Contents:
Common Names | Parts Usually Used | Plant(s) & Culture | Where Found | Medicinal Properties | Biochemical Information
Legends, Myths and Stories | Uses | Formulas or Dosages | Nutrient Content | How Sold | Warning | Resource Links
Scientific Names
- Withania somnifera
Common Names
- Ashwagandha
- Indian ginseng
- Winter cherry
Parts Usually Used
The roots are most commonly used, but some preparations also include the leaves.
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Description of Plant(s) and Culture
Ashwagandha is an evergreen shrub that grows in India, the Middle East, and parts of Africa. It has small green flowers that develop into red fruit about the size of a raisin. The roots are the main part used medicinally.
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Where Found
Ashwagandha is native to the dry regions of India, northern Africa, and the Middle East, but is now cultivated in more mild climates including in the United States.
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Medicinal Properties
Ashwagandha has been used in Ayurvedic medicine for over 3,000 years. It is considered an adaptogen, meaning it helps the body cope with stress. Potential medicinal properties include:
- Reducing stress and anxiety
- Improving sleep quality
- Boosting testosterone and male fertility
- Enhancing memory and cognitive function
- Increasing muscle strength and athletic performance
- Lowering blood sugar levels
- Reducing inflammation
Many of these effects are attributed to ashwagandha’s ability to lower cortisol levels and modulate the stress response. The withanolides and other bioactive compounds in ashwagandha are believed to be responsible for its medicinal properties.
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Biochemical Information
Ashwagandha contains many bioactive compounds, most notably withanolides which are steroidal lactones. Withanolides, including withaferin A, are believed to contribute to ashwagandha’s anti-inflammatory, anti-tumor, anti-stress, antioxidant, immunomodulating, and rejuvenating properties.
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Legends, Myths and Stories
The name ashwagandha comes from the Sanskrit words “ashva,” meaning horse, and “gandha,” meaning smell, reflecting the herb’s strong horse-like odor. In Ayurveda, ashwagandha is considered a Rasayana herb, meaning it is believed to promote youth and longevity.
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Uses
Ashwagandha is most commonly used to help reduce stress and anxiety, often in combination with other herbs or therapies. It is also used to boost energy, enhance athletic performance, and improve sleep, cognition, and fertility. Some people use ashwagandha to help manage conditions like depression, diabetes, and high cholesterol as well.
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Formulas or Dosages
Ashwagandha root extract is typically standardized to contain 1.5% withanolides. A common dosage is 600-1,000 mg per day, divided into two doses. However, doses ranging from 250-1,250 mg per day have been used in studies. It may take several months of regular use to notice effects.
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Nutrient Content
While a complete nutrient analysis was not provided, ashwagandha contains many beneficial compounds including withanolides, alkaloids, choline, fatty acids, amino acids, and sugars.
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How Sold
Ashwagandha is available as capsules, powders, tinctures, and tea. The root powder or extract are the most common forms. Some products are standardized to contain a specific percentage of withanolides. Combination formulas with other adaptogenic herbs are also available.
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Warning
Ashwagandha is generally well tolerated but may cause mild side effects like stomach upset, diarrhea, and vomiting in some people. There are rare reports of liver injury associated with ashwagandha supplements. Ashwagandha may interact with certain medications, including benzodiazepines, barbiturates, and thyroid hormone drugs.
Ashwagandha may increase testosterone levels and should be avoided in people with hormone-sensitive prostate cancer. It should not be used by pregnant women as it may increase the risk of miscarriage. Safety during breastfeeding is unknown. People with autoimmune diseases should use caution as ashwagandha may stimulate the immune system. Talk to your doctor before using ashwagandha if you have any health conditions or take medications.
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Resource Links
Exploring Medicinal Herb Benefits With Green Roof Innovations
National Center for Complementary and Integrative Health – Ashwagandha
WebMD – Ashwagandha – Uses, Side Effects, and More
Medical News Today – What are the benefits of ashwagandha?
National Institutes of Health – Ashwagandha: Is it helpful for stress, anxiety, or sleep?
HealthLine – Health Benefits of Ashwagandha, Based on Research/p>
Memorial Sloan Kettering Cancer Center – Ashwagandha Purported Benefits, Side Effects & More
