Ashwagandha: Discover the benefits of a traditional herb with "horsepower"

19. 12. 2024

• What is ashwagandha?
• What is she good for? The name of the herb already suggests...
• What does it look like and where does it grow?
• What can ashwagandha do? Or the benefits it offers
• Side effects
• What is the root extract of the plant?
• Conclusion
• The most common questions asked by users in relation to ashwagandha
• How is ashwagandha taken? Tea, gummies, tablets, powder and extract
• What is the dosage?
• When to take ashwagandha?
• How long will it take to take effect?

What is ashwagandha?

Ashwagandha is a traditional adaptogenic herb that originated in India. For centuries, its root or leaves have been used in Ayurvedic medicine to promote health and vitality.

Adaptogenic herbs or mushrooms help the body to cope better with physical and emotional stress. Adaptogens promote balance in the body by increasing its resistance to stress factors.

Ashwagandha is rich in active substances such as alkaloids, withanolides, flavonoids, amino acids, saponins and steroidal lactones, the most important of which are withanolides. It is thanks to these that the plant has its adaptogenic effects. Most withanolides are found in the root, but smaller amounts are also found in the leaves.

The combination of these active ingredients makes ashwagandha a comprehensive helper for managing stress, improving sleep, supporting immunity and overall strengthening of the body.

What is she good for? The name of the herb already suggests...

Even in ancient India, ashwagandha was considered a plant that gives strength and energy, and this is reflected in its Sanskrit name. The name ashwagandha consists of the words "ashva" - horse, and "gandha" - strength or fragrance. Translated as 'the power or fragrance of the horse'. This refers to physical endurance, energy and also to the characteristic smell, which is supposed to resemble the smell of a horse.

 

And what else is ashwagandha good for? The clue appears in its Latin name, Withania somnifera. The first part, Withania, names the botanical genus of this plant, and the word somnifera comes from the Latin words "somnus" (sleep) and "ferre" (to bring).

In Latin, literally: "bringing sleep", and this brings us to one of the main properties of ashwagandha, which is its ability to promote restful sleep and induce relaxing feelings.

Ashwagandha has also earned the nickname Indian ginseng.

What does it look like and where does it grow?

Ashwagandha is a perennial, low shrub with dense and branching growth. It can grow to a height of around 30-150 cm. The leaves are oval and finely hairy with a smooth margin. The flowers are light greenish-yellow, bell-shaped and small.

After the flowering season, the leaves turn into small round fruits, characterized by a red-orange colour and green or slightly brownish calyxes around them - the berries stand out for their distinctive colour and contain small seeds.

Ashwagandha grows mainly in dry and warm areas. It occurs naturally in India, Pakistan and Sri Lanka, but is also cultivated in parts of Africa and the Middle East. It mostly thrives in sandy and stony soils and copes well with both dry and warm climates. Due to increasing demand, it is now also grown in other subtropical and tropical regions.

 

What can ashwagandha do? Or the benefits it offers

Ashwagandha is a versatile and natural supplement that can support overall mental health, help with stress management, improve sleep, increase energy or help support immunity.

The following table lists 6 benefits, including a more detailed description of what this herb can do, as well as links to specific research that confirms these effects.

6 benefits of ashwagandha	Description of what it can do	Link to the study
Reduction of stress and anxiety	Helps regulate cortisol levels, which can relieve symptoms of stress	Ashwagandha: Is it helpful for stress, anxiety, or sleep?
Improving sleep	Induces a feeling of relaxation and improves the quality of sleep	Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
Increase testosterone levels and support male fertility	In men, it can increase testosterone levels and also increase sperm count, motility and overall sperm quality	An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract   Withania somnifera Improves Semen Quality in Stress-Related Male Fertility
Cognitive support	Contributes to improved memory and concentration skills	Ashwagandha (Withania somnifera) - Current Research on the Health-Promoting Activities: A Narrative Review
Anti-inflammatory effects and immunity support	May reduce inflammation and support the immune system	Ashwagandha's Multifaceted Effects on Human Health: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes - A Review
Increase energy and performance	May improve physical endurance and promote muscle growth	Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic Review

Side effects

In general, ashwagandha is considered a safe herbal supplement, but in some people, especially at higher doses, it can cause side effects that include stomach upset, diarrhea nausea or fatigue.

People with sensitivity to hormonal changes (such as thyroid problems) or pregnant and breastfeeding women should always consult a doctor when taking any herbs.

What is the root extract of the plant?

Plant root extract is a concentrated extract obtained from the root part of the plant. The root of ashwagandha contains high concentrations of active compounds, especially withanolides. The extract is more potent and concentrated than the dried root in its original form, and therefore this form is usually preferred as it offers stronger health benefits.

Here at Smartshop you can get premium 5% ashwagandha root extract from Canntropa, which is available in several pack sizes, namely 5, 10, 25 and 100 g. The 5% extract means that the extract contains 5% withanolides, which are responsible for the adaptogenic and other benefits of ashwagandha.

 

Conclusion

Thanks to its adaptogenic properties, Ashwagandha has gained a firm place in traditional Ayurvedic medicine as well as in the modern world. It offers a wide range of benefits and is most commonly used by users because it can improve their sleep, boost energy or generally support their immunity and cognitive function.

Read on our blog also about other fascinating herbal supplements:

• What is Kava Kava? Discover the exotic treasure of the Pacific!
• The Blue Lotus: the magical plant of the ancient Egyptians that still captivates today

The most common questions asked by users in relation to ashwagandha

Also check out the FAQ, i.e. what users most often search for in connection with this herb.

How is ashwagandha taken? Tea, gummies, tablets, powder and extract

Ashwagandha can be purchased in various forms:

• Gummies: a sweeter option and suitable for those who do not like the herbal taste.
• Ashwagandha tea: it can also be prepared from the root or powder and is ideal for evening use.
• Tablets and capsules: Offers easy and accurate dosing. Ideal for those who prefer to take quickly and without preparation.
• Powder: The powder form is suitable for mixing into smoothies, water or juice.
• Extract: It is much stronger than the powder and is often taken in smaller amounts to achieve similar effects.

What is the dosage?

At present, there is generally no specific daily dose of ashwagandha, but it is possible to base it on available studies. In general, dosages can range from 250-600 mg per day for approximately 3 months.

It is reported that the higher the dose, the better (stronger) the effects. However, it should be added that at high doses there is a risk of side effects.

The golden rule applies: It's best to start with a lower dose and see how the body responds, gradually increasing the dosage as needed and tolerated.

When to take ashwagandha?

It is important to time the use of ashwagandha correctly, as its effects depend on what you specifically want to support:

• To improve sleep and relaxation: ideal to take in the evening, approximately 1-2 hours before bedtime.
• For increased energy and performance: to boost physical stamina or mental activity during the day, it is recommended to take it in the morning. Some people also take it before exercise to support endurance and muscle strength - in this case, a dose about 30-60 minutes before activity is possible.
• To promote balance and reduce stress during the day: it can be taken at any time of the day, such as in the morning or around midday, which can help maintain a calm mind and stable energy throughout the day.

How long will it take to take effect?

The time it takes for ashwagandha to take effect will vary according to the individual user's sensitivity, method and frequency of use. Some users report improvement in just a few days, whereas for others it may take several weeks to experience a positive change.

 

Author: Patricie Mikolášová

 

 

Photo: AI

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