Meet Ashwagandha: Ancient Root for Modern Support
Did You Know?
Ashwagandha is an adaptogen which is a class of herbs known for supporting the body's natural response to occasional stress. It works with your body to promote balance and resilience, without overstimulation.
Unlike herbs that promote sedation, Ashwagandha encourages a sense of clam and clarity while keeping you alert. Its ideal for anyone seeking focus and emotional steadiness throughout the day.
In Ayurvedic tradition, Ashwagandha has a long history of use for supporting vitality, stamina, and overall wellbeing. Its ancient reputation continues today with modern research.
Rather than offering q quick jolt like caffeine, Ashwagandha helps maintain healthy energy levels by supporting adrenal function and physical endurance. Making it ideal for active lifestyle and long days.
Ashwagandha is a powerhouse for the brain that helps to support focus, concentration, and memory by helping the body maintain a healthy stress response which is important when life gets busy.
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About Ashwagandha
(withania somnifera)
Also known as: Indian Ginseng, Winter Cherry
Ashwagandha is a small, woody shrub that belongs to the nightshade family, Solanaceae. It typically grows between 1 to 3 feet tall and is characterized by its velvety, gray-green leaves, small yellow-green flowers, and bright red, berry-like fruit encased in a papery husk, giving it a lantern-like appearance. Despite its delicate looks, this plant is a true powerhouse.
Native to India, parts of the Middle East, and North Africa, Ashwagandha thrives in dry, warm climates with well-drained soil. It’s traditionally grown in arid regions with full sun exposure and is surprisingly drought-tolerant once established. While it can be grown from seed, it’s often propagated from cuttings and prefers a long, hot growing season.
The root is the most commonly used part of the plant and is typically harvested in the fall after the plant has matured. The roots are dried and ground into powder or used to make extracts and teas. In some preparations, the leaves are also used, though they are considered more bitter and less potent.
Ashwagandha is classified as an adaptogen: a group of herbs known for helping the body adapt to stress and support overall resilience. It has a long history of use in Ayurvedic medicine, where it’s prized for it's many benefits.
Ashwagandha Benefits
Herbs have been used for thousands of years in traditional herbal medicine across cultures worldwide. From Ayurvedic practices in India to Indigenous plant knowledge in the Americas, herbal remedies have long supported natural wellness. Each herb offers its own unique benefits, providing plant-based support for everything from stress and sleep to digestion and immune health. Today, more people are turning to herbs as a gentle, time-tested way to reconnect with nature and enhance overall well-being.
Ashwagandha is a well-known adaptogenic herb traditionally used to support a healthy stress response and promote a sense of calm. Revered in Ayurvedic medicine for centuries, Ashwagandha helps support the nervous system, encouraging emotional balance and mental clarity during times of occasional stress. It’s also commonly used to support restful sleep and relaxation, making it a popular herb for those seeking natural ways to unwind and restore. With its gentle, balancing properties, Ashwagandha offers plant-based support for overall well-being.
Ashwagandha has traditionally been used to support the body’s response to stress and promote overall endocrine health. It may help maintain healthy thyroid function by supporting hormone balance and encouraging a calm, resilient stress response, both key factors in thyroid wellness. Often used to promote energy, focus, and metabolic balance, Ashwagandha offers gentle, plant-based support for the body’s natural thyroid function and overall vitality.
Ashwagandha has also been used to support the body’s response to occasional stress while promoting overall vitality. It’s commonly used to support physical performance, endurance, and recovery, making it a popular choice for those with active lifestyles. Ashwagandha may also help support cognitive function, including focus and mental clarity. In addition to its stress-balancing effects, it supports immune system health and a healthy inflammatory response. It has also been used to promote male reproductive health, including sperm quality and vitality. With its wide range of benefits, Ashwagandha offers well-rounded, plant-based support for energy, resilience, and overall wellness.
Adaptogens are a unique group of herbs known for their ability to help the body adapt to occasional stress and support balanced energy levels. Traditionally used in herbal medicine, adaptogens work with the body’s natural systems to promote a healthy response to physical, emotional, and environmental stressors. Many people turn to adaptogenic herbs to support mental clarity, stamina, and overall resilience. Whether you're navigating a busy schedule or seeking daily balance, adaptogens offer gentle, plant-based support for whole-body wellness.
Historical Roots
Ashwagandha’s Ancient History
Ashwagandha has been a cornerstone of Ayurvedic medicine for over 6,000 years. In this ancient healing tradition, it is revered as a rasayana—a class of rejuvenating herbs believed to support vitality, longevity, and overall resilience. Its name, which translates to “smell of the horse,” hints at its traditional association with strength and stamina. Used by generations of healers, Ashwagandha was often recommended to help the body adapt to life’s challenges, support balanced energy, and promote a calm, steady mind. This rich historical use continues to inform its role in modern herbalism, where it remains a trusted ally for supporting whole-body wellness and natural vitality.
