks of regular use are needed for optimal results.
Can Ashwagandha be combined with other supplements?
Yes, it can be combined with magnesium, B-complex vitamins, melatonin, or rhodiola to enhance its effects.
Is long-term use of Ashwagandha safe?
Yes, but it is recommended to take breaks of about 2 weeks every 2–3 months.
