{"id":4229,"date":"2026-08-31T15:24:39","date_gmt":"2026-08-31T15:24:39","guid":{"rendered":"https:\/\/ecokompass.com\/?p=4229"},"modified":"2026-10-02T04:19:44","modified_gmt":"2026-10-02T04:19:44","slug":"ashwagandha-7-revelaciones-raiz-bienestar-moderno","status":"publish","type":"post","link":"https:\/\/ecokompass.com\/en\/ashwagandha-7-revelaciones-raiz-bienestar-moderno\/","title":{"rendered":"Ashwagandha: 7 revelations about the root that is transforming modern wellbeing"},"content":{"rendered":"<p class=\"wp-block-paragraph\">In the whirlwind of contemporary life, <strong>chronic stress<\/strong> ha dejado de ser una respuesta ocasional para convertirse en un estado persistente que agota nuestras reservas biol\u00f3gicas y emocionales. Millones de personas navegan diariamente bajo una presi\u00f3n que altera su metabolismo, su descanso y su claridad mental. Ante este escenario, la farmacolog\u00eda natural propone una soluci\u00f3n que, aunque milenaria, se est\u00e1 estudiando en ensayos cl\u00ednicos: los <strong>adaptogens<\/strong>, entre ellos la ashwagandha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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, <strong>Ashwagandha<\/strong> stands out as the jewel in the crown. Traditionally classified as a <em>Rasayana<\/em> (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 <strong>systemic balancer<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">In summary<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody>\n<tr><td><strong>What it is for<\/strong><\/td><td>Reducing perceived stress and cortisol, relieving anxiety, improving sleep quality and supporting physical and cognitive performance.<sup class=\"cita\">7,9,12<\/sup><\/td><\/tr>\n<tr><td><strong>Usual regimen<\/strong><\/td><td>Standardised root extract: 300\u2013600 mg per day, split into one or two doses, with food.<sup class=\"cita\">1,16<\/sup><\/td><\/tr>\n<tr><td><strong>When it is noticed<\/strong><\/td><td>Effects on stress and sleep are usually noticed between week 4 and week 8; the most robust benefits require <strong>at least 8 weeks<\/strong> of continued use.<sup class=\"cita\">9<\/sup><\/td><\/tr>\n<tr><td><strong>Main precaution<\/strong><\/td><td>Documented cases of <strong>liver injury<\/strong> and of thyroid disturbance. Contraindicated in pregnancy. There is no EMA monograph and Denmark prohibits its sale in foods.<sup class=\"cita\">2,4,5,6<\/sup><\/td><\/tr>\n<tr><td><strong>Level of evidence<\/strong><\/td><td><strong>HIGH<\/strong> for stress, anxiety and sleep. <strong>MODERATE<\/strong> for cognition, strength and male hormonal profile. <strong>LIMITED<\/strong> for the remaining traditional uses.<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. The meaning behind the name: it is not just a root<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The name <em>Ashwagandha<\/em> is a Sanskrit term that holds a fascinating pharmacological metaphor. It translates literally as <strong>\u00absmell of a horse\u00bb<\/strong>, 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Botanically, we are talking about <strong><em>Withania somnifera<\/em> (L.) Dunal<\/strong>, a shrub of the family <em>Solanaceae<\/em>. Although it is popularly called \u00abIndian ginseng\u00bb or \u00abwinter cherry\u00bb, these names are often misleading. It is essential <strong>not to confuse it with true ginseng<\/strong> (<em>Panax<\/em>) or with <em>Physalis alkekengi<\/em> (tambi\u00e9n llamada cereza de invierno), que carece de su perfil terap\u00e9utico. La verdadera potencia de la ashwagandha reside en sus <strong>roots<\/strong>, where the <strong>withanolides<\/strong>, its main active compounds, are concentrated.<sup class=\"cita\">15<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Key facts<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Scientific name:<\/strong> <em>Withania somnifera<\/em> (L.) Dunal<\/li>\n<li><strong>Family:<\/strong> Solanaceae<\/li>\n<li><strong>Common names:<\/strong> ashwagandha, Indian ginseng, winter cherry, bufera<\/li>\n<li><strong>Part used:<\/strong> the root (the leaves have a different, more narcotic profile)<\/li>\n<li><strong>Origin and reference cultivation:<\/strong> India, Nepal and arid areas of the subcontinent<\/li>\n<li><strong>Tradition:<\/strong> Ayurveda, category <em>Rasayana<\/em> (rejuvenators)<\/li>\n<li><strong>Quality marker:<\/strong> root extract standardised to a minimum of <strong>5% withanolides<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. El \u00abtermostato\u00bb biol\u00f3gico: c\u00f3mo modula la ashwagandha tu cortisol y tus neurotransmisores<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ashwagandha is considered a \u00abfirst-line\u00bb adaptogen because it works as a <strong>bidirectional regulator of the hypothalamic-pituitary-adrenal (HPA) axis<\/strong>. 