Ashwagandha is considered one of the most important medicinal plants in Ayurvedic medicine and has been used for thousands of years to strengthen both body and mind. It has proven to be highly effective and safe over the centuries. A comprehensive review (Tandon et al., 2021) that analyzed more than 80 clinical studies found no evidence of serious side effects — on the contrary, Ashwagandha was consistently well tolerated. It belongs to the group of so-called Rasayana remedies, which are known in Ayurveda for their rejuvenating and restorative properties. Ashwagandha has now also gained widespread popularity in Western countries beyond the traditional Ayurveda scene and has been heavily promoted on social media in recent months.
But what’s behind the hype, and how can you use this plant effectively for yourself? That’s exactly what we’ll explore in this blog article.
Ashwagandha – One of the Most Significant Medicinal Plants in Ayurveda
Ashwagandha, often referred to as “Indian ginseng” or “winter cherry” (botanical name: Withania somnifera), belongs to the nightshade family. Its roots and leaves contain valuable withanolides—bioactive plant compounds known for their anti-inflammatory and antioxidant properties. Ashwagandha is also rich in vitamins C, A, and E. Among the minerals it provides are iron, calcium, magnesium, and zinc.
Ashwagandha is one of the most widely used plants in Ayurvedic tradition and has been employed to promote health not only in India but across much of Asia for thousands of years. For this purpose, only the root of the perennial plant is used, which can be harvested after just 8 to 9 months of growth.
Effects of Ashwagandha
In Ayurvedic medicine, the root is primarily used as a tonic to enhance vitality and improve the body’s resilience to stress. The plant’s performance-enhancing, tissue-nourishing, and nerve-calming effects were already renowned in ancient times.
Ashwagandha helps to reduce Vata and Kapha, but excessive use may increase Pitta and even lead to the accumulation of Ama (metabolic waste). For this reason, it should only be used by individuals under heavy physical or mental strain after reducing Ama—for example, following an Ama detox at home or a professional Panchakarma treatment.
The medicinal plant has proven effective in the following areas:
Stress Management and Mental Clarity
- As a natural adaptogen, Ashwagandha helps the body adapt to physical and emotional stress.
- It reduces cortisol levels and has a calming effect on the nervous system.
- It promotes healthy sleep quality, which is why it is considered a Medhya Rasayana (a tonic for the mind and nerves) in Ayurveda and is often used after cleansing treatments to restore strength.
Strengthening the Nervous System
- Ashwagandha is used to alleviate mental exhaustion, anxiety disorders, and depression.
- It supports the release of GABA, a neurotransmitter that promotes relaxation.
- In Ayurveda, it is especially recommended for individuals with a dominant Vata dosha, who are often affected by inner restlessness and insomnia.
Promoting Hormonal Balance
- Ashwagandha supports thyroid function and can be particularly beneficial in cases of hypothyroidism.
- It enhances testosterone production and may help improve male fertility.
- In women, it has traditionally been used to regulate the menstrual cycle and to ease menopausal symptoms.
Immune System Support and Anti-Inflammatory Effects
- Ashwagandha contains powerful antioxidants that help protect cells from damage.
- It has anti-inflammatory properties, making it valuable in the treatment of autoimmune conditions and chronic inflammation.
- In Ayurvedic therapy, it is used to strengthen the immune system.
Enhancing Strength and Endurance
- In Ayurveda, Ashwagandha is often used to support muscle growth, boost energy, and enhance physical performance.
- It aids in recovery after physical exertion and helps prevent muscle weakness.
- In sports medicine, Ashwagandha is increasingly recognized as a natural performance enhancer.
Ashwagandha Intake
When should Ashwagandha be avoided?
Ashwagandha is known as a plant-based adaptogen and is valued by many for its stress-reducing and balancing properties. However, there are certain situations in which taking it is not recommended without prior consultation.
Individuals with autoimmune conditions such as multiple sclerosis, lupus, or rheumatoid arthritis should only take Ashwagandha supplements under medical supervision, as the plant can stimulate the immune system and may potentially influence disease activity. In cases of thyroid disorders, it’s important to note that Ashwagandha affects the production of thyroid hormones and should therefore be avoided in cases of hyperthyroidism.
