What Is Ashwagandha and Why Do People Use It?

**Photo courtesy of myHerb via Pixabay**

Ashwagandha is a natural adaptogen known for easing stress, anxiety, and fatigue. Learn where it comes from, how it works in the body, and whether it’s right for your wellness routine.

By Sergio Toledo
Editor-in-Chief, Heed to Heal

Introduction

In the search for natural ways to ease anxiety, improve sleep, and feel more balanced, one herb shows up again and again: ashwagandha.

With roots in ancient medicine and growing popularity in the wellness world, ashwagandha is now a staple in supplements, teas, powders, and even energy drinks. But what is it, really? And does it actually help?

Let’s take a closer look at this powerful plant — from its history to how it may support emotional and physical health.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a small shrub native to India, the Middle East, and parts of Africa. It produces small red-orange berries, but it’s the root that is most often used in herbal medicine.

In Ayurveda, India’s traditional system of medicine, ashwagandha has been used for over 3,000 years as a rasayana — a rejuvenating tonic said to promote longevity, energy, and resilience to stress [1].

The name “ashwagandha” means “smell of the horse” in Sanskrit — likely because the root smells earthy and pungent, and it’s traditionally believed to give you the stamina of a horse.

What Does Ashwagandha Do in the Body?

Ashwagandha is considered an adaptogen, meaning it helps the body adapt to stress and restore balance, especially in the nervous and endocrine systems.

Research suggests it may:

Lower cortisol, the body’s main stress hormone [2]

Support more stable mood and energy levels

Improve sleep quality without acting like a sedative

Reduce anxiety symptoms, especially when used regularly [3]

It works by influencing several systems at once — including the HPA axis (hypothalamic-pituitary-adrenal), which regulates the stress response.

Common Benefits of Ashwagandha (Based on Research)

Here are some evidence-backed reasons people take ashwagandha:

1. Reduces Stress and Anxiety

In multiple studies, participants taking ashwagandha experienced lower cortisol levels and reduced anxiety compared to placebo [4].

2. Improves Sleep

It may improve sleep onset and quality, especially in people with insomnia or stress-related sleep disturbances [5].

3. Supports Cognitive Function

Some early research suggests it may help with mental clarity, memory, and focus — particularly in older adults [6].

4. Boosts Energy and Physical Endurance

Ashwagandha may enhance physical stamina and reduce fatigue in both sedentary and active individuals [7].

5. Balances Mood

By supporting hormonal and nervous system regulation, ashwagandha may reduce mood swings or irritability linked to stress.

Is It Safe? What to Know before Trying It

Ashwagandha is generally well-tolerated, but like any supplement, it isn’t right for everyone.

You should talk to your healthcare provider before using it if you:

Are pregnant or breastfeeding

Have autoimmune conditions (like Hashimoto’s, lupus, or rheumatoid arthritis)

Take thyroid medication or sedatives

Have liver issues or take medication processed by the liver

Side effects are rare but may include:

Digestive discomfort

Drowsiness (especially in high doses)

Possible interactions with medications

How to Take It

Ashwagandha comes in several forms:

Capsules or tablets (most common)

Powder (can be added to smoothies or warm drinks)

Liquid extracts or tinctures

Ashwagandha-infused teas or tonics

A common dose in studies ranges from 300 mg to 600 mg per day, typically standardized to include withanolides, its active compound.

It’s often taken daily over several weeks or months — as its effects tend to build gradually.

Final Thoughts

Ashwagandha isn’t a magic fix — but for many people, it’s a gentle, supportive herb that helps create emotional and physical balance. It can be especially helpful if you’re dealing with chronic stress, low energy, or anxious tension and want a natural alternative to pharmaceutical solutions.

As always, it’s best to use it as part of a bigger self-care plan that includes rest, movement, emotional support, and good nutrition.

Sometimes healing isn’t about pushing harder — it’s about finding the tools that help your nervous system breathe again. Ashwagandha may be one of those tools for you.

References

Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5 Suppl), 208–213. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
Lopresti, A. L., & Drummond, P. D. (2017). Efficacy of ashwagandha extract in reducing stress and anxiety in adults: A systematic review. Journal of Alternative and Complementary Medicine, 23(12), 1045–1052. https://doi.org/10.1089/acm.2017.0084
Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466
Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambiye, V. R. (2019). Clinical evaluation of the spermatogenic activity of the root extract of ashwagandha in oligospermic males: A pilot study. Evidence-Based Complementary and Alternative Medicine, 2013. https://doi.org/10.1155/2013/571420
Pingali, U., Pilli, R., & Fatima, N. (2014). Effects of standardized ashwagandha extract on cognitive and psychomotor performance in healthy human participants: A randomized controlled trial. Journal of Dietary Supplements, 11(2), 1–12. https://doi.org/10.3109/19390211.2014.898167
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43. https://doi.org/10.1186/s12970-015-0104-9