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The recent scientific evidence is solid. The <strong>meta-analysis by Arumugam and colleagues (2024)<\/strong>, which pooled 9 randomised controlled trials and 558 participants, documented a significant reduction in perceived stress (mean difference of \u22124.72 points on the PSS scale), in anxiety symptoms and in cortisol levels compared with placebo.<sup class=\"cita\">7<\/sup> The double-blind trial by <strong>Lopresti (2019)<\/strong> had already shown that same drop in serum cortisol together with an improvement in self-reported stress.<sup class=\"cita\">8<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, its action is not limited to hormones. Ashwagandha exerts a <strong>\u00abGABAergic mimicry\u00bb<\/strong>, binding to GABA-A receptors to produce an anxiolytic effect without causing dependence, and it modulates serotonin levels, profoundly improving mood.<sup class=\"cita\">15<\/sup><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p class=\"wp-block-paragraph\">Ashwagandha helps the body respond efficiently to mental and physical stress, facilitating the return to a state of balance and restoring homeostasis.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">3. Ashwagandha y fuerza muscular: un aliado inesperado en el rendimiento f\u00edsico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A diferencia de otros relajantes naturales que pueden inducir letargo o debilidad muscular, la ashwagandha ofrece un beneficio diferenciador: <strong>it improves physical performance<\/strong>. El metaan\u00e1lisis bayesiano de Bonilla y colaboradores (2021) concluy\u00f3 que la suplementaci\u00f3n con ashwagandha resulta superior al placebo para mejorar la fuerza m\u00e1xima, la potencia y el consumo m\u00e1ximo de ox\u00edgeno en adultos sanos.<sup class=\"cita\">10<\/sup> Various trials have described improvements in the bench press, in squat performance and, most notably, in the <strong>speed of muscle recovery<\/strong> after intense exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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 <strong>low to very low<\/strong> for claiming that the plant meaningfully enhances adaptations to strength training.<sup class=\"cita\">11<\/sup> The balanced reading is that <strong>it helps, but does not replace training<\/strong>: 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 \u00abthe strength of a horse\u00bb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. El efecto de la ashwagandha en el sue\u00f1o: calidad sobre cantidad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The specific epithet <em>somnifera<\/em> is no accident; it points directly to its ability to induce rest. We must be precise, however: while the <strong>leaves<\/strong> of the plant have traditional narcotic effects, modern <strong>root extracts<\/strong> focus on improving <strong>sleep architecture<\/strong> naturally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to the meta-analysis by <strong>Cheah and colleagues (2021)<\/strong>, published in <em>PLOS ONE<\/em>, la ashwagandha mejora de forma significativa la calidad global del sue\u00f1o y, con calidad de evidencia moderada, la <strong>sleep latency<\/strong> \u2014the time needed to fall asleep\u2014, with a particularly marked effect in people diagnosed with insomnia.<sup class=\"cita\">9<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A critical detail for the patient is <strong>patience<\/strong>: the most robust clinical benefits in mental alertness on waking and in sleep depth usually appear after continued use of <strong>at least 8 weeks<\/strong>. No funciona como una pastilla para dormir de acci\u00f3n r\u00e1pida, sino como un reparador biol\u00f3gico a largo plazo. Para el contexto m\u00e1s amplio del sue\u00f1o profundo, puede consultarse nuestra entrada sobre <a href=\"https:\/\/ecokompass.com\/en\/sistema-glinfatico-higiene-del-sueno\/\">el sistema glinf\u00e1tico y la higiene del sue\u00f1o<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Ashwagandha, enfoque y nitidez mental: m\u00e1s que calma, claridad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e1s all\u00e1 de la relajaci\u00f3n, la ashwagandha es un potente <strong>nootropic<\/strong>. Its ability to protect neurons against oxidative stress thanks to the <strong>withanolides and sitoindosides<\/strong> makes it possible to improve cognitive function both in healthy young people and in adults with mild impairment.