Ashwagandha: An Adaptogen For Well-Being
Updated Mar. 16th, 2026 | Read Time: 4 Minutes | What You Will Learn:
- What Is Ashwagandha?
- Ashwagandha Health Benefits
- Hormone Support
- Immune System Modulation
- Neuroprotective Benefits
- Taking Ashwagandha As A Supplement
- Important Information & Potential Side Effects
- Ashwagandha FAQs
- Nutritional Information
- Reader Comments (13)
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.
I wanted to mention another potential benefit of ashwaghanda.
Both my step dad and my partner have successfully used it to lower high blood pressure! There are some studies that have been done about it. Obviously, one should talk to their doctor before considering taking anything that can effect blood pressure, especially if one is on blood pressure medication. But I think it's really worth looking into. I was amazed that it had such a measurable effect! Both of them have blood pressure monitors at home and were able to track the effects.
It also has helped my family many times with stress and anxiety.
Hello Lily,
Thank you for sharing your experience and how Ashwagandha is helping your family, it really is a superfood! It has been used for centuries in ancient medicine and is great for supporting adrenal health/stress as well as mood control.
Have a healthy day
This is a really informative article. During the course of my research, I came across Ashwagandha several times. Various medical doctors, who recommend a more natural path for treatment, suggested Ashwagandha in their books. Ashwagandha is presented as a great adaptogen and very helpful for women's hormones. I am so impressed with the results of a high quality extract. I feel more calm and able to deal with a stressful situation with more ease and grace, while my skin has become more clear and youthful.
Hello Katerina,
Ashwagandha is definitely gaining more recognition lately and for good reason. It's an excellent adaptogenic that supports adrenal and overall health. As you mentioned, it can regulate stress and mood and improvements in your skin is a nice bonus!
Have a healthy day.
A very helpful article
Hello, Shelley,
Thank you for your comment, we are glad that you are finding our articles on natural supplements and health concerns helpful. Since you've been enjoying our articles, you may also like our Youtube channel with informative videos by natural health experts. You can check it out here:
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I am generally a medication/supplement skeptic but I SWEAR by this.
As a man, I noticed a great upgrade in my libido. More energy during my day. With a higher dose, I can definitely feel the substance in my body giving me energy to go through the day. Also take during a meal to avoid stomach upset. Did not notice a change in my anxiety; however, I think? Try it for yourself, everyone's body reacts differently.
Hello VG,
Thank you for sharing your experience with this adaptogen. Ashwagandha is definitely helpful in boosting energy and libido. If you'd like to learn more about adaptogens, check out this article too, https://www.nationalnutrition.ca/articles/supplements/adaptogens/
Have a healthy day
The lab I work in studies prevalent human gut bacteria E. lenta. The unique E. lenta cgr2 enzyme enables E. lenta to metabolize heart medication digoxin into the inactive form dihydrodigoxin (to reiterate and emphasize the point: E. lenta is the only gut bacterium that can break down digoxin because this enzyme is unique to E. lenta). Given there is a potential for digoxin interaction with ashawaghanda, I wonder if E. lenta can also metabolize ashawaghanda? That would be interesting to investigate! :)
Hello Rachel,
Thank you for your comment. We're glad this article sparked some intrigue in you to investigate more and link it to your current studies.
Have a healthy day!
Ashwagandha (Withania somnifera) is an adaptogenic herb that I use on a regular basis. Important to cycle on and off, never taking too much for too long. Moderation is key. It can have an effect on the liver and sometimes lead to emotional numbness, but this can be reduced by just taking a break, and start up again later. One time I took too much, and I actually felt a small momentary pain where my liver is, as if a warning to not take so much. Now, I only take half a capsule at most. The body can only use so much, no need to waste it on overdosing. That's why I also have a tea, the effect is more prolonged lasting the whole day if timed right.
Hello Kaveh,
Thank you for sharing how you use Ashwagandha and the benefits you're feeling. If you'd like to learn more about adaptogens, check out this article: https://www.nationalnutrition.ca/articles/supplements/adaptogens/
I used to take Ashwagandha for my anxiety and I loved it so much. I really enjoyed using the liquid form that drops and having it to my beverages instead of just the capsule form, but it’s really great to know about all the different methods and benefits I can have besides just anxiety reduction. I find it. It’s really helpful and really supportive. It was recommended to me by my doctor of course always talk to yours first but it really was a great addition to my routine for me.