Ashwagandha: Everything you need to know

Ashwagandha, also known as Withania somnifera, is a traditional plant that has been used for centuries in Ayurvedic practices. Often referred to as "Indian ginseng" or "winter cherry," the root of this shrub is widely recognized for its historical use in wellness and balance.

Although commonly associated with terms like “stress reduction” or “hormonal balance,” it’s important to note that such health claims are not currently authorized by food safety authorities such as the EFSA or FDA.

What is Ashwagandha?

Ashwagandha is a small shrub native to India, parts of the Middle East, and Africa. The root is most commonly used in traditional preparations, often ground into powder or processed into extracts.

Its name in Sanskrit means "smell of a horse," referencing its characteristic odor and historical belief in promoting vitality.

General Characteristics

• Botanical name: Withania somnifera

• Category: Traditionally classified as an adaptogen (a term used in herbal traditions, not officially recognized by regulatory authorities)

• Plant part used: Mostly the root

• Preparation forms: Powder, capsules, extracts, tea

Nutritional and Plant Compounds

Ashwagandha contains various naturally occurring compounds, including:

• Withanolides (plant-based lactones)

• Alkaloids

• Saponins

• Iron and other trace minerals

These substances are of growing interest in the scientific community, though their effects on human health require further research and cannot be promoted as therapeutic without regulatory approval.

How It’s Used

Ashwagandha is available in different forms:

• Powder: Traditionally mixed with warm milk or plant-based drinks

• Capsules/tablets: Convenient for those who prefer a measured dose

• Liquid extracts: Often used for quicker absorption

• Tea: Sometimes combined with other herbs for a calming experience

Recommended Use

The ideal dosage varies based on the form and concentration. Many products use standardized extracts containing 5–10% withanolides, but always follow the dosage guidelines provided by the manufacturer.

If in doubt, consult a qualified healthcare professional before use—especially if you are pregnant, breastfeeding, or taking medication.

Safety and Precautions

Ashwagandha is generally well tolerated, though mild side effects such as digestive discomfort or drowsiness may occur in sensitive individuals. It may also interact with medication or certain health conditions.

Precautions:

• Not recommended for pregnant or breastfeeding individuals

• Use cautiously if you have thyroid disorders or autoimmune diseases

• Always consult a doctor if you're on medication

Scientific Interest

Ashwagandha has been the subject of various scientific studies examining its plant compounds. While preliminary findings are promising, no definitive health claims are currently permitted in the EU or U.S.

Recipes Using Ashwagandha

Ashwagandha Latte
– 1 tsp powder, 1 cup warm almond milk, cinnamon or honey to taste

Ashwagandha Smoothie
– 1 banana, 1 cup almond milk, 1 tsp ashwagandha powder, 1 tbsp peanut butter

Ashwagandha Tea
– Simmer 1 tsp powder in water with optional ginger or honey for 10 mins

Buying Tips

When choosing Ashwagandha, look for:

• Certified organic options

• Products with standardized withanolide content

• Transparent testing from reputable brands

Final Note

Ashwagandha has been used for generations in traditional practices and is now widely available as a food supplement. While it remains a subject of modern scientific interest, any use should be part of a balanced lifestyle and not a replacement for medical treatment.