<sup class=\"cita\">15<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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 <strong>memory<\/strong>, in <strong>attention and processing speed<\/strong> and in <strong>executive function<\/strong>.<sup class=\"cita\">12<\/sup> To obtain benefits in mental sharpness, studies suggest doses of <strong>300 mg twice a day<\/strong>. Under this regimen, consistent improvements have been observed in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Processing speed:<\/strong> the ability to react and process information more quickly.<\/li>\n<li><strong>Sustained attention:<\/strong> improves focus during prolonged tasks.<\/li>\n<li><strong>Working memory:<\/strong> optimises the retention of data needed for complex cognitive processes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. Mistaken identities: a risk for the consumer<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">From a pharmacological standpoint it is worth warning about the <strong>\u00abconfusion of identities\u00bb<\/strong> en el mercado. Es un error com\u00fan equiparar la ashwagandha con el ginseng coreano, americano o siberiano. Aunque todos sean adapt\u00f3genos, sus mecanismos de acci\u00f3n son distintos. Del mismo modo, la identificaci\u00f3n err\u00f3nea con <em>Physalis alkekengi<\/em> can lead to the use of a plant with a completely different safety and efficacy profile.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para el consumidor pr\u00e1ctico, la ashwagandha se presenta en <strong>powders and capsules<\/strong>. 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 <strong><em>Withania somnifera<\/em><\/strong>, that it specifies that it comes from the <strong>root<\/strong> 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 <a href=\"https:\/\/ecokompass.com\/en\/product\/ashwagandha-ksm-66-n2-natural-nutrition\/\">product sheet for a KSM-66\u00ae root extract with those details specified<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. The small print: safety, interactions and critical precautions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The fact that it is a natural product does not mean it is free of risks. Ashwagandha has <strong>real and potent pharmacological activity<\/strong> that requires professional supervision in specific cases.<sup class=\"cita\">1,19<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Drug interactions:<\/strong> 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 <strong>raise thyroid hormones<\/strong>, interfering with thyroid treatments.<sup class=\"cita\">13,19<\/sup><\/li>\n<li><strong>Immune system and autoimmunity:<\/strong> by increasing immune activity, it could reduce the effectiveness of immunosuppressants (ciclosporin, tacrolimus, prednisone). For this reason, people with autoimmune diseases \u2014such as lupus or rheumatoid arthritis\u2014 should avoid it.<sup class=\"cita\">19<\/sup><\/li>\n<li><strong>Absolute contraindications:<\/strong> it is strictly <strong>prohibited in pregnancy<\/strong> because of its possible abortifacient effects. It should also be avoided in people with <strong>liver disease<\/strong> (cases of cholestatic-pattern liver injury have been described, with a latency of 2 to 12 weeks), stomach ulcers or <strong>prostate cancer<\/strong> that is hormone-sensitive, given that it can raise testosterone.<sup class=\"cita\">2,19<\/sup><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">To this clinical picture must be added a <strong>European regulatory context worth knowing about<\/strong>: the Committee on Herbal Medicinal Products of the <strong>EMA never adopted a European monograph<\/strong> of <em>Withania somnifera<\/em>;<sup class=\"cita\">4<\/sup> <strong>Denmark bans<\/strong> the sale of supplements and drinks containing it;<sup class=\"cita\">5<\/sup> and the Dutch institute <strong>RIVM<\/strong> concluded in 2024 that no safe level of exposure could be established and advised against its use.<sup class=\"cita\">6,18<\/sup> It is not a matter of dismissing the plant, but of using it with discernment, a traceable product and professional guidance.