Ashwagandha (Withania somnifera): Benefits, Properties, and Use of Indian Ginseng

Benefits, Properties, and Usage of Ashwagandha, the Adaptogenic Root

Ashwagandha is an ancient plant with beneficial properties appreciated for over 3000 years in Ayurveda. Also known as Indian ginseng or winter cherry, this root has gained a particular reputation for its ability to balance body and mind. The Sanskrit name ashwagandha literally means "smell of horse", referring to the strong earthy aroma of the root and the traditional belief that it can confer vital vigor. In this article, we will guide you through the discovery of this extraordinary plant: what ashwagandha is, its health properties, how to take it in its various available forms, and what contraindications and precautions to adopt. 

What is Ashwagandha (Withania somnifera)

Ashwagandha is one of the most revered medicinal plants in Ayurvedic tradition, a small evergreen shrub that embodies centuries of botanical wisdom.

With its botanical name Withania somnifera, this plant from the Solanaceae family appears as a small-sized shrub, generally between 35 and 75 centimeters tall, characterized by oval, dull green leaves growing on sturdy branches.

During flowering, it produces small bell-shaped flowers of a green-yellowish color, followed by fruits that mature into berries of a vibrant orange or red color, similar to small cherries.

Native to the arid regions of India and Asia, ashwagandha has adapted to various environments and now grows spontaneously in some Mediterranean areas, including parts of Sicily and Sardinia characterized by a hot and dry climate. The most valuable part of the plant from a medicinal point of view is the root, which is carefully harvested, dried, and ground into a fine powder to preserve all its active ingredients.

In recent years, ashwagandha has gained increasing popularity in the world of natural supplements, establishing itself as one of the most sought-after herbal remedies for those wishing to support psychophysical balance naturally. Its nickname "root of strength" comes from its adaptogenic properties, meaning its ability to help the body better adapt to stress and maintain a general state of well-being.

Have you already imagined the warmth of an evening drink accompanying your moments of relaxation? At Terzaluna, you can find Ashwagandha or Withania somnifera in powder form, ready to become part of your daily rituals.

Ashwagandha or Withania somnifera powder

• Ayurvedic tradition plant
• Support during periods of stress and fatigue
• Precious resource for women

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Origins of Ashwagandha and Ayurvedic Tradition

The origins of ashwagandha intertwine with the millennial history of Ayurveda, where it holds a place of honor as a Rasāyana remedy - a rejuvenating tonic that can promote vitality and longevity. It is listed among the most appreciated remedies in this category, with epithets like bhalya ("gives strength") and vajikara ("aphrodisiac").

Legends tell that sages and ancient physicians prescribed ashwagandha to restore vigor to the weak and convalescents. An ancient text recounts that taking the powder mixed with milk or warm water helped emaciated people to flourish "like rain does with young crops".

In the famous treatise Charaka Saṃhitā (1st century BC), ashwagandha is celebrated among adaptogenic herbs with the promise of longevity, powerful memory, and "strength of a horse" - from which the plant's name derives.

Traditionally, in ancient times, it was used for:

• Restore energy after convalescence
• Revitalize sexual desire
• Help the memory of the elderly
• Support after intense physical or mental exertion

Composition and active ingredients of ashwagandha

The effectiveness of ashwagandha is due to its complex phytochemical composition, which includes numerous bioactive compounds responsible for its adaptogenic properties. Understanding these elements is essential to appreciate how it acts on our body.

Ashwagandha contains over 80 bioactive compounds. The main players are withanolides, particularly withaferin A and withanolide D - steroidal lactones considered the primary agents of the plant's adaptogenic effects.

Other components include:

• Alkaloids (withanine, ashwagandhine, somniferine)
• Antioxidant flavonoids
• Saponins
• Traces of non-heme iron

This synergy of compounds gives ashwagandha its unique properties: withanolides exhibit anti-inflammatory and antioxidant properties, while alkaloids may act on the neuroendocrine system.

