Ashwagandha — Our Ancient Hero
In Sanskrit, Ashwagandha means "horse smell," owing to its strong horse-like aroma. It is the most popular adaptogen — a natural substance that helps the body adapt to stress and maintain balance.
Having been used for more than 3,000 years in Ayurvedic medicine to manage stress, boost energy levels, and improve concentration, Ashwagandha (Withania somnifera) is truly one of India's most treasured herbs.
Ashwagandha is classified as a "Rasayana" in Ayurveda — a rejuvenating herb that promotes physical and mental health, and longevity.
Key Benefits of Ashwagandha
1. Helps Reduce Blood Sugar Levels
Due to our changing lifestyle, high blood sugar levels pose a significant public health concern. Studies have revealed that Ashwagandha can increase insulin secretion and improve insulin sensitivity in muscle cells, helping maintain healthier blood sugar levels. This makes it a valuable complementary support for those managing diabetes or prediabetes — alongside proper nutrition guidance.
2. Powerful Stress and Anxiety Relief
Ashwagandha is best known for its ability to reduce cortisol — the body's primary stress hormone. Clinical studies show that supplementing with Ashwagandha can reduce cortisol levels by up to 30%. It works by modulating the body's stress response system (the HPA axis), helping you feel calmer and more centred without sedation.
3. Boosts Energy and Reduces Fatigue
Unlike caffeine or stimulants, Ashwagandha provides a sustained, gentle energy boost. It supports mitochondrial health (the energy factories in your cells) and helps combat chronic fatigue. Many users report improved stamina and reduced feelings of exhaustion within 2-4 weeks of consistent use.
4. Supports Hormonal Balance
For both men and women, Ashwagandha plays a role in hormonal regulation. In men, it can support healthy testosterone levels and reproductive health. In women, it may help with thyroid function and managing symptoms related to hormonal fluctuations — particularly relevant for conditions like PCOS.
5. Improves Sleep Quality
The "somnifera" in its botanical name literally means "sleep-inducing." Ashwagandha contains a compound called triethylene glycol that promotes restful sleep without the grogginess associated with sleeping aids. Taking it before bed can improve both sleep onset and sleep quality.
6. Anti-inflammatory and Immune Support
Ashwagandha contains withanolides — naturally occurring steroidal compounds with anti-inflammatory properties. These compounds help modulate the immune system, reducing chronic low-grade inflammation that contributes to many lifestyle diseases.
How to Use Ashwagandha
- Form: Available as churna (powder), capsules, or liquid extract
- Traditional method: Mix 1/2 to 1 teaspoon of Ashwagandha powder in warm milk with a pinch of cardamom before bed
- Dosage: Typically 300-600mg of standardized extract daily (consult your healthcare provider)
- Best taken: With food, either in the morning for energy or at night for sleep support
A Word of Caution
While Ashwagandha is generally well-tolerated, it is important to consult your healthcare provider before starting supplementation — especially if you are pregnant, breastfeeding, taking thyroid medication, or on immunosuppressants. Ashwagandha can interact with certain medications and may not be suitable for everyone.
As clinical nutritionists, we believe in a food-first approach. Supplements like Ashwagandha can be supportive, but they work best when combined with a well-balanced diet, good sleep habits, and stress management practices.
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Frequently asked questions
What are the proven health benefits of ashwagandha?
Clinical trials support ashwagandha for reducing cortisol and perceived stress, improving thyroid function in subclinical hypothyroidism, enhancing strength and muscle recovery in athletes, reducing anxiety, and improving male fertility (sperm quality). It is one of the most research-backed adaptogens available.
How should ashwagandha be taken — powder, tablet, or extract?
KSM-66 and Sensoril are the most clinically studied standardised extracts (300–600 mg/day). Ashwagandha powder in warm milk (the traditional Indian ksheerpaka method) is also effective. Tablets offer convenience and standardised dosing. Take with food to reduce GI discomfort.
Can women with PCOS or thyroid issues take ashwagandha?
Ashwagandha may support thyroid function — it can raise T3 and T4 levels and lower TSH in subclinical hypothyroidism. For PCOS, it reduces cortisol (which worsens insulin resistance). However, those on thyroid medication should monitor levels as ashwagandha can amplify medication effects. Always consult a doctor before starting.
How long does ashwagandha take to show effects?
Most people notice reduced stress and improved energy within 4–8 weeks of consistent use. Benefits for strength, thyroid, and fertility markers typically require 8–12 weeks. Ashwagandha builds adaptogenic effects gradually — it's not an immediate stimulant like caffeine.
Are there any side effects of ashwagandha?
High doses (above 600 mg/day) can cause GI upset, loose stools, or drowsiness. Rare cases of liver injury have been reported — these are dose-related. Ashwagandha is contraindicated in pregnancy (can cause uterine contractions), autoimmune diseases, and in combination with immunosuppressants or sedatives.
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