How to Use Ashwagandha
Many Ways to Enjoy the Wisdom of Herbs
Herbs have been used in countless ways throughout history, and today, there are many time-honored preparations that allow you to tap into their natural benefits. From teas and tinctures to capsules, powders, salves, syrups, and infused oils, each method offers a unique way to experience the support of plant medicine. Teas (also known as infusions or decoctions) gently extract water-soluble compounds, while tinctures use alcohol or glycerin to draw out and preserve potent plant constituents. Capsules and powders offer convenience and versatility, while topical preparations like salves, balms, and oils deliver herbal support through the skin. Syrups combine herbs with natural sweeteners like honey for soothing, kid-friendly options. You can also find herbal vinegars, steams, poultices, liniments, and even herbal baths, each rooted in tradition and crafted for specific needs. Whether you prefer sipping a calming tea or applying a nourishing salve, there’s a preparation for every herb, lifestyle and wellness goal. Exploring herbal forms is part of the joy of working with plants and a beautiful way to reconnect with nature’s wisdom.
Ashwagandha is commonly available in both powder and capsule form, each offering unique benefits depending on your lifestyle and preferences. Ashwagandha powder is made from the dried root and can be mixed into warm milk, smoothies, or herbal blends. Traditionally, it’s combined with ghee and honey to enhance absorption and balance. This form is ideal for those who enjoy customizing their routine. Ashwagandha capsules, on the other hand, provide a convenient, taste-free option with consistent dosing—perfect for busy days or travel. Both forms support daily wellness and make it easy to incorporate this time-honored adaptogen into your routine.
Ashwagandha tinctures and liquid extracts offer fast-absorbing, concentrated herbal support that’s easy to use and highly versatile. Tinctures are made by extracting the herb’s active compounds in alcohol or glycerin, making them shelf-stable and effective in small doses. Just a few drops can be added to water, juice, or taken directly under the tongue for quick absorption. Liquid extracts often come in similar dropper bottles and offer precise, measurable dosing with potent results. These forms are ideal for those looking for a fast-acting way to support stress resilience, nervous system balance, and overall vitality.
Ashwagandha can also be enjoyed as a warm, grounding herbal tea or decoction, a traditional method used for centuries. Ashwagandha tea is typically made by steeping the dried root or powder in hot water, offering a calming, earthy brew that supports relaxation and balance. For a stronger preparation, decoctions involve simmering the root for an extended period to extract more of its beneficial compounds. This method is especially favored in traditional Ayurvedic practice to support resilience, nervous system health, and overall vitality. Sipped daily, Ashwagandha tea is a soothing way to nourish body and mind.
Ashwagandha isn’t just taken internally, it can also be used topically to support the skin and promote relaxation. When infused into oils, creams, or salves, Ashwagandha delivers its soothing properties through the skin. Traditionally, it’s used in Ayurvedic massage oils to help calm the nervous system, ease tension, and nourish the body. Its antioxidant content may also support skin health and vitality. Topical applications are a gentle way to experience the benefits of this adaptogenic herb while enjoying the ritual of self-care.
Safety
Ashwagandha is generally well-tolerated by most individuals when used as directed, but like all herbs, it may not be suitable for everyone. Some people may experience mild side effects such as digestive upset, drowsiness, or changes in mood or energy levels. Ashwagandha is not recommended for use during pregnancy, and individuals with hyperthyroidism, autoimmune conditions, or those taking sedatives or thyroid medications should use caution. Always consult with a licensed healthcare professional before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking prescription medications. This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Science
Stress & Anxiety Support
A 2021 systematic review analyzed seven randomized controlled trials involving 491 adults experiencing stress or anxiety. The findings indicated that Ashwagandha supplementation significantly reduced stress and anxiety levels, improved sleep quality, and decreased serum cortisol levels compared to placebo groups.
Safety & Efficacy
A randomized, double-blind, placebo-controlled trial assessed the safety and efficacy of a high-concentration full-spectrum Ashwagandha root extract in reducing stress and anxiety among adults.
Thyroid Impact
A 2023 review published in the International Journal of Molecular Sciences analyzed various studies on Ashwagandha's effects on the endocrine system.
FAQ
Curious About Ashwagandha? We're Here to Help!
Ashwagandha is a powerful adaptogenic herb with a long history of use, but you might still have a few questions. We’ve gathered some of the most common ones to help guide your wellness journey:
How long does it take to feel the effects of Ashwagandha?
Most people begin noticing benefits like improved stress resilience or energy within a few days to a few weeks of consistent use, depending on the form and dosage. Like many herbs, its effects may build gradually with regular use.
Can I take Ashwagandha every day?
Yes, Ashwagandha is generally safe for daily use for most individuals when taken as directed. However, it’s important to speak with a qualified healthcare provider before starting any new supplement, especially if you have existing health conditions or take medications.
Is Ashwagandha safe for everyone?
While Ashwagandha is well-tolerated by many, it may not be suitable for everyone. Individuals who are pregnant, nursing, have hyperthyroidism, autoimmune conditions, or are taking certain medications should consult a licensed healthcare professional before using Ashwagandha. Always follow recommended dosages and safety guidelines.
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An Introduction to Ayurveda
Ayurvedais a holistic system of medicine that originated in India over 3,000 years ago. The term derives from the Sanskrit wordsayur(life) andveda(science or knowledge). Thus, Ayurveda translates to "knowledge of life." It's based on the idea that health and wellness depend on a delicate balance between the mind, body, and spirit.