Commercial extracts are often standardized to ensure a certain percentage of withanolides. Well-known examples include the KSM-66 extract (standardized to 5% withanolides), Sensoril, and Shoden.

What is ashwagandha used for?

Ashwagandha acts as a natural adaptogen, helping the body adapt to stress and restore internal balance. Its functioning is based on various mechanisms of action involving the body's main systems.

• Stress regulation: Involves the hypothalamic-pituitary-adrenal (HPA) axis, helping to normalize cortisol levels when chronically elevated.
• Nervous system: Withanolides seem to interact with neurotransmitter receptors like GABA and serotonin, promoting a calming effect. The antioxidant properties protect nerve cells from oxidative stress.
• Immune system: Acts as an immunomodulator, helping to rebalance the immune response in contexts of chronic stress.
• Endocrine system: Some studies indicate possible positive influences on thyroid hormones (slightly increasing T3 and T4 in cases of subclinical hypothyroidism) and male testosterone.

Ashwagandha functions as an "intelligent moderator": if there is excess (cortisol, inflammation, agitation), it tends to reduce it; if there is a deficiency (energy, focus), it can support the restoration of balance.

Properties and benefits of ashwagandha

Ashwagandha is valued for a wide range of potential benefits that encompass physical and mental well-being. Scientific research is confirming many traditional insights, with the important caveat that these are contributions to general well-being and not specific cures.

Preliminary research and clinical studies suggest improvements in stress, sleep, cognitive function, and physical performance parameters in groups taking ashwagandha compared to placebos. It is important to maintain a realistic approach: ashwagandha can be an aid, but it does not replace a healthy lifestyle or medical therapies when necessary.

Reduction of stress, anxiety, and mood improvement

Numerous scientific studies have observed that those who regularly take ashwagandha tend to report lower perceived stress and anxiety levels compared to placebo. A 2024 meta-analysis highlighted significant reductions in stress and anxiety symptoms, accompanied by average blood cortisol drops of 20-30%.

How do these data translate? Many report feeling calmer and more centered, less susceptible to irritability, with a greater capacity for emotional resilience. It's not about becoming impassive, but moving from a state of constant alert to one of vigilant calm.

By reducing anxiety and mental fatigue, ashwagandha can indirectly contribute to mood improvement, especially when negative feelings are linked to stress.

Important note: Ashwagandha can contribute to general well-being but is not a therapy for anxiety disorders or clinical depression.

