Ashwagandha (Withania somnifera) is an Ayurvedic herb found in warm climates. It is an adaptogen that helps bring balance to the body and support adrenal health. In Ayurveda, it is classified as a Rasayana (rejuvenation) herb, which can promote physical and mental health, rejuvenate the body in debilitated conditions and increase longevity.

Current research has implicated this herb in supporting various health conditions, which is why thousands of people turn to adaptogenic herbs to help ward off fatigue, stress and anxiety without the negative side effects associated with prescription drugs. 

Continue reading to learn the plant history of Ashwagandha, how it can benefit your health, and how to take it as a supplement to promote well-being. 

What Is Ashwagandha? 

Ashwagandha is close to 5,000 years old, which is as old as Ayurveda itself. While the origins of this adaptogenic herb aren't totally confirmed, ancient texts believe this evergreen shrub originates from Indian and Asian regions. 

It contains many active compounds, including withanolides, which have been known to support inflammation and possess antioxidant effects. These chemicals resemble human steroid (stress and sex) hormones. This gives them the potential to supplement these hormones in the body in cases of insufficient production or to compete with excess levels produced. This means that supplementation may help normalize hormone levels, whether high or low. 

Ashwagandha Health Benefits

Ashwagandha helps balance and support the adrenal glands through times of stress. It also acts as a nervous system tonic and an immune modulator. It can also help support:

  • Feelings of Anxiety
  • Sexual Dysfunction
  • Neurologically Degenerative Conditions 
  • Autoimmune Diseases
  • Arthritis 
  • Healthy Cell Growth

Hormone Support

Ashwagandha supplements also prevent the depletion of vitamin C in the body. This is important because your adrenal glands need vitamin C to produce hormones such as cortisol and sex hormones. Ashwagandha has also been studied for its ability to increase sexual functioning and physical endurance by stimulating the production of testosterone. Testosterone is produced in the adrenal glands and is responsible for libido and muscle growth. This herb can also help to improve semen quality, and it has been able to reduce the expression of a certain estrogen receptor in human tissues and act as a male aphrodisiac. 

Immune System Modulation

Ashwagandha root also modulates the immune system. It does this by helping to promote underactive immune responses and reduce overactive immune responses like those in autoimmune diseases. Because of these effects, it has also been studied for its ability to protect joint cartilage in cases of rheumatoid and osteoarthritis. 

Neuroprotective Benefits

The herb also benefits neurological issues and protects against age-related degenerative diseases. 

In addition, this herb can be used to help lessen feelings of anxiety, which has been verified by several studies in the last few years.

Taking Ashwagandha As A Supplement

You can find it as a raw herb, liquid extract, tincture, and encapsulated herb. Most supplements use the root of the plant, however, there is some research involving leaf extract. You can find this herb isolated or in combination with other herbs. 

Wondering how much Ashwagandha to take per day? Dosing varies depending on the situation, form and particular study:

  • Root extract: 1-2g daily
  • Tea: You can take up to 3 cups a day of the herb's tea (using 1-6g of the whole herb)
  • Liquid and tincture preparations: between 2 and 4ml three times daily
  • Leaf extract: there is no current dosing as the research is still relatively new

Important Information & Potential Side Effects

Pregnant women should not use Ashwagandha because it may increase the risk of miscarriage. Do not use it if you suffer from hypertension. It may also increase the effect of the sedative and anti-anxiety medication. Do not use it if you take digoxin, as there is a potential for interaction.

Ashwagandha FAQs

What is Ashwagandha?

Ashwagandha is an herb that helps adrenal and nervous system health.

What does it do?

The herb can support physical and mental health and rejuvenate the body.

How much Ashwagandha root should I take?

Although there is no standard dose, generally consider using between one and two grams daily. Drink 3 cups of tea daily, or take 2-4 millilitres of tincture three times daily as your practitioner recommends. (Higher doses may be appropriate for specific conditions.)

Where can I buy Ashwagandha supplements in Canada?

You can find ashwagandha supplements at most health food stores.

Is Ashwagandha safe?

Yes, ashwagandha is widely known to be safe. However, you should avoid taking ashwagandha supplements if you are pregnant, have high blood pressure, or take sedative medications.