Ashwagandha Guide

Ashwagandha (Withania somnifera) is a small shrub whose root has been used in Ayurveda for at least three thousand years. The Sanskrit name roughly means “smell of a horse”, a nod to the root’s earthy smell and to the old belief that it gives the strength of a horse. In English it is sometimes called Indian ginseng or winter cherry.

How it is traditionally used

In Ayurveda, ashwagandha is a rasayana, a rejuvenating tonic. It is traditionally used to support strength and stamina, restful sleep and a calm mind, especially during periods of stress or recovery. It is often taken with warm milk at night.

What the research shows

Ashwagandha is one of the more studied Ayurvedic herbs. A number of clinical trials, mostly lasting six to twelve weeks, have looked at stress, sleep and exercise performance, with generally positive results. Many of these trials are small, and some were funded by companies selling ashwagandha extracts, so the evidence is promising rather than settled. It is classed as an adaptogen, a term for herbs thought to help the body cope with stress, though that term has no strict scientific definition.

Forms and how to take it

• Root powder (churna): the traditional form. Commonly 3 to 6 g a day, stirred into warm milk or water.
• Tablets and capsules: usually standardised extracts, taken at a much smaller dose. Follow the pack.
• Most people take it in the evening. Effects, if any, tend to show over several weeks rather than days.

See our ashwagandha range, with powders and tablets from established Indian makers.

Safety: please read this part

• Pregnancy: do not use ashwagandha if you are pregnant or trying to conceive. It is also best avoided while breastfeeding.
• Liver: there are rare reports of liver injury linked to ashwagandha supplements. Stop and see a doctor if you notice yellowing skin or eyes, dark urine, unusual tiredness or itching.
• Thyroid: it may raise thyroid hormone levels. Talk to your doctor if you have a thyroid condition or take thyroid medication.
• Medicines: it may interact with sedatives, blood pressure and diabetes medication, and drugs that affect the immune system. Ask first if you take any regular medication or have an autoimmune condition.
• Surgery: stop at least two weeks before planned surgery.
• Some countries restrict or are reviewing ashwagandha products. Check your local rules before ordering.

The short version

Ashwagandha is a traditional root tonic with more research behind it than most herbs, mostly around stress and sleep. It suits many people well, but it is not for everyone. If you are pregnant, have a liver or thyroid condition, or take regular medicines, speak to your doctor before trying it.

This article is for general information. It is not medical advice.