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Composition and active constituents<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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:<sup class=\"cita\">15<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Group of compounds<\/strong><\/th><th><strong>Main representatives<\/strong><\/th><th><strong>Attributed role<\/strong><\/th><\/tr><\/thead><tbody>\n<tr><td><strong>Withanolides<\/strong> (steroidal lactones)<\/td><td>Withaferin A, withanolide A, withanolide D<\/td><td>Quality markers of the extract; anti-inflammatory, antioxidant and antitumour activity in experimental models<\/td><\/tr>\n<tr><td><strong>Sitoindosides<\/strong> (glycowithanolides)<\/td><td>Sitoindosides VII\u2013X<\/td><td>Anti-stress and neuroprotective activity<\/td><\/tr>\n<tr><td><strong>Alkaloids<\/strong><\/td><td>Withanine, somniferine, tropine, cuscohygrine<\/td><td>Sedative and hypotensive effect described in preclinical models<\/td><\/tr>\n<tr><td><strong>Saponins and phytosterols<\/strong><\/td><td>Sitosterol, stigmasterol<\/td><td>Modulation of the inflammatory response<\/td><\/tr>\n<tr><td><strong>Others<\/strong><\/td><td>Iron, free amino acids, polysaccharides<\/td><td>Secondary nutritional support<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Professional criterion:<\/strong> a non-standardised extract is a product without guarantees. Always look on the label for the wording \u00abroot extract standardised to X % withanolides\u00bb, with a minimum of <strong>5 %<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pharmacological properties<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Property<\/strong><\/th><th><strong>Mechanism described<\/strong><\/th><\/tr><\/thead><tbody>\n<tr><td>Adaptogenic<\/td><td>Bidirectional modulation of the HPA axis and lowering of serum cortisol<sup class=\"cita\">7,8<\/sup><\/td><\/tr>\n<tr><td>Anxiolytic<\/td><td>Affinity for GABA-A receptors (\u00abGABAergic mimicry\u00bb), without causing dependence<sup class=\"cita\">15<\/sup><\/td><\/tr>\n<tr><td>Mild hypnotic<\/td><td>Improvement in sleep latency and efficiency with continued use<sup class=\"cita\">9<\/sup><\/td><\/tr>\n<tr><td>Nootropic and neuroprotective<\/td><td>Neuronal protection against oxidative stress mediated by withanolides and sitoindosides<sup class=\"cita\">12,15<\/sup><\/td><\/tr>\n<tr><td>Anti-inflammatory and antioxidant<\/td><td>Reduction of oxidative damage and modulation of inflammatory mediators<sup class=\"cita\">15<\/sup><\/td><\/tr>\n<tr><td>Ergogenic<\/td><td>Improvement in strength, power and muscle recovery (with disputed evidence)<sup class=\"cita\">10,11<\/sup><\/td><\/tr>\n<tr><td>Endocrine<\/td><td>Elevation of testosterone in men and of thyroid hormones<sup class=\"cita\">13,14<\/sup><\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Evidence-backed benefits<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Evidence traffic-light key \u2014 HIGH:<\/strong> meta-analysis or several controlled trials \u00b7 <strong>MODERATE:<\/strong> isolated or small-sample trials \u00b7 <strong>LIMITED:<\/strong> preclinical, in vitro or animal studies, or traditional use.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>HIGH \u2014 Perceived stress and cortisol.<\/strong> Meta-analysis of 9 RCTs and 558 participants with a significant reduction in the PSS scale and in cortisol versus placebo.<sup class=\"cita\">7,8<\/sup><\/li>\n<li><strong>HIGH \u2014 Anxiety.<\/strong> Consistent reduction in anxiety scales in the same pooled trials.<sup class=\"cita\">7<\/sup><\/li>\n<li><strong>HIGH \u2014 Sleep quality and sleep-onset latency.<\/strong> Meta-analysis of 5 trials; the effect on latency reaches moderate quality of evidence and is greater in diagnosed insomnia.<sup class=\"cita\">9<\/sup><\/li>\n<li><strong>MODERATE \u2014 Memory, attention and executive function.<\/strong> Significant improvements in a meta-analysis of 20 RCTs, although with small to medium effect sizes and notable heterogeneity.<sup class=\"cita\">12<\/sup><\/li>\n<li><strong>MODERATE \u2014 Strength and physical performance.<\/strong> Favourable results in the 2021 Bayesian meta-analysis, tempered downwards by the 2026 meta-analysis.<sup class=\"cita\">10,11<\/sup><\/li>\n<li><strong>MODERATE \u2014 Testosterone and male reproductive health.<\/strong> Modest but statistically significant increases; data in women are far scarcer.<sup class=\"cita\">12,14<\/sup><\/li>\n<li><strong>MODERATE \u2014 Subclinical hypothyroidism.<\/strong> 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.<sup class=\"cita\">13<\/sup><\/li>\n<li><strong>LIMITED \u2014 Anti-inflammatory, antioxidant and antitumour action.<\/strong> Data from in vitro and animal models; not transferable to clinical practice for now.