### Sleep Support and Nighttime Relaxation The Latin name Withania somnifera ("sleep-bringer") reflects its traditional use to **promote rest**. Ashwagandha can help those who struggle to "turn off their brain" at night through various mechanisms that encourage relaxation. How it works on sleep: - Reduces anxiety and racing thoughts - Lowers evening cortisol levels - Some components (triethylene glycol) may promote drowsiness - GABA-mimetic effect that relaxes neuronal activity A 2021 meta-analysis highlighted improvements in various sleep parameters compared to placebo: faster falling asleep, longer sleep with fewer awakenings, and better overall quality. The benefits were more pronounced with doses of 600 mg per day for at least 8 weeks. **Moon Milk Recipe**: Warm a cup of milk, add 1 teaspoon of ashwagandha, cinnamon, nutmeg, and honey for a relaxing evening drink. ### Memory and Cognitive Function Enhancement Ashwagandha can act as a **natural nootropic**, supporting brain functions through various mechanisms that protect and optimize neuronal activity. These effects are particularly interesting for those seeking natural cognitive support. Ashwagandha supports brain functions through: - Reducing oxidative stress and neuronal inflammation - Modulating neurotransmitters for better mental clarity - Possible promotion of neurogenesis (animal studies) A clinical study on healthy adults found **improvements in memory, attention, and processing speed** after 8 weeks. Participants under stress reported greater mental clarity and concentration ability. Ashwagandha can be useful during demanding periods (exams, intense work) to optimize mental performance, acting as "fertilizer for the mental garden." > **Discover [ashwagandha powder on Terzaluna](https://www.terzaluna.com/withania-somnifera-o-ashwagandha-polvere).** ### Increase in Energy, Endurance, and Physical Performance Ashwagandha is valued for supporting physical vigor, with modern studies testing its effects in sports and training contexts. The results show interesting benefits on various performance parameters. **Aerobic Performance**: A review of 12 studies found evidence of improved overall physical performance, including muscle strength and oxygen utilization (VO₂ max). The average increase is about +4 ml/kg/min in VO₂ max. **Strength and Muscle Mass**: A study on young people training with weights showed that 600 mg/day for 8 weeks led to: - Greater strength increases (bench press, leg extension) - Superior increase in muscle circumference - Less muscle damage and faster recovery **Daily Energy**: Many report increased daily energy and reduced chronic fatigue. Unlike stimulants like caffeine, ashwagandha builds a more sustained and steady energy level. ### Immune System Support and Anti-inflammatory Action Ashwagandha has well-documented anti-inflammatory and immunomodulatory properties from research. Its active ingredients, particularly withanolides, act on various mechanisms to support immune system balance and reduce chronic inflammation. Withanolides show anti-inflammatory activity by inhibiting molecular pathways of inflammation and reducing pro-inflammatory cytokines. Potential benefits: - Reduction of low-grade systemic inflammation - Modulation of immune response (stimulates when deficient, calms when excessive) - Possible support in preventing seasonal illnesses - Potential help for chronic joint inflammations Some people take it during the cold months, noticing they get sick less often, possibly because by improving stress response, it avoids the typical defense drop from stress.### Benefits on Sexual Health and Fertility Ashwagandha is traditionally considered a vajikara (aphrodisiac), and modern research is confirming some positive effects on sexual health. The benefits seem to stem both from its direct action on hormonal parameters and its indirect effect of reducing stress. **In men:** - Increase in testosterone (~15% in some studies) - Increase in DHEA-S (18%) - Improvement in semen quality: concentration, motility, and volume - A review of 4 studies confirms significant benefits in men with oligospermia **In women:** Preliminary studies indicate possible improvements in libido, arousal, and sexual satisfaction. The aphrodisiac effect is linked to the reduction of stress and fatigue, which often hinder sexual vitality. ### Weight Management and Metabolism Although ashwagandha is not a direct weight loss agent (contrary to what many believe!), it can indirectly influence body weight through various mechanisms related to stress control and metabolic balance. It is important to understand how these processes work. Ashwagandha does not cause weight loss, but it can act on mechanisms that indirectly influence weight: - **Reduction of cortisol**: Less accumulation of visceral fat and stress-induced eating - **Improvement of metabolism**: Possible positive effect on thyroid function - **Glycemic control**: Evidence of improved insulin sensitivity - **Better sleep**: Good sleep is essential for weight control It can thus facilitate weight loss when included in a context of a balanced diet and physical activity, removing the obstacles of chronic stress. ### Skin and Hair Health Thanks to its antioxidant and anti-inflammatory properties, ashwagandha can contribute to skin health by **counteracting skin aging processes.