Ashwagandha: Uncover the Positive Effects of This Ancient Plant

Published: 18 February, 2025 | 7'

Although Ashwagandha has recently gained popularity due to the rise in health care and natural supplements, this herb has been used for thousands of years in traditional medicine for its usefulness in stressful situations or lack of rest. We will tell you everything that science says about it and how you can take it to reap its benefits.

What is Ashwagandha?

Due to the growing interest in personal care and health, natural ingredients that have been traditionally used are regaining popularity, as is the case with Ashwagandha, which is well-known and used in Indian medicine, also called Ayurveda. This is a herbal extract that possesses various benefits for the body, specifically on the nervous system, and is often referred to as an adaptogen, meaning it has the ability to support the body’s adaptation processes in stressful situations. It is believed that these adaptogenic plants have positive effects on the immune system, energy metabolism, and even the sleep cycle.

Also known as Indian ginseng, Ashwagandha continues to be a focus of study in order to investigate all of its properties and enhance its use today, primarily in the form of dietary supplements.

• Origin and traditional use in Ayurveda

This medicinal herb’s botanical name is Withania somnifera, and it is a perennial shrub native to India from which various compounds and active ingredients can be obtained from different parts of the plant, such as the root, leaves, or fruit. 

The name of its species, somnifera, of Latin origin, refers to the expression used to induce sleep, therefore it is understood that this plant was already being used at that time to assist in sleep onset. Besides being a sleep aid, it has also been traditionally used for its antioxidant property and positive anti-inflammatory effect.

Main properties of Ashwagandha

This adaptogenic plant has been popularly recognised for its positive effects on the nervous system, especially in stressful situations. 

Ashwagandha contains numerous bioactive compounds, such as alkaloids, flavonoids, glycosides, steroids, and steroidal lactones. This last group includes withanolides, compounds that are associated with the majority of the plant's benefits. 

Its action on the duration and quality of sleep has been studied, particularly in individuals with difficulties in falling asleep and frequent awakenings during the night. Thus, as confirmed by EFSA, the European Food Safety Authority, Ashwagandha contributes to optimal mental and cognitive activity, and helps in inducing sleep (EFSA on hold 3657,4194). 

Natural adaptogen: What does it mean and how does it work?

Research into botanical extracts is increasingly extensive, as is currently the case with Ashwagandha, since it has traditionally been attributed adaptogenic properties, meaning it is believed that the action of its bioactive compounds extends across various processes in the body. This term is used in phytotherapy and refers to the ability of certain plant extracts, such as Ashwagandha, to adapt to environmental stressors, mitigating their potential effects on the body at both physical and emotional levels.

Benefits of Ashwagandha

The list of benefits attributed to this plant is quite extensive due to its traditional use in Ayurveda, although its action in the body and the processes it may influence continues to be studied.

It is widely recognised for its positive effects in stressful situations and difficulties in sleep onset, although there are also other benefits associated with cognitive function, energy, inflammation, and blood pressure, and even muscular strength and endurance. Some of these are under study or still lack solid scientific evidence, hence these properties associated with Ashwagandha are continuously being evaluated.

• Effects on cortisol levels and stressful situations

In a stressful situation, numerous processes are activated in the body to cope, starting with the production of cortisol, a hormone released by our body that intervenes in the immune, respiratory, cardiovascular systems, and, primarily, in the nervous system, participating in the sleep cycle and mood state. 

Indeed, various studies confirm the positive effect of Ashwagandha in situations of stress and anxiety, precisely due to its influence on the brain and the production of neurotransmitters, which leads to the reduction of cortisol levels. These studies focus on the effects of high cortisol on the body and the extent to which the herbal extract may influence emotional changes, cognitive and memory issues, and night-time rest. Thus, several studies report a positive effect of this extract in stressful situations and anxiety.

The origin of the reputation of being an adaptogen and the breadth of benefits attributed to Ashwagandha may well be due to the significant range of effects that stress has on the body. 

• Mental and cognitive well-being

Stress leads to hormonal changes that can result in alterations in cognitive performance, with symptoms like lack of concentration or poor memory, as well as a low mood and feelings of frustration. Traditionally, Ashwagandha root extract has also been used for these symptoms related to cognitive function. 

