In the crowded world of wellness, one ancient herb has been quietly making its way into teas, capsules, and powders: ashwagandha. Long used in traditional Ayurvedic medicine, this earthy root is now drawing interest from scientists, healthcare professionals, and everyday individuals seeking natural ways to support their well-being.
Praised for its ability to ease stress, support sleep, and restore balance, ashwagandha offers a blend of tradition and science that feels especially timely in today’s fast-paced world. But what exactly is it, and why has it become one of the most talked-about natural remedies of our time?
A Root with History
Ashwagandha (Withania somnifera), sometimes called “winter cherry,” has been a cornerstone of Ayurvedic medicine for over 3,000 years. In Sanskrit, its name translates to “smell of the horse,” a reference both to its earthy aroma and the belief that it could impart the strength and vitality of a stallion.
Historically, healers used ashwagandha to support conditions ranging from anxiety and insomnia to arthritis and digestive issues. Its reputation as a restorative tonic earned it a role as an “adaptogen” – a substance believed to help the body adapt to stress and restore equilibrium. This traditional use laid the groundwork for modern scientific interest in how the plant functions at a biological level.
What Makes it Work
Modern science suggests that ashwagandha’s effects are due to two groups of natural compounds:
- Withanolides, a type of steroidal lactone, are primarily responsible for their anti-inflammatory, antioxidant, and stress-regulating properties. They can dampen inflammatory pathways, protect cells from oxidative stress, and regulate cortisol, the body’s primary stress hormone.
- Alkaloids, a class of nitrogen-containing compounds, are thought to support relaxation, ease anxiety, and promote better sleep.
Together, these compounds may explain why ashwagandha continues to generate interest from both researchers and consumers. The science is still developing, but early research is beginning to confirm what traditional healers have observed for centuries. This root influences both the mind and body.
Evidence of Health Benefits
A growing number of clinical trials suggest that ashwagandha may provide tangible health benefits.
- Stress and anxiety: Several randomized controlled trials have demonstrated that ashwagandha supplementation can lower cortisol levels and improve scores on anxiety and stress scales.
- Sleep quality: Research indicates that it can shorten the time it takes to fall asleep and improve overall sleep quality, particularly in individuals with insomnia or high stress levels.
- Cognitive and mood support: Some studies suggest benefits for memory, focus, and mood, possibly by influencing neurotransmitters such as GABA and acetylcholine.
- Anti-inflammatory and antioxidant effects: Laboratory and clinical studies show reductions in inflammatory markers and enhanced antioxidant activity, which may contribute to broader wellness benefits.
- Immune support: Evidence suggests that immune cells may be modulated, helping to maintain a balanced and resilient immune system.
While the findings are promising, it is essential to note that many studies are relatively small and of short duration. More large-scale, long-term research is needed. With that in mind, consumers who want to try ashwagandha should pay close attention to the type and quality of the supplement they choose.
Choosing the Right Supplement
One of the most important considerations when using ashwagandha is selecting the right extract. Not all supplements are the same, and the specific form you choose matters.
- KSM-66®: This is the most researched and trusted extract. It is made from the root only, standardized to 5 percent withanolides, and has a strong safety profile. Nearly all clinical trials supporting doses of 300 to 600 milligrams per day are based on KSM-66. For most people, this is the safest and most reliable option when looking for consistent and evidence-based benefits.
- Sensoril®: This extract contains both the root and the leaf, standardized to 10 percent withanolide glycosides. Although it is more concentrated, it has not been studied as extensively as KSM-66. Because it includes leaf extract material and has less safety data, it is not considered as safe an option. Research suggests it may reduce stress at lower doses around 125 milligrams per day, but the long-term effects remain less clear.
Timing can also influence results:
- Morning use may be beneficial for individuals seeking to manage daytime stress, enhance energy balance, and regulate cortisol levels that can impact mood and focus.
- Evening use may be more beneficial for individuals struggling with restlessness or poor sleep, as ashwagandha can support relaxation and enhance sleep quality.
When choosing a supplement, the label matters. Look for standardized extracts by name, confirm the percentage of withanolides, and ensure the dosage matches what has been tested in studies. Generic powders lacking standardization can vary significantly in potency and effectiveness. Even with the right extract, safety and context of use remain important considerations.
Safety Considerations
Ashwagandha is generally well-tolerated, with mild side effects such as nausea, drowsiness, or gastrointestinal upset reported in some users. However, rare cases of liver toxicity and increases in thyroid hormone have been documented.
It is not recommended during pregnancy, as animal studies suggest possible risks of uterine contractions. Safety during breastfeeding remains unclear.
Long-term safety beyond 12 weeks of use has not been firmly established, so periodic breaks or medical supervision are advisable. For those who tolerate it well, ashwagandha can be thoughtfully added as part of a broader approach to health.
Where Ashwagandha Fits in Wellness
The renewed interest in ashwagandha reflects a broader cultural shift toward natural and holistic health approaches. In a world where stress, poor sleep, and burnout are increasingly common, the idea of a plant-based ally is understandably appealing.
Ashwagandha should not be seen as a miracle cure, but rather as one piece of a larger wellness toolkit. When combined with healthy sleep routines, balanced nutrition, regular exercise, and stress-management practices, it may help create a stronger foundation for resilience and overall well-being. Ultimately, its value comes from the way it supports, rather than replaces, the core habits that sustain well-being.
Key Takeaway
Ashwagandha is more than a passing wellness trend. With centuries of traditional use and a growing body of scientific research, it offers a unique bridge between ancient wisdom and modern health needs.
For those seeking natural support for stress, sleep, and mental clarity, ashwagandha is an option worth considering. As with all supplements, it is best to approach them with both curiosity and caution: choose carefully, use them responsibly, and pair them with the fundamentals of a balanced lifestyle.
Written by Bailey Harkins
Pharmacy student at Larkin University College of Pharmacy.
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