Ashwagandha

What is Ashwagandha?

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is one of the most commonly used herbs in Ayurvedic medicine.

How does ashwagandha work?

The active compounds in ashwagandha are called withanolides. These act through several mechanisms:

• HPA axis — Ashwagandha modulates the hypothalamic-pituitary-adrenal axis, which controls the body27s stress response. This can lower cortisol levels.
• Thyroid function — Ashwagandha may stimulate the thyroid gland and support the production of T3 and T4.

Scientifically proven benefits

Several double-blind, placebo-controlled studies show that ashwagandha can reduce cortisol levels by 11-32%. In a study with 60 participants taking 300 mg of ashwagandha extract (KSM-66) twice daily for 60 days, cortisol levels significantly decreased compared to the placebo group.

Sleep

Physical performance

Cognitive function

Dosage

• Sleep: 300-600 mg, taken in the evening
• Physical performance: 300-600 mg per day

Side effects and precautions

Ashwagandha is generally well tolerated. Possible side effects include mild gastrointestinal discomfort, diarrhoea, and drowsiness. It should be avoided by pregnant women, individuals with autoimmune diseases, and those taking thyroid medication without medical consultation.