This property has been studied with positive results regarding the control of cortisol hormone levels and consequently, in difficulties with concentration and attention, situations associated with elevated cortisol levels.

• Effect on sleep quality

The relationship of Ashwagandha with its action on the sleep cycle has also been widely studied, as it is one of the main uses attributed to this plant in Ayurveda. Thus, more and more studies support the positive effects of Ashwagandha on night-time rest and its quality, especially in individuals who have difficulty falling asleep and experience frequent night wakings due to stressful periods or emotional disturbances.

It is also believed that it could positively influence circadian rhythms, favouring a regulation of sleep patterns.

• Energy and physical performance

One of the symptoms associated with stress, especially when it becomes chronic, is fatigue, arising from high levels of cortisol that influence energy metabolism, as well as the sleep cycle. This combination of stimuli that the body receives in response to a stressful factor can lead to feelings of low energy, tiredness, and drowsiness.

For this reason, Ashwagandha could have positive effects on energy in individuals during stressful periods. The effect of this extract on sports performance has also been studied, though no significant results have been found; however, in some cases, its consumption has been seen to potentially enhance heart rate and therefore physical endurance. More evidence is needed in this area to draw concrete conclusions about its effect in the athletic domain.

When and how to take Ashwagandha 

Typically, the active components of Ashwagandha are extracted from its root and we can find it in the form of dietetary supplements. To maximise its benefits, it is most advisable to follow a healthy lifestyle and combine it with a balanced diet, alongside a regular exercise routine and adequate rest. These guidelines form the basis for maintaining the good condition of our nervous system and controlled stress levels.

• Foods and ingredients that pair well with Ashwagandha

There are certain situations of high demands at a personal or professional level, stressful periods, and even environmental changes that can impact our mood, sleep cycle and, in general, our nervous system, requiring a high demand for nutrients. Therefore, it is especially necessary to monitor our diet with foods and ingredients that are beneficial in this regard.

• One of these is tryptophan, an essential amino acid that participates in the production of serotonin, which regulates mood, and melatonin, which regulates the sleep cycle. It can be found in protein-rich foods such as poultry, eggs, dairy, or cereals.
• Magnesium has positive effects on cognitive function and helps to alleviate tiredness and fatigue. It is found in leafy green vegetables, fish, legumes, and nuts.
• Rhodiola is a herbal extract with similar action to ashwagandha, positively impacting mood and mental performance, especially during stressful periods.
• The same applies to bacopa, a plant also from traditional Indian medicine, known for its benefits on cognitive function and memory, as well as mood.

• Capsules and supplements with Ashwagandha: how to choose a quality product

These ingredients can also be found in the form of dietary supplements alongside Ashwagandha. Its active components, typically withanolides, are extracted from the root in the form of concentrated powder from the plant Withania somnifera. 

As for the recommended amount of Ashwagandha in dietary supplements, existing studies conclude that the positive action of this active compound has been demonstrated in daily doses starting from 120 mg of root extract. 

• Ashwagandha tea

Ashwagandha can also be found in other types of products such as infusions or teas, or in pure powder format without being mixed with other active ingredients. Typically, these infusions include one or more active components combined with Ashwagandha.

Is Ashwagandha safe? Possible adverse effects

According to the evidence from studies on its effects, Ashwagandha does not present significant adverse effects, although further research is needed. Before taking any dietary supplement, we recommend consulting a healthcare professional and always following the usage instructions specified by the manufacturer.

Can I take Ashwagandha?

The use of Withania somnifera is generally recommended for adults over the age of 18. It is advisable to consult your healthcare professional before taking any botanical extract, including Ashwagandha, especially if pregnant or breastfeeding, as well as if you are taking any kind of medication.

If you want to know more about your nervous system…

• Why do we feel sad?
• Stress: what it is and how to cope with it
• Insomnia and other sleep disorders. Do you have trouble sleeping?

Content reviewed by the specialists of the Scientific Information area of MARNYS. This article is informative and does not replace consultation with a specialist.