Ashwagandha, also known as Ajagandha, Indian ginseng, Winter cherry, or its botanical name Withania somnifera, is a member of the Solanaceae (nightshade) family. This perennial plant is native to India, North Africa, and the Middle East. It can grow up to three feet tall and has small, star-shaped yellow-green flowers that become lantern-like pods. The pods protect the small orangish-red berries with yellow seeds inside. It has oval leaves, and the whole plant is covered in silver-grey felted hairs (1).

Ashwagandha is propagated in the spring from cuttings or seeds. The leaves are harvested in the spring, while the roots and fruits are in autumn. If you plan to forage for ashwagandha, always harvest ethically. Never collect anything from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. Due to the uncertainty of surrounding plants, be careful not to disturb them as they could be an endangered or threatened species. Always be kind to the earth and only harvest what you need.

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, ashwagandha’s key constituents are alkaloids, steroidal lactones (withanolides), and iron. Some of its herbal actions include:

• Adaptogenic: helps the body adapt to stress while supporting normal function.
• Mild sedative: promotes relaxation and reduces nervous excitement.
• Tonic: restores, maintains, or nourishes the body.

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Research-Backed Health Benefits of Ashwagandha

Anti-Inflammatory Properties

Although inflammation is a natural bodily response, chronic inflammation can lead to detrimental health effects. Chronic inflammation has been linked with many diseases, such as type 2 diabetes, asthma, and certain cancers (3). Thankfully, several studies show ashwagandha can help decrease inflammation.

In one animal study, ashwagandha protected inflammatory markers and insulin resistance in fructose-fed rats (4). C-reactive protein (CPR) is measured in the blood and increases with inflammation (5). Human studies using ashwagandha extract daily had a 36 percent decrease in C-reactive protein compared to only 6 percent in the placebo group (6).

May Reduce Stress

Evidence suggests that acute and chronic stress is associated with increased inflammatory activity and how someone focuses on negative thoughts or events (7). If this is not taken care of, long-term and chronic inflammation can lead to many health complications, such as cancers, rheumatoid arthritis, atherosclerosis, heart disease, periodontitis, and much more (8).

Ashwagandha has been used in ancient herbal medicine throughout India’s Ayurvedic, Siddha, and Unani-Tibb systems specifically for their ability to reduce stress. Researchers have regulated chemical signals in the nervous system of animals and found that ashwagandha blocks the stress pathway of rats (9). Researchers didn’t just stop at animal studies; they also studied humans. They found great success in reducing stress in humans by using ashwagandha during a 60-day study of 64 people with chronic stress, where 69 percent of participants reported a reduction in stress, anxiety, and insomnia(10).

May Reduce Anxiety

Suppose you read my blog, 5 Herbs to Reduce Stress & Anxiety. In that case, you know anxiety and stress usually go hand-in-hand, so it’s no wonder Ashwagandha has also successfully treated anxiety. Actually, in a 6-week study, researchers found that 88 percent of participants who took ashwagandha had a reduction in anxiety levels (11). Another study found that ashwagandha was a viable option for naturopathic care in anxiety after following 75 participants for eight weeks. Ashwagandha significantly benefited their mental health, concentration levels, fatigue, social functionality, vitality, and more (12).

May Help Adrenal Fatigue

Cortisol is your body’s primary stress hormone made by the adrenal glands and works with certain parts of the brain to control mood, motivation, and fear, also known as fight-or-flight. When cortisol levels become chronically elevated, your body will be on high alert, resulting in an alteration or complete shutting down of functions. Elevated cortisol levels can impair your digestive, reproductive, immune systems, and growth processes (13). In one study involving chronically stressed adults, participants supplemented ashwagandha and found it significantly reduced cortisol levels (14), which can help improve adrenal fatigue.

May Support Heart Health

Unfortunately, heart disease is the world’s number one cause of death (15). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, you can at least take steps to lower your overall risk. That’s where Ashwagandha may come into play.