<sup class=\"cita\">15<\/sup><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Dosificaci\u00f3n de la ashwagandha<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Aim<\/strong><\/th><th><strong>Form<\/strong><\/th><th><strong>Guideline regimen<\/strong><\/th><th><strong>Duration<\/strong><\/th><\/tr><\/thead><tbody>\n<tr><td>Stress and anxiety<\/td><td>Standardised root extract<\/td><td>300\u2013600 mg\/day in 1\u20132 doses<\/td><td>8\u201312 weeks<\/td><\/tr>\n<tr><td>Sleep<\/td><td>Standardised root extract<\/td><td>300 mg at night<\/td><td>Minimum 8 weeks<\/td><\/tr>\n<tr><td>Cognition and focus<\/td><td>Standardised root extract<\/td><td>300 mg twice a day<\/td><td>8\u201312 weeks<\/td><\/tr>\n<tr><td>Physical performance<\/td><td>Standardised root extract<\/td><td>500\u2013600 mg\/day<\/td><td>8\u201312 weeks<\/td><\/tr>\n<tr><td>Traditional Ayurvedic use<\/td><td>Dried root powder (<em>churna<\/em>)<\/td><td>1\u20132 g, 2\u20133 times a day, with yoghurt, milk or porridge oats<\/td><td>At professional discretion<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Safety notes on dosage<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The available safety reviews cover doses of <strong>125 to 600 mg daily for a maximum of 180 days<\/strong>; above that range or that duration <strong>there are insufficient data<\/strong>.<sup class=\"cita\">16<\/sup><\/li>\n<li>The NIH considers it to be well tolerated for up to about <strong>3 months<\/strong>, and expressly notes that <strong>long-term safety is unknown<\/strong>.<sup class=\"cita\">1,3,20<\/sup><\/li>\n<li>Taking it <strong>with food<\/strong> reduces digestive discomfort, the most frequent adverse effect.<\/li>\n<li>It is prudent to schedule <strong>periodic breaks<\/strong> and, with prolonged use, to monitor liver function and the thyroid profile.<sup class=\"cita\">2<\/sup><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Efectos secundarios de la ashwagandha<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Frequent and mild:<\/strong> gastrointestinal discomfort, nausea, diarrhoea and daytime drowsiness, especially at the start or on an empty stomach.<sup class=\"cita\">17<\/sup><\/li>\n<li><strong>Uncommon:<\/strong> hypersensitivity reactions and skin rashes.<sup class=\"cita\">17<\/sup><\/li>\n<li><strong>Rare but serious:<\/strong> <strong>liver injury<\/strong> with jaundice, pruritus and hyperbilirubinaemia, described with 450\u20131,350 mg\/day for 1 to 4 months; it usually resolves within 1\u20134 months after stopping the product, although cases with a serious outcome have been reported in people with pre-existing liver disease.<sup class=\"cita\">1,2<\/sup><\/li>\n<li><strong>Endocrine:<\/strong> thyrotoxicosis and suppression of the adrenal axis in isolated cases.<sup class=\"cita\">6,19<\/sup><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">It should be stopped immediately and a professional consulted in the event of <strong>yellowing of the skin or eyes, dark urine, generalised itching, pain in the right upper abdomen or unexplained tiredness<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The plant and the nervous system<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">When it is favourable<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El terreno propio de la ashwagandha es el del <strong>over-stimulated nervous system<\/strong>: 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.<sup class=\"cita\">7,9,15<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When it is inadvisable<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Its sedative profile adds to that of drugs that depress the central nervous system. Combination with benzodiazepines, anticonvulsants, barbiturates or alcohol can produce <strong>excessive drowsiness and respiratory depression<\/strong>, and should be avoided unless professionally indicated and monitored.<sup class=\"cita\">19<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Warning sign<\/strong><\/th><th><strong>Action<\/strong><\/th><\/tr><\/thead><tbody>\n<tr><td>Marked daytime drowsiness or difficulty concentrating<\/td><td>Reduce the dose or move the dose to night-time; review concomitant medication<\/td><\/tr>\n<tr><td>Jaundice, dark urine or pruritus<\/td><td><strong>Stop immediately<\/strong> and request liver function tests<\/td><\/tr>\n<tr><td>Palpitations, nervousness, weight loss or heat intolerance<\/td><td>Stop and assess thyroid function<\/td><\/tr>\n<tr><td>Dizziness or hypotension, especially with antihypertensives<\/td><td>Stop and review the regimen with the prescribing professional<\/td><\/tr>\n<tr><td>Hypoglycaemia in a person with treated diabetes<\/td><td>Stop and adjust the antidiabetic treatment under supervision<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Interacciones medicamentosas