People with low blood pressure or those taking antihypertensive medication should also exercise caution, as Ashwagandha may further lower blood pressure. Likewise, those who regularly take sleep aids or sedatives should be mindful, as its calming effects could be intensified.
In summary, this Ayurvedic herb can be a valuable and well-tolerated support for many, but it is not equally suitable for everyone. Ayurveda emphasizes personalized treatment tailored to the individual’s specific needs and constitution.
Ashwagandha Dosage
When Ashwagandha powders and capsules are promoted on social media, they should not be purchased blindly. Anyone considering the use of Ashwagandha should place special emphasis on quality and purity. Recommended are products from certified Ayurvedic manufacturers that have been tested for heavy metals, pesticides, and other contaminants, contain a clearly stated amount of withanolides, and are processed according to traditional Ayurvedic methods.
Quality:
To truly benefit from its effects, the quality of the product must be high, and the formulation must be pure. Especially with products sourced from abroad, this cannot always be guaranteed. We therefore recommend only a few companies that adhere to strict quality controls and can provide proof of them. These include products from Maharishi Ayurveda, Holisan, and Amla.
Composition:
In Ayurveda, the concept of synergy plays a key role. Instead of relying solely on single substances, complex formulations are often used—combining different plants in carefully balanced proportions to significantly enhance the overall effect.
Proper Dosage:
To achieve the desired benefits, proper dosing is essential. If using pure powder, up to 3 grams can be taken three times daily, ideally with milk, ghee, or warm water. For complex formulations, the appropriate dosage depends on the specific use and the chosen preparation.
Golden Milk with Ashwagandha – Recipe
Ingredients:
- 250 ml milk (dairy or plant-based alternatives such as almond, oat, or coconut milk)
- 1 tsp turmeric powder
- ½ tsp cinnamon
- 3 g Ashwagandha powder
- A pinch of black pepper (enhances absorption of curcumin from turmeric)
- ¼ tsp ginger powder or a small piece of fresh grated ginger
- 1 tsp coconut oil or ghee (optional, for better nutrient absorption)
- 1 tsp honey or maple syrup (to taste)
Preparation:
- Gently heat the milk in a small saucepan—do not bring to a boil.
- Stir in turmeric, cinnamon, Ashwagandha, black pepper, and ginger.
- Let the mixture simmer over low heat for about 5 minutes, stirring occasionally.
- Add coconut oil or ghee if desired, and mix well.
- Pour the golden milk into a cup and allow it to cool slightly.
- Stir in honey or maple syrup only at the end to preserve their beneficial properties.
Reminder: Never heat honey above 40°C (104°F), as high temperatures can destroy its enzymes and, according to Ayurveda, may produce toxic by-products.
Tip:
Golden milk is especially beneficial as an evening drink, as Ashwagandha has a calming effect and may support restful sleep.
FAQs
What are the effects of Ashwagandha?
Ashwagandha, one of the most important medicinal plants in Ayurvedic medicine, has traditionally been used to enhance vitality and improve resilience to stress. It calms the nervous system, lowers cortisol levels, and promotes healthy sleep quality.
What do doctors say about Ashwagandha?
Physicians appreciate Ashwagandha for its adaptogenic properties, which help the body adapt to physical and emotional stress, as well as for its calming effects on the nervous system.
When should Ashwagandha be avoided?
Ashwagandha should be used with caution—or only under medical supervision—in cases of elevated Pitta, metabolic waste accumulation (Ama), autoimmune diseases, hyperthyroidism, low blood pressure, or the use of sedatives. Personalized dosage and use, aligned with Ayurvedic principles, is recommended.
How does Ashwagandha affect emotions?
Ashwagandha has a calming influence on the nervous system, helps reduce cortisol levels, and supports healthy sleep. These effects contribute to improved stress management and enhanced mental clarity.
Texts © Maharishi Ayurveda Private Clinic Bad Ems. Image material licensed.