** Free radicals produced by stress, pollution, and UV rays degrade collagen and elastin, causing wrinkles and loss of tone. Ashwagandha's antioxidants neutralize these radicals, protecting skin integrity. By reducing systemic stress, it can also decrease skin breakouts typical of tense periods and promote cell regeneration. For **hair**, ashwagandha can be mainly useful by reducing stress, a known factor in hair loss. By lowering cortisol and possibly DHT levels (the hormone involved in male pattern baldness), it can help slow stress-induced hair loss and **improve overall hair quality.** Some studies suggest that after a few months of use, hair may appear thicker and stronger. **Sip by sip, you can transform your daily gesture into a natural relaxation ritual. On Terzaluna, you can find [Ashwagandha or Withania somnifera powder](https://www.terzaluna.com/withania-somnifera-o-ashwagandha-polvere), perfect for your homemade preparations.** ### How to Take Ashwagandha: Available Forms and Dosage Ashwagandha is available in various forms, each with specific advantages. Research suggests effective dosages from **300 to 600 mg per day** for **standardized extracts** (5% withanolides), while for **whole root powder**, traditionally **1-5 grams per day** is used. **Important advice**: Always start with **low doses** and gradually increase, following the manufacturer's instructions. In case of specific health conditions or medications, **consult a doctor** before use. ### In Capsules or Tablets **Capsules** are the most practical option for most people. They offer a precise and standardized dosage - each capsule contains a well-defined amount of extract, allowing you to know exactly how much you are taking and easily adjust the dose. They are easy to carry and take anywhere with a sip of water, increasing consistency in daily use. Additionally, they are completely **tasteless and odorless**, ideal for those with a sensitive palate or who cannot tolerate bitter herbal flavors. Many formulations contain high-quality extracts, sometimes enriched with black pepper to improve absorption.### In powder form (dried root) For enthusiasts of natural remedies in their pure form, [ashwagandha powder](https://www.terzaluna.com/withania-somnifera-o-ashwagandha-polvere) offers naturalness and versatility. The dried and ground root retains all its components in their original ratio, without further processing. With the powder, you can adjust the quantity to the gram, personalizing the dose according to your needs and experimenting to find the optimal dosage. Moreover, it lends itself to **endless culinary possibilities**: morning smoothies, evening teas, yogurt, porridge, spicy soups. Its gastronomic versatility allows it to be integrated into daily nutrition without having to remember the "pill." The main challenge is the **intense bitter-earthy taste**, which can be masked with strong-flavored ingredients like honey, cocoa, cinnamon, or fruit. The powder also tends to settle in liquids, requiring a good stir before drinking. ### Liquid extract or tincture (drops) The **liquid extract** offers rapid absorption and maximum dosage flexibility - you can adjust the amount drop by drop according to your needs, even dividing it into micro-doses throughout the day. The drops easily integrate into teas, juices, or a small amount of water without complications. They are the ideal solution for those who have difficulty swallowing capsules. Traditional tinctures contain alcohol (45-60°), which **imparts a strong flavor** when taken pure. There are alcohol-free versions with vegetable glycerin for those who prefer to avoid alcohol. Storage requires care (away from light), but the shelf life is excellent thanks to the presence of alcohol. ### Teas, infusions, and recipes with ashwagandha One of the most enjoyable aspects of incorporating ashwagandha is finding tasty ways to consume it. Transforming the powder into delicious drinks or ingredients for daily recipes can make the journey more rewarding and engage the senses. Here are some practical ideas for integrating ashwagandha: - **Relaxing Moon Milk**: Warm milk + ashwagandha + cinnamon + nutmeg + honey - **Energizing Smoothie**: Banana + berries + ashwagandha + almond butter + plant-based milk - **Anti-stress Tea**: Ashwagandha + chamomile + licorice + cinnamon infusion - **[Golden Milk](https://www.terzaluna.com/blog/golden-milk-latte-d-oro) with Ashwagandha**: Milk + turmeric + ashwagandha + black pepper + honey **The aroma of spices alone can evoke calm and vitality. If you wish to bring an authentic ingredient into your kitchen, you can order [Ashwagandha or Withania somnifera powder](https://www.terzaluna.com/withania-somnifera-o-ashwagandha-polvere) from Terzaluna with a simple click.