de la ashwagandha<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Drug group<\/strong><\/th><th><strong>Possible consequence<\/strong><\/th><th><strong>Recommendation<\/strong><\/th><\/tr><\/thead><tbody>\n<tr><td>Benzodiazepines, hypnotics, anticonvulsants, barbiturates<\/td><td>Additive sedation and excessive drowsiness<\/td><td>Avoid the combination<sup class=\"cita\">19<\/sup><\/td><\/tr>\n<tr><td>Oral antidiabetics and insulin<\/td><td>Excessive drop in blood glucose<\/td><td>Close monitoring; adjustment under supervision<sup class=\"cita\">1<\/sup><\/td><\/tr>\n<tr><td>Antihypertensives<\/td><td>Hypotension<\/td><td>Blood pressure monitoring<sup class=\"cita\">1<\/sup><\/td><\/tr>\n<tr><td>Levothyroxine and antithyroid drugs<\/td><td>Elevation of T3 and T4; destabilisation of treatment<\/td><td>Avoid unless under endocrinological monitoring<sup class=\"cita\">13<\/sup><\/td><\/tr>\n<tr><td>Immunosuppressants (ciclosporin, tacrolimus, prednisone)<\/td><td>Loss of immunosuppressive efficacy; graft rejection has been described<\/td><td>Contraindicated<sup class=\"cita\">19<\/sup><\/td><\/tr>\n<tr><td>Cytochrome P450 substrates<\/td><td>Altered metabolism of other drugs<\/td><td>Review the full medication list before starting<sup class=\"cita\">17,19<\/sup><\/td><\/tr>\n<tr><td>Alcohol and CNS depressants<\/td><td>Potentiation of the sedative effect<\/td><td>Avoid<sup class=\"cita\">19<\/sup><\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion: a glimpse into the future of wellbeing<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ashwagandha has gone from being an Ayurvedic secret to a <strong>validated adjuvant<\/strong> for the management of stress, anxiety and rest. To guarantee results it is imperative to look for <strong>standardised extracts that ensure a minimum of 5% withanolides<\/strong>, since variability between crops can cancel out its benefits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En un mundo que no deja de acelerar, la ashwagandha no nos ofrece una v\u00eda de escape, sino una <strong>tool for adaptation<\/strong>. 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?<\/p>\n\n\n\n<div class=\"wp-block-group has-background is-layout-constrained wp-container-core-group-is-layout-f93149a4 wp-block-group-is-layout-constrained\" style=\"background-color:#e8efd8;padding-top:1.2rem;padding-right:1.2rem;padding-bottom:1.2rem;padding-left:1.2rem\">\n\n<p class=\"wp-block-paragraph\"><strong>Available in our EcoSHOP.<\/strong> Among the references selected by the Department of Natural Medicine at <strong>EcoKOMPASS<\/strong> is the <strong>Ashwagandha KSM-66\u00ae by N2 Natural Nutrition<\/strong>: root extract of <em>Withania somnifera<\/em> KSM-66\u00ae with bioavailable magnesium, in a 180-capsule pack (90 days of treatment), at a dose of 2 capsules daily. Vegan, gluten-free, lactose-free and GMO-free product, manufactured in Europe under GMP standards.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2192 <a href=\"https:\/\/ecokompass.com\/en\/product\/ashwagandha-ksm-66-n2-natural-nutrition\/\">See the full product sheet in the EcoSHOP<\/a><\/strong> \u2014 composition, directions for use and price.<\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Not recommended during pregnancy, breastfeeding or in those under 18 years of age. Consult the precautions and interactions described above in this same post before starting use.<\/p>\n\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Quick facts<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended for<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chronic stress:<\/strong> reduces perceived stress and normalises elevated cortisol in a sustained manner.<\/li>\n<li><strong>Mild or moderate generalised anxiety:<\/strong> anxiolytic effect via the GABAergic pathway, without creating dependence.<\/li>\n<li><strong>Sleep-onset insomnia:<\/strong> shortens the time taken to fall asleep and improves sleep efficiency.<\/li>\n<li><strong>Non-restorative sleep:<\/strong> improves the feeling of rest and mental alertness on waking after 8 weeks of use.<\/li>\n<li><strong>Fatigue and adaptive exhaustion:<\/strong> restores resilience against physical and mental stressors.<\/li>\n<li><strong>Brain fog and loss of focus:<\/strong> improves working memory, sustained attention and processing speed.<\/li>\n<li><strong>Poor performance and slow muscle recovery:<\/strong> supports strength and shortens recovery time after intense exercise.<\/li>\n<li><strong>Decline in male vitality:<\/strong> modest increases in testosterone and improvement in reproductive parameters in men.<\/li>\