Ashwagandha: Properties, Benefits and Uses

Melanie Ramos 7 min. of reading Plants Leave a comment

Ashwagandha (Withania somnifera), also known as Indian ginseng, is one of the most renowned plants in Ayurvedic tradition and is currently one of the most widely used botanical ingredients in food supplements.

It is commonly classified among the so-called adaptogens, a term used to describe certain naturally occurring substances studied for their relationship with the body’s ability to adapt to stressful situations.

Among the main bioactive compounds in Ashwagandha are withanolides, a group of steroidal lactones found in different parts of the plant that are particularly relevant when characterising and standardising its extracts.

Benefits of Ashwagandha: What Does the Science Say?

Withania somnifera has been the subject of numerous studies in recent years. Some of the areas of research that have received the most attention include stress, sleep and physical performance:

1. Stress and Mental Well-Being

One of the most extensively studied applications of Ashwagandha is its relationship with the stress response.

Several clinical trials and systematic reviews have assessed its effects on parameters related to perceived stress and cortisol. The available results are promising, and some meta-analyses have observed improvements compared with placebo, although there are significant differences between the extracts, doses and populations studied.

Different mechanisms have been proposed to explain these effects, including its potential interaction with the neuroendocrine response associated with the hypothalamic-pituitary-adrenal (HPA) axis.

2. Sleep and Sleep Quality

The name somnifera itself refers to the traditional use of this plant in relation to sleep. Clinical research has particularly investigated its potential influence on sleep quality, sleep latency and sleep duration.

The results of systematic reviews suggest a potential beneficial effect on certain sleep parameters, although the magnitude of this effect may vary depending on individual characteristics, the extract used, the dose and the duration of supplementation.

Therefore, Ashwagandha should not be considered a substitute for good sleep habits, but rather a botanical ingredient whose relationship with sleep continues to be investigated.

3. Sports Performance and Muscular Strength

In the context of sports nutrition, Ashwagandha stands out as a comprehensive support. Clinical trials confirm that supplementation combined with strength training promotes increases in muscle mass, improvements in maximal strength and better cardiorespiratory adaptation (VO2 max), while helping to mitigate exercise-induced muscle damage.

How to Take Ashwagandha

There is no universal dose of Ashwagandha applicable to all products, as it depends particularly on the part of the plant used, the type of extract, its extraction ratio and its withanolide concentration.

The recommended daily dose of Ashwagandha may vary individually; in general, the recommendation is 4–12 grams of dried root or 400–1200 mg of plant extract.

For this reason, the main reference should always be the recommended daily amount indicated for the specific food supplement.

When is the best time to take it? There is no time of day that has been shown to be universally superior. The timing can be adapted to the directions provided for the product and individual preferences. When used in relation to sleep, it may be practical to take it in the afternoon or evening.
Does Ashwagandha need to be cycled? There is insufficient evidence to establish that specific supplementation cycles are necessary. Most available clinical trials have studied relatively short periods, so evidence regarding its safety over prolonged periods is more limited.

The Importance of Choosing a Well-Characterised Extract

To assess the true effectiveness of this adaptogen, with our Ashwagandha Extract (10:1) 500mg by EssentialSeries, we pay attention to every detail:

Extraction ratio (10:1): Each 500 mg capsule is equivalent to 5,000 mg of fresh Withania somnifera root, providing a high concentration of active compounds.
Standardised to 5% Withanolides (HPLC): Using liquid chromatography, we ensure that each serving contains the precise, verified concentration of the plant’s most important active compounds.

When comparing Ashwagandha supplements, it is therefore advisable to consider not only the amount of extract, but also its origin, extraction ratio, the part of the plant used and its standardised withanolide content.

Possible Side Effects and Contraindications

Although Withania somnifera has a very high safety profile in healthy adults, there are certain situations in which its use should be avoided or supervised by a healthcare professional:

Pregnancy and breastfeeding: Its use is generally discouraged due to the lack of safety evidence and its potential effects on uterine tone at high doses.
Thyroid disorders: Ashwagandha may stimulate thyroid hormone activity. People with hyperthyroidism or those receiving thyroid hormone replacement therapy (e.g. levothyroxine) should consult their doctor before taking it.
Autoimmune conditions: Due to its immunomodulatory properties, caution is advised in people with lupus, rheumatoid arthritis or multiple sclerosis.
Sedative medication: It may enhance the effects of anxiolytics, hypnotics or other central nervous system medications.

Frequently Asked Questions About Ashwagandha

How long does it take to notice the effects of Ashwagandha?
There is no exact timeframe that applies to everyone.
Studies that have found favourable results on parameters related to stress or sleep have generally used supplementation for several weeks, so Ashwagandha should not necessarily be considered an ingredient with immediate effects.
The response may depend on the extract used, the dose, duration of use and individual characteristics.
Does Ashwagandha make you gain weight?
Ashwagandha is not an ingredient intended to cause an increase in body weight or body fat.
Changes in weight and body composition depend primarily on energy balance, diet, physical activity and other individual factors.
Therefore, it is not appropriate to attribute a direct effect on increasing or reducing body fat to Ashwagandha alone.
Where can you buy a high-quality Ashwagandha supplement?
When choosing an Ashwagandha supplement, it is advisable to check factors such as the part of the plant used, the type and ratio of extraction, standardisation in withanolides and the quality controls carried out on the product.
You can explore HSN’s Ashwagandha category, where you will find different formats and extracts to choose the option that best suits your needs.