** ### Ashwagandha: contraindications and side effects Although ashwagandha is generally well-tolerated, it is important to be aware of its limits and possible side effects for informed and responsible use. ### Possible side effects and adverse reactions Ashwagandha is generally well-tolerated by most people, however, it is important to be aware of the possible side effects that may occur. Most side effects are mild and transient. **Gastrointestinal disturbances** (more common): - Nausea, stomach ache - Feeling of digestive heaviness - Diarrhea or loose stools **Other possible effects**: - Drowsiness or mild sedation - Rarely: headaches, skin rashes - Variations in thyroid hormones (may increase T3 and T4) - Isolated cases of liver problems (very rare, not confirmed) **Recommendation**: Always listen to your body and consult a doctor before taking it. If you notice unusual effects that coincide with starting ashwagandha, try reducing the dose or temporarily stopping. ### When to avoid it: precautions and interactions There are specific situations where ashwagandha is not recommended or requires particular caution. It is important to be aware of these conditions for safe and responsible use. **Completely avoid**:- Pregnancy and breastfeeding (possible stimulating effects on the uterus) - Children under 5 years **Use with caution and medical supervision**: - Thyroid dysfunctions (may increase thyroid hormones) - Diabetes treatments (possible hypoglycemic effect) - Antihypertensive medications (may slightly lower blood pressure) - Sedatives and psychotropic drugs (possible additive effect) - Immunosuppressive drugs - Autoimmune diseases - Serious liver diseases **Main interactions**: Ashwagandha can enhance sedative, hypoglycemic, and antihypertensive drugs. Consult a doctor before starting ashwagandha intake.  ## Ashwagandha Powder by Terzaluna After exploring the world of ashwagandha, you might be interested in trying it. Terzaluna offers **high-quality ashwagandha powder**, ready to be used according to your preferences. Our product is carefully selected and quickly shipped to ensure freshness and quality. You can use the powder to prepare the various recipes described in the article or according to your personal preferences. On our online store, you will find all the information about the product, technical specifications, and shipping details. The Terzaluna team is available to answer any questions about our products. Visit the Terzaluna e-shop to [discover our ashwagandha powder](https://www.terzaluna.com/withania-somnifera-o-ashwagandha-polvere) and add this product to your order. **From ancient Ayurvedic tradition to the present day, this root continues to amaze. Discover [Ashwagandha or Withania somnifera powder](https://www.terzaluna.com/withania-somnifera-o-ashwagandha-polvere) on Terzaluna and let it become part of your recipes and rituals.** [product-showcase-id=537] ## Frequently Asked Questions about Ashwagandha (FAQ) - **What are the benefits of ashwagandha?** Ashwagandha can help reduce stress and anxiety, improve sleep quality, support memory and concentration, increase energy and physical endurance. It can also support the immune system, have anti-inflammatory properties, and support sexual vitality. It is important to remember that these are contributions to general well-being, not specific cures. - **What are the negative effects of ashwagandha?** Side effects are generally mild: gastrointestinal disturbances (nausea, stomach ache), drowsiness, rarely headaches or skin rashes. In very rare cases, changes in thyroid hormones or liver problems have been reported. Most effects resolve by reducing the dose or discontinuing use. - **When is it recommended to take ashwagandha?** It is recommended during periods of physical and mental stress, fatigue, or to support overall balance. It can be taken in the morning for energy and daytime calmness, or in the evening to improve relaxation and sleep. Avoid during pregnancy, breastfeeding, and with caution in the presence of specific medical conditions. - **What are the sexual effects of ashwagandha?** In men, studies show possible slight increases in testosterone and improvements in semen parameters. In women, it may contribute to overall sexual well-being. By reducing stress and fatigue, it can enhance desire and sexual vitality in both sexes, fitting into a holistic approach to intimate well-being. ## Related Articles: - [Curry: What it is, Properties, Benefits, and How to Use it in Cooking](https://www.terzaluna.com/blog/curry-spezie) - [Psyllium: What it is, Seed Properties, and How to Take it](https://www.terzaluna.com/blog/psillio) - [Fenugreek: Properties, Benefits, Uses in Herbal Medicine and Cooking](https://www.terzaluna.com/blog/fieno-greco-pianta)