Thanks to ashwagandha’s anti-inflammatory effects, it may lower cholesterol and triglyceride levels while improving overall heart health. One animal study found ashwagandha to lower cholesterol and triglyceride levels by 53 and 45 percent in rats (16), leading researchers to believe it may do the same for humans. Although these effects haven’t been studied in humans, animal studies are promising.

May Improve Brain Functionality

May Support Brain Health

Brain health refers to cognitive health, motor functions, emotional functions, and tactile functions. Brain functions may decrease across several areas as we age due to neurological conditions like Alzheimer’s, Parkinson’s, or even amyloid plaques (17). In one study, researchers studied rats with epilepsy and found that ashwagandha nearly completely reversed spatial memory impairment, likely caused by reduced oxidative stress (18). In another study, 50 adults were examined for eight weeks after taking ashwagandha root extract two times a day, and the results found a significant improvement in their general memory, task performance, and even attention (19). In a test-tube study, ashwagandha could reverse β-amyloid1-42 induced toxicity in human neuronal cells implicated in HIV-associated neurocognitive disorders (20).

May Boost Testosterone

Testosterone is vital to men’s health and regulates sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm (21). Testosterone levels affect several aspects of health, including body composition, sex drive, mood, and brain function (22). When testosterone levels decline with age, it can contribute to health conditions such as heart disease (23). Ashwagandha has shown promising possibilities for increasing fertility in men thanks to its ability to boost testosterone levels.

In one study, ashwagandha improved semen quality specifically by regulating reproductive hormone levels and oxidative stress in the seminal plasma of infertile men (24). In another study, men who took ashwagandha for stress experienced higher antioxidant levels and better sperm quality, and after 90 days of consistently using ashwagandha, 14 percent of their partners became pregnant (25).

May Support Thyroid Health

The thyroid produces hormones that regulate the body’s metabolic rate, growth, and development. When the thyroid works too fast or too slow, one may notice inconsistencies in heart, muscle, and digestive function, as well as brain development and bone maintenance (26). Ashwagandha has been shown to boost a slow-producing thyroid (hypothyroidism) and also help those with Hashimoto’s. During an 8-week ashwagandha treatment period, participants experienced normalized serum thyroid indices (27). Keep in mind those with hyperthyroidism should not take ashwagandha as it may exacerbate symptoms (I discuss this more with sources under Contraindications & Interactions).

Anticancer Properties

In 2021, there were 1,777,566 new cases of invasive cancer in the United States, with almost 10 million people who lost their battle with cancer worldwide (28,29). In other words, one out of every six deaths was cancer-related. That is a lot; however, a diagnosis or genetic predisposition doesn’t define your outcome. Genetics may load the gun, but environmental factors and lifestyle choices ultimately pull the trigger. Thankfully, ashwagandha may help.

Several studies have been conducted on living animals and in test tubes regarding the potential anticancer properties of ashwagandha. One study found ashwagandha to play a cancer-protective role in rodents with cancer that were chemically induced (30). Another study, a test-tube study, found that ashwagandha may cause cancer cells to become less resistant to apoptosis and disrupt the vimentin cytoskeleton, possibly inducing ROS generation, c-Fos expression, and c-FLIP(L) suppression (31).

Safety Information, Contraindications & Interactions

Mainstream sources state there isn’t enough reliable information to know if ashwagandha is safe to use when breastfeeding. They also proclaim it’s likely unsafe during pregnancy and that it may cause miscarriages (despite zero data on this). They also warn the long-term safety of ashwagandha is not known. Their overall recommendation is to consult your doctor before taking it, especially if you are pregnant or breastfeeding (32).

Notably, Richard Whelan, a trusted herbalist since 1989, has had no documented adverse reactions or effects with this herb. He considers ashwagandha exceptionally safe to use in high or frequent doses and confidently states that it can be taken by the young or old while pregnant or breastfeeding (33).
Ashwagandha is not recommended for those with hyperthyroidism. Ashwagandha may exacerbate symptoms by boosting T3 and T4 levels, potentially leading to thyrotoxicosis, a severe form of hyperthyroidism (34,35,36).

