Ashwagandha: 7 revelations about the root that is transforming modern wellbeing

In the whirlwind of contemporary life, chronic stress ha dejado de ser una respuesta ocasional para convertirse en un estado persistente que agota nuestras reservas biológicas y emocionales. Millones de personas navegan diariamente bajo una presión que altera su metabolismo, su descanso y su claridad mental. Ante este escenario, la farmacología natural propone una solución que, aunque milenaria, se está estudiando en ensayos clínicos: los adaptogens, entre ellos la ashwagandha.

An adaptogen is not simply a supplement; it is a substance capable of restoring organic and emotional functionality, helping the body to withstand physical and mental stressors. In this context, Ashwagandha stands out as the jewel in the crown. Traditionally classified as a Rasayana (rejuvenating) plant, its purpose is not only to treat a symptom, but to promote longevity and strengthen the overall resilience of the organism. But what is it that makes this root flood the shelves of modern pharmacies today? The answer lies in its unique ability to act as a systemic balancer.

In summary

What it is for	Reducing perceived stress and cortisol, relieving anxiety, improving sleep quality and supporting physical and cognitive performance.7,9,12
Usual regimen	Standardised root extract: 300–600 mg per day, split into one or two doses, with food.1,16
When it is noticed	Effects on stress and sleep are usually noticed between week 4 and week 8; the most robust benefits require at least 8 weeks of continued use.9
Main precaution	Documented cases of liver injury and of thyroid disturbance. Contraindicated in pregnancy. There is no EMA monograph and Denmark prohibits its sale in foods.2,4,5,6
Level of evidence	HIGH for stress, anxiety and sleep. MODERATE for cognition, strength and male hormonal profile. LIMITED for the remaining traditional uses.

1. The meaning behind the name: it is not just a root

The name Ashwagandha is a Sanskrit term that holds a fascinating pharmacological metaphor. It translates literally as «smell of a horse», referring both to its characteristic earthy aroma and to a promise of vigour: it was believed that consuming it conferred the vitality, strength and potency of a stallion. In ancient wisdom, these animal analogies served to describe biological powers that today's science is only just beginning to categorise.

Botanically, we are talking about Withania somnifera (L.) Dunal, a shrub of the family Solanaceae. Although it is popularly called «Indian ginseng» or «winter cherry», these names are often misleading. It is essential not to confuse it with true ginseng (Panax) or with Physalis alkekengi (también llamada cereza de invierno), que carece de su perfil terapéutico. La verdadera potencia de la ashwagandha reside en sus roots, where the withanolides, its main active compounds, are concentrated.¹⁵

Key facts

• Scientific name: Withania somnifera (L.) Dunal
• Family: Solanaceae
• Common names: ashwagandha, Indian ginseng, winter cherry, bufera
• Part used: the root (the leaves have a different, more narcotic profile)
• Origin and reference cultivation: India, Nepal and arid areas of the subcontinent
• Tradition: Ayurveda, category Rasayana (rejuvenators)
• Quality marker: root extract standardised to a minimum of 5% withanolides

2. El «termostato» biológico: cómo modula la ashwagandha tu cortisol y tus neurotransmisores

Ashwagandha is considered a «first-line» adaptogen because it works as a bidirectional regulator of the hypothalamic-pituitary-adrenal (HPA) axis. If we picture our stress-response system as a thermostat, this plant helps to recalibrate it: it reduces cortisol production when it is excessively high and increases overall resilience in the face of adversity.

The recent scientific evidence is solid. The meta-analysis by Arumugam and colleagues (2024), which pooled 9 randomised controlled trials and 558 participants, documented a significant reduction in perceived stress (mean difference of −4.72 points on the PSS scale), in anxiety symptoms and in cortisol levels compared with placebo.⁷ The double-blind trial by Lopresti (2019) had already shown that same drop in serum cortisol together with an improvement in self-reported stress.⁸

However, its action is not limited to hormones. Ashwagandha exerts a «GABAergic mimicry», binding to GABA-A receptors to produce an anxiolytic effect without causing dependence, and it modulates serotonin levels, profoundly improving mood.¹⁵

Ashwagandha helps the body respond efficiently to mental and physical stress, facilitating the return to a state of balance and restoring homeostasis.

