Herbal Monograph: Ashwagandha (Withania somnifera)

Written by Tania Byrne, Epic Herbalism. See Original Blog Post.

Botanical Overview

• Common Names: Ashwagandha, Indian Ginseng, Winter Cherry
• Botanical Family: Solanaceae (Nightshade family)
• Parts Used: Root (primarily), leaves (occasionally)
• Energetics: Warm, dry
• Tastes: Earthy, bitter, slightly sweet

Ashwagandha (Withania somnifera) has been revered in Ayurvedic medicine for over 3,000 years as a powerful adaptogen, a herb that helps the body adapt to stress and restore balance. Its Sanskrit name translates to "smell of the horse," referring both to its distinct aroma and its reputation for imparting vitality and strength. In traditional practices, ashwagandha has been used to enhance endurance, support the nervous system, improve cognitive function, and restore depleted energy levels.

While its use originated in India, where it remains a cornerstone of Ayurvedic medicine, ashwagandha has gained widespread popularity in Western herbalism for its ability to counteract modern-day stressors. Herbalists like Rosemary Gladstar and David Hoffmann have praised it for its rejuvenating properties, while Matthew Wood likens its effects to a deep-acting nerve tonic that replenishes exhaustion at the root.

Ashwagandha is a small, woody shrub native to arid regions of India, Africa, and parts of the Mediterranean. It grows to about 2–3 feet tall and bears small, greenish-yellow flowers that develop into bright red berries encased in a papery husk, similar to its relative, the ground cherry. The plant thrives in dry, well-drained soil and is known for its hardy nature, which mirrors its medicinal resilience in the human body.

The root, the primary medicinal part, is harvested after one growing season. It is thick, fleshy, and beige in color, with a slightly bitter taste and an earthy aroma.

Ashwagandha is best known for its adaptogenic effects, helping the body modulate the stress response by regulating cortisol levels. It supports the adrenal glands, making it a key remedy for burnout, chronic fatigue, and nervous exhaustion. Unlike most popular adaptogens, Ashwagandha in the short term is more relaxing rather than stimulating or energizing. This is why it's often used before bed to promote sleep even though with consistent use it also can increase energy in the day. 

• Supports resilience to physical, emotional, and environmental stressors
• Reduces cortisol and balances the HPA (hypothalamic-pituitary-adrenal) axis
• Enhances sleep quality without sedation, making it unique among adaptogens

 

Traditionally used as a medhya rasayana (brain tonic) in Ayurveda, ashwagandha has been shown to improve memory, focus, and mental clarity. Clinical studies support its role in neuroprotection, reducing neuroinflammation, and even aiding in neurodegenerative diseases such as Alzheimer's and Parkinson’s.

• Improves memory, focus, and mental clarity
• May aid in recovery from nervous system depletion (e.g., after illness or trauma)
• Used for brain fog, anxiety, and overstimulation

 

Ashwagandha has a long-standing reputation as a reproductive tonic for both men and women. It helps regulate hormones, improve libido, and enhance fertility by balancing testosterone, estrogen, and progesterone levels.

• Enhances libido and reproductive function in both men and women
• Supports thyroid function, particularly in cases of hypothyroidism
• Balances hormone levels in conditions like PCOS and adrenal fatigue

 

Ashwagandha contains withanolides, steroidal lactones that exhibit anti-inflammatory properties, making it beneficial for conditions like arthritis, muscle recovery, and fibromyalgia. 

• Reduces inflammation and pain associated with arthritis and autoimmunity
• Aids muscle recovery and physical endurance
• Supports joint mobility and reduces stiffness

 

Acting as an immunomodulator, ashwagandha helps enhance immune function while also calming overactive immune responses, making it useful in autoimmune conditions.

• Supports immune function during chronic stress
• Balances overactive immunity in autoimmune conditions
• Traditionally used for convalescence and recovery from chronic illness

• Tincture (Alcohol Extract): 1:5 (60% alcohol), 3–5 mL up to 3x daily
• Powder: 1–5 grams per day, commonly mixed into warm milk or honey
• Capsules: 300–600 mg standardized extract per day
• Decoction: Simmer 1–2 tsp of root in 12 oz of water for 15–20 minutes, up to 2x daily

 

• With Tulsi (Ocimum sanctum) – for stress and cognitive clarity
• With Licorice (Glycyrrhiza glabra) – for adrenal support and hydration
• With Reishi (Ganoderma lucidum) – for immune resilience and deep restoration
• With Ginger (Zingiber officinale) – to enhance digestion and absorption

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• Avoid in cases of hyperthyroidism as ashwagandha can increase thyroid hormone levels.
• Caution in individuals with nightshade sensitivities due to its botanical family.
• May potentiate sedatives or barbiturates; use caution if taking sleep aids.
• Generally considered safe during pregnancy but best used under the guidance of a knowledgeable practitioner.

 

Numerous studies have validated ashwagandha’s traditional uses, particularly in stress management and cognitive function.

• Stress & Anxiety: A 2019 randomized, double-blind study found that ashwagandha extract significantly reduced cortisol levels and improved resilience to stress (Lopresti et al., 2019).
• Cognitive Health: A 2017 study showed improved memory and executive function in individuals taking ashwagandha (Choudhary et al., 2017).
• Hormonal Regulation: Research supports its role in balancing testosterone and improving fertility markers in men (Ambiye et al., 2013).

 

Ashwagandha stands as one of the most well-rounded adaptogens, offering deep, systemic nourishment. Whether used for stress, energy restoration, cognitive function, or hormonal balance, it remains a staple in both traditional and modern herbal medicine. Herbalists continue to emphasize its role as a key herb for 21st-century challenges, making it a powerful ally in holistic health.

Gully Fern

Wondering which products in our shop feature Ashwagandha? Check out the Chill Tincture by Mossy Tonic!

1. Lopresti, A. L., Smith, S. J., & Drummond, P. D. (2019). The effect of ashwagandha (Withania somnifera) on stress and well-being: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore), 98(37), e17186.
2. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha root extract on cognitive function in healthy adults: A randomized controlled trial. Journal of Dietary Supplements, 14(6), 599-612.
3. Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical evaluation of the spermatogenic activity of the root extract of Withania somnifera in oligospermic males: A pilot study. Evidence-Based Complementary and Alternative Medicine, 2013, 571420.