How to Use Ashwagandha & Product Recommendations

When I make homemade herbal remedies, I try to buy herbs locally. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I have yet to have the opportunity to make herbal remedies with ashwagandha. Nonetheless, to my understanding, the best preparation methods when working with ashwagandha include the following:

• Herbal capsules – learn how to make herbal capsules
• Herbal decoctions – learn how to make an herbal decoction
• Herbal syrups – learn how to make an herbal syrup

If making your home remedies isn’t quite your thing, I recommend a few premade herbal products, including:

• Gaia Herbs’ Adrenal Health Daily Support contains five adaptogens, including rhodiola, holy basil, ashwagandha, Schisandra, and oats, to support your stress response and meet you where you are.
• Gaia Herbs’ Adrenal Health Nightly Restore supports those feeling tired and run down. Nourish the adrenals overnight for sleep and stress support with ashwagandha, magnolia bark, cordyceps, and lemon balm.
• Gaia Herbs’ Everyday Adaptogen is a powder blend of maca, cordyceps, rhodiola, and ashwagandha. Supports the health of physically active individuals with adaptogenic support for healthy stress and energy levels.
• Gaia Herbs’ Golden Milk is an Ayurvedic cup of calm that helps support both body and mind. It is made with turmeric, ashwagandha, dates, cardamom, and vanilla. This powder provides a delicious way to supplement traditional herbs and botanicals.
• Gaia Herbs’ SleepThru is a harmonizing blend of nervine and adaptogenic herbs for a healthy night of rest when the list in your head keeps you awake at night. Promote restful sleep with ashwagandha, passionflower, and jujube date.
• Gaia Herbs’ Stress Response is popular with those feeling run down to maintain energy levels. These capsules contain rhodiola, holy basil, ashwagandha, Schisandra, and oats for adaptogenic support to help the body better cope with stress.
• Gaia Herbs’ Thyroid Support supports healthy metabolic balance and well-being with herbs like ashwagandha, brown seaweed, kelp, and Schisandra.
• Gaia Herbs’ Ashwagandha Root Capsules support restful sleep while helping maintain daytime energy. The antioxidant properties help support immune health so your body can cope with life’s challenges.
• MaryRuth’s Organic Ashwagandha Root Liquid Extract is an adaptogen that may help support healthy stress levels and the body’s natural homeostasis. Let yourself relax and feel great with this long-used herb!
• The Brother’s Apothecary Chocodelic Trip CBD Hot Chocolate Mix combines Dutch Cocoa with an adaptogenic blend of 10 synergistic mushrooms. It is delicious, healthy, low in sugar, and blended with organic, fair-trade Madagascar vanilla bean.
• The Brother’s Apothecary Forager’s Java CBD Mushroom Instant Coffee is not your average cup of coffee. Forager’s Java is a bold blend of Arabica coffee beans, cold brewed and then spray-dried into instant crystals, plus powerful functional mushrooms. Each cup provides a smooth & rich coffee flavor that’s complemented by invigorating fungi, including Chaga, Reishi, Cordyceps, and Lion’s Mane.
• The Brother’s Apothecary Lover’s Latte CBD Rose Milk is a superfood made with nutty coconut milk, rose petals, Ashwagandha, and a touch of cocoa and cinnamon. This latte mixes into a uniquely vibrant pink tonic and is the perfect couple’s companion. It’s caffeine-free, and the powerful herbal ingredients inspire a sense of focus, energy, and clarity.
• The Brother’s Apothecary Mental Clarity CBD Capsules are formulated to support healthy, sustained energy for both body and mind. Combining CBD with antioxidant-rich ginkgo leaf and an adaptogenic trio of Ashwagandha, Shatavari, and rhodiola supports alertness and calmness, an ideal ally for today’s busy, stressful world.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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