3. Ashwagandha y fuerza muscular: un aliado inesperado en el rendimiento físico

A diferencia de otros relajantes naturales que pueden inducir letargo o debilidad muscular, la ashwagandha ofrece un beneficio diferenciador: it improves physical performance. El metaanálisis bayesiano de Bonilla y colaboradores (2021) concluyó que la suplementación con ashwagandha resulta superior al placebo para mejorar la fuerza máxima, la potencia y el consumo máximo de oxígeno en adultos sanos.¹⁰ Various trials have described improvements in the bench press, in squat performance and, most notably, in the speed of muscle recovery after intense exercise.

Professional honesty is nonetheless called for: a more recent and methodologically more demanding meta-analysis (Lee and Heo, 2026) tempers the enthusiasm and concludes that the certainty of the evidence is low to very low for claiming that the plant meaningfully enhances adaptations to strength training.¹¹ The balanced reading is that it helps, but does not replace training: by reducing oxidative damage and modulating the inflammatory response, it allows the body to maintain its vigour under the demands of rigorous training, in line with its ancient reputation for conferring «the strength of a horse».

4. El efecto de la ashwagandha en el sueño: calidad sobre cantidad

The specific epithet somnifera is no accident; it points directly to its ability to induce rest. We must be precise, however: while the leaves of the plant have traditional narcotic effects, modern root extracts focus on improving sleep architecture naturally.

According to the meta-analysis by Cheah and colleagues (2021), published in PLOS ONE, la ashwagandha mejora de forma significativa la calidad global del sueño y, con calidad de evidencia moderada, la sleep latency —the time needed to fall asleep—, with a particularly marked effect in people diagnosed with insomnia.⁹

A critical detail for the patient is patience: the most robust clinical benefits in mental alertness on waking and in sleep depth usually appear after continued use of at least 8 weeks. No funciona como una pastilla para dormir de acción rápida, sino como un reparador biológico a largo plazo. Para el contexto más amplio del sueño profundo, puede consultarse nuestra entrada sobre el sistema glinfático y la higiene del sueño.

5. Ashwagandha, enfoque y nitidez mental: más que calma, claridad

Más allá de la relajación, la ashwagandha es un potente nootropic. Its ability to protect neurons against oxidative stress thanks to the withanolides and sitoindosides makes it possible to improve cognitive function both in healthy young people and in adults with mild impairment.¹⁵

The systematic review and meta-analysis by Zhu and colleagues (2026), which pooled 20 controlled trials and 1,249 participants, found statistically significant improvements in memory, in attention and processing speed and in executive function.¹² To obtain benefits in mental sharpness, studies suggest doses of 300 mg twice a day. Under this regimen, consistent improvements have been observed in:

• Processing speed: the ability to react and process information more quickly.
• Sustained attention: improves focus during prolonged tasks.
• Working memory: optimises the retention of data needed for complex cognitive processes.

6. Mistaken identities: a risk for the consumer

From a pharmacological standpoint it is worth warning about the «confusion of identities» en el mercado. Es un error común equiparar la ashwagandha con el ginseng coreano, americano o siberiano. Aunque todos sean adaptógenos, sus mecanismos de acción son distintos. Del mismo modo, la identificación errónea con Physalis alkekengi can lead to the use of a plant with a completely different safety and efficacy profile.

Para el consumidor práctico, la ashwagandha se presenta en powders and capsules. A useful tip is to mix the dried root powder with soft foods such as yoghurt or porridge oats to make it easier to take. Always check that the supplement states the scientific name Withania somnifera, that it specifies that it comes from the root and not the leaf, and that it comes from transparent sources: varieties grown in India differ in active content from those of other regions. By way of example, our EcoSHOP carries the product sheet for a KSM-66® root extract with those details specified.

7. The small print: safety, interactions and critical precautions

The fact that it is a natural product does not mean it is free of risks. Ashwagandha has real and potent pharmacological activity that requires professional supervision in specific cases.^1,19

• Drug interactions: it can enhance the effect of sedatives and benzodiazepines (such as lorazepam or clonazepam), causing excessive drowsiness. Extreme caution is critical with antihyperglycaemic agents (diabetes) and antihypertensives, as the plant can lower those levels excessively. It can also raise thyroid hormones, interfering with thyroid treatments.^13,19
• Immune system and autoimmunity: by increasing immune activity, it could reduce the effectiveness of immunosuppressants (ciclosporin, tacrolimus, prednisone). For this reason, people with autoimmune diseases —such as lupus or rheumatoid arthritis— should avoid it.¹⁹
• Absolute contraindications: it is strictly prohibited in pregnancy because of its possible abortifacient effects. It should also be avoided in people with liver disease (cases of cholestatic-pattern liver injury have been described, with a latency of 2 to 12 weeks), stomach ulcers or prostate cancer that is hormone-sensitive, given that it can raise testosterone.^2,19

To this clinical picture must be added a European regulatory context worth knowing about: the Committee on Herbal Medicinal Products of the EMA never adopted a European monograph of Withania somnifera;⁴ Denmark bans the sale of supplements and drinks containing it;⁵ and the Dutch institute RIVM concluded in 2024 that no safe level of exposure could be established and advised against its use.^6,18 It is not a matter of dismissing the plant, but of using it with discernment, a traceable product and professional guidance.

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Composition and active constituents

The plant's activity is not due to a single molecule but to a set of compounds acting in a coordinated way. The comprehensive review by Paul and colleagues (2021) systematises the main groups present in the root as follows:¹⁵

Group of compounds	Main representatives	Attributed role
Withanolides (steroidal lactones)	Withaferin A, withanolide A, withanolide D	Quality markers of the extract; anti-inflammatory, antioxidant and antitumour activity in experimental models
Sitoindosides (glycowithanolides)	Sitoindosides VII–X	Anti-stress and neuroprotective activity
Alkaloids	Withanine, somniferine, tropine, cuscohygrine	Sedative and hypotensive effect described in preclinical models
Saponins and phytosterols	Sitosterol, stigmasterol	Modulation of the inflammatory response
Others	Iron, free amino acids, polysaccharides	Secondary nutritional support

Professional criterion: a non-standardised extract is a product without guarantees. Always look on the label for the wording «root extract standardised to X % withanolides», with a minimum of 5 %.

Pharmacological properties

Property	Mechanism described
Adaptogenic	Bidirectional modulation of the HPA axis and lowering of serum cortisol7,8
Anxiolytic	Affinity for GABA-A receptors («GABAergic mimicry»), without causing dependence15
Mild hypnotic	Improvement in sleep latency and efficiency with continued use9
Nootropic and neuroprotective	Neuronal protection against oxidative stress mediated by withanolides and sitoindosides12,15
Anti-inflammatory and antioxidant	Reduction of oxidative damage and modulation of inflammatory mediators15
Ergogenic	Improvement in strength, power and muscle recovery (with disputed evidence)10,11
Endocrine	Elevation of testosterone in men and of thyroid hormones13,14

Evidence-backed benefits

Evidence traffic-light key — HIGH: meta-analysis or several controlled trials · MODERATE: isolated or small-sample trials · LIMITED: preclinical, in vitro or animal studies, or traditional use.

• HIGH — Perceived stress and cortisol. Meta-analysis of 9 RCTs and 558 participants with a significant reduction in the PSS scale and in cortisol versus placebo.^7,8
• HIGH — Anxiety. Consistent reduction in anxiety scales in the same pooled trials.⁷
• HIGH — Sleep quality and sleep-onset latency. Meta-analysis of 5 trials; the effect on latency reaches moderate quality of evidence and is greater in diagnosed insomnia.⁹
• MODERATE — Memory, attention and executive function. Significant improvements in a meta-analysis of 20 RCTs, although with small to medium effect sizes and notable heterogeneity.¹²
• MODERATE — Strength and physical performance. Favourable results in the 2021 Bayesian meta-analysis, tempered downwards by the 2026 meta-analysis.^10,11
• MODERATE — Testosterone and male reproductive health. Modest but statistically significant increases; data in women are far scarcer.^12,14
• MODERATE — Subclinical hypothyroidism. A single double-blind RCT described normalisation of TSH, T3 and T4 at 8 weeks. This same finding is the basis for its contraindication in treated thyroid disease.¹³
• LIMITED — Anti-inflammatory, antioxidant and antitumour action. Data from in vitro and animal models; not transferable to clinical practice for now.¹⁵

Dosificación de la ashwagandha

Aim	Form	Guideline regimen	Duration
Stress and anxiety	Standardised root extract	300–600 mg/day in 1–2 doses	8–12 weeks
Sleep	Standardised root extract	300 mg at night	Minimum 8 weeks
Cognition and focus	Standardised root extract	300 mg twice a day	8–12 weeks
Physical performance	Standardised root extract	500–600 mg/day	8–12 weeks
Traditional Ayurvedic use	Dried root powder (churna)	1–2 g, 2–3 times a day, with yoghurt, milk or porridge oats	At professional discretion

Safety notes on dosage

• The available safety reviews cover doses of 125 to 600 mg daily for a maximum of 180 days; above that range or that duration there are insufficient data.¹⁶
• The NIH considers it to be well tolerated for up to about 3 months, and expressly notes that long-term safety is unknown.^1,3,20
• Taking it with food reduces digestive discomfort, the most frequent adverse effect.
• It is prudent to schedule periodic breaks and, with prolonged use, to monitor liver function and the thyroid profile.²

Efectos secundarios de la ashwagandha

• Frequent and mild: gastrointestinal discomfort, nausea, diarrhoea and daytime drowsiness, especially at the start or on an empty stomach.¹⁷
• Uncommon: hypersensitivity reactions and skin rashes.¹⁷
• Rare but serious: liver injury with jaundice, pruritus and hyperbilirubinaemia, described with 450–1,350 mg/day for 1 to 4 months; it usually resolves within 1–4 months after stopping the product, although cases with a serious outcome have been reported in people with pre-existing liver disease.^1,2
• Endocrine: thyrotoxicosis and suppression of the adrenal axis in isolated cases.^6,19

It should be stopped immediately and a professional consulted in the event of yellowing of the skin or eyes, dark urine, generalised itching, pain in the right upper abdomen or unexplained tiredness.

The plant and the nervous system

When it is favourable

El terreno propio de la ashwagandha es el del over-stimulated nervous system: the person with sustained stress, hyperalertness, fragmented sleep and mental rumination, in whom cortisol is chronically elevated. Here its bidirectional action on the HPA axis and its GABAergic affinity produce calm without dullness, which sets it apart from classic hypnotics.^7,9,15

When it is inadvisable

Its sedative profile adds to that of drugs that depress the central nervous system. Combination with benzodiazepines, anticonvulsants, barbiturates or alcohol can produce excessive drowsiness and respiratory depression, and should be avoided unless professionally indicated and monitored.¹⁹

Warning sign	Action
Marked daytime drowsiness or difficulty concentrating	Reduce the dose or move the dose to night-time; review concomitant medication
Jaundice, dark urine or pruritus	Stop immediately and request liver function tests
Palpitations, nervousness, weight loss or heat intolerance	Stop and assess thyroid function
Dizziness or hypotension, especially with antihypertensives	Stop and review the regimen with the prescribing professional
Hypoglycaemia in a person with treated diabetes	Stop and adjust the antidiabetic treatment under supervision

Interacciones medicamentosas de la ashwagandha

Drug group	Possible consequence	Recommendation
Benzodiazepines, hypnotics, anticonvulsants, barbiturates	Additive sedation and excessive drowsiness	Avoid the combination19
Oral antidiabetics and insulin	Excessive drop in blood glucose	Close monitoring; adjustment under supervision1
Antihypertensives	Hypotension	Blood pressure monitoring1
Levothyroxine and antithyroid drugs	Elevation of T3 and T4; destabilisation of treatment	Avoid unless under endocrinological monitoring13
Immunosuppressants (ciclosporin, tacrolimus, prednisone)	Loss of immunosuppressive efficacy; graft rejection has been described	Contraindicated19
Cytochrome P450 substrates	Altered metabolism of other drugs	Review the full medication list before starting17,19
Alcohol and CNS depressants	Potentiation of the sedative effect	Avoid19

Conclusion: a glimpse into the future of wellbeing

Ashwagandha has gone from being an Ayurvedic secret to a validated adjuvant for the management of stress, anxiety and rest. To guarantee results it is imperative to look for standardised extracts that ensure a minimum of 5% withanolides, since variability between crops can cancel out its benefits.

En un mundo que no deja de acelerar, la ashwagandha no nos ofrece una vía de escape, sino una tool for adaptation. It invites us to ask ourselves: are we ready to trust a root that teaches us to balance our own biology instead of simply trying to resist exhaustion?

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Quick facts

Recommended for

• Chronic stress: reduces perceived stress and normalises elevated cortisol in a sustained manner.
• Mild or moderate generalised anxiety: anxiolytic effect via the GABAergic pathway, without creating dependence.
• Sleep-onset insomnia: shortens the time taken to fall asleep and improves sleep efficiency.
• Non-restorative sleep: improves the feeling of rest and mental alertness on waking after 8 weeks of use.
• Fatigue and adaptive exhaustion: restores resilience against physical and mental stressors.
• Brain fog and loss of focus: improves working memory, sustained attention and processing speed.
• Poor performance and slow muscle recovery: supports strength and shortens recovery time after intense exercise.
• Decline in male vitality: modest increases in testosterone and improvement in reproductive parameters in men.
• Untreated subclinical hypothyroidism: a double-blind trial described normalisation of TSH, T3 and T4, always under endocrinological supervision.

Directions

• Insist on Indian origin. The Withania somnifera grown in India —where the plant has its agricultural tradition and its quality control— has a different content of active principles from varieties grown in other regions. The cheap presentations of undetermined origin that have proliferated on the market do not offer that guarantee.
• Make sure it is root, not leaf. Modern extracts with clinical backing come from the root; the leaf has a different narcotic profile and is not the part that has been studied.
• Minimum standardisation of 5% withanolides. Without that information on the label, the product is not comparable with the one used in clinical trials.
• Visible scientific name. It must state Withania somnifera. Do not confuse it with true ginseng (Panax) or with winter cherry (Physalis alkekengi), which do not share its therapeutic profile.
• Therapeutic patience. It is not a fast-acting hypnotic: consistent effects appear from week 4 onwards and consolidate around week 8.
• Take it with food. Root powder blends well into yoghurt, milk or oats, which reduces digestive discomfort.
• Use in cycles. Safety is documented for up to around 3 months; beyond that it is advisable to take a break and reassess with a professional.
• Regulatory context. There is no European EMA monograph, Denmark bans its sale in foods and the Dutch RIVM advises against its use: all the more reason to choose a traceable product and professional supervision.

Contraindications and precautions

• Pregnancy: strictly contraindicated because of its possible abortifacient effects.
• Breastfeeding: avoid owing to the absence of safety data.
• Liver disease or altered transaminases: avoid; cases of cholestatic liver injury have been described.
• Autoimmune diseases (lupus, rheumatoid arthritis, multiple sclerosis): avoid, because it stimulates immune activity.
• Treatment with immunosuppressants (ciclosporin, tacrolimus, prednisone) or organ transplant: contraindicated owing to the risk of loss of efficacy and rejection.
• Thyroid disease or treatment with levothyroxine: avoid unless under endocrinological supervision, as it raises T3 and T4.
• Hormone-sensitive prostate cancer: avoid, given that it may raise testosterone.
• Gastric ulcer or active gastritis: avoid owing to irritation of the mucosa.
• Treatment with sedatives, benzodiazepines, anticonvulsants or barbiturates: avoid owing to additive sedation.
• Diabetes under treatment: caution and blood glucose monitoring, owing to the risk of hypoglycaemia.
• Hypertension under treatment: caution and blood pressure monitoring, owing to the risk of hypotension.
• Scheduled surgery: discontinue at least two weeks beforehand because of its sedative and hypotensive effect.
• Children and adolescents: not recommended owing to a lack of safety data.
• Allergy to nightshades (Solanaceae): avoid, as it belongs to that botanical family.
• Prolonged use beyond 3 months: no safety data; requires breaks and monitoring of liver and thyroid function.

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🛒 The product in our EcoSHOP — See the product sheet for the Ashwagandha KSM-66® by N2 Natural Nutrition: composition, directions for use and price.

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Supplementary documentation

We expand this post with three downloadable materials prepared by the Department of Natural Medicine at EcoKOMPASS (ecokompass.com):

• 🎧 Ashwagandha Podcast — Listen to the podcast
• 📚 Ashwagandha Dossier — Consult the dossier
• 📄 Ashwagandha Report — Read the full report

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Bibliographic references

The sources consulted are grouped by level and keep the running numbering that appears in superscript throughout the article. All links have been checked before publication.

Institutional sources and official bodies

1. NIH, Office of Dietary Supplements — Ashwagandha: Is it helpful for stress, anxiety, or sleep? Health Professional Fact Sheet (updated 2 May 2025) — ods.od.nih.gov
2. NIH, NIDDK — Ashwagandha. In: LiverTox: Clinical and Research Information on Drug-Induced Liver Injury (updated 3 December 2024), Bookshelf ID NBK548536 — ncbi.nlm.nih.gov
3. NIH, NCCIH — Ashwagandha: Usefulness and Safety (updated March 2023) — nccih.nih.gov
4. European Medicines Agency (EMA), Committee on Herbal Medicinal Products — Final public statement on Withania somnifera (L.) Dunal, radix, EMA/HMPC/681519/2012 (2013). The HMPC did not adopt a Union monograph — ema.europa.eu
5. Fødevarestyrelsen (Danish Veterinary and Food Administration) — Ashwagandha i kosttilskud og drikkevarer. Ban on sale in food products — foedevarestyrelsen.dk
6. de Heer, J. A. (2024) — Risk assessment of herbal preparations containing Withania somnifera (Ashwagandha). RIVM letter report 2024-0029 — rivm.nl

Studies, systematic reviews and meta-analyses

7. Arumugam, V. et al. (2024) — Effects of Ashwagandha (Withania somnifera) on stress and anxiety: A systematic review and meta-analysis. Explore, 20(6), 103062 — PubMed
8. Lopresti, A. L. et al. (2019) — An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine (Baltimore), 98(37), e17186 — PMC
9. Cheah, K. L. et al. (2021) — Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843 — PLOS ONE
10. Bonilla, D. A. et al. (2021) — Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J. Funct. Morphol. Kinesiol., 6(1), 20 — MDPI
11. Lee, J.-C. and Heo, A.-S. (2026) — Adjunctive Ashwagandha supplementation and resistance-training adaptations in healthy adults: a systematic review and meta-analysis. Nutrients, 18(17), 2815 — DOI
12. Zhu, X. et al. (2026) — Effects of Withania somnifera (L.) Dunal (Ashwagandha) on cognitive and physical function in adults: a systematic review and meta-analysis. Frontiers in Pharmacology, 17, 1799467 — Frontiers
13. Sharma, A. K., Basu, I. and Singh, S. (2018) — Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients. J. Altern. Complement. Med., 24(3), 243–248 — PubMed
14. Roy, D. et al. (2025) — Effects of Ashwagandha on Reproductive Health: A Systematic Review of Sex-Specific Hormonal and Fertility Outcomes. Phytotherapy Research — Wiley
15. Paul, S. et al. (2021) — Withania somnifera (L.) Dunal (Ashwagandha): A comprehensive review on ethnopharmacology, pharmacotherapeutics, biomedicinal and toxicological aspects. Biomed. Pharmacother., 143, 112175 — PubMed
16. Coope, O. C. et al. (2026) — Back to the Roots: Safety and Tolerability of Standardised Ashwagandha Root Extract in Healthy Adults. Pharmaceuticals, 19(5), 725 — MDPI
17. Kumar, A. et al. (2026) — Potential Adverse Effects of Ashwagandha: A Critical Review of Preclinical and Clinical Evidence. Phytotherapy Research — Wiley
18. Brendler, T. et al. (2025) — Ashwagandha: Is It Safe? Part 1: A Regulatory Review. Phytotherapy Research — Wiley

Phytotherapy monographs and verified popular science

19. Memorial Sloan Kettering Cancer Center — About Herbs: Ashwagandha (updated 28 July 2026) — mskcc.org
20. NIH, Office of Dietary Supplements — Ashwagandha, consumer fact sheet — ods.od.nih.gov

Prepared by the Department of Natural Medicine at EcoKOMPASS — 31 August 2026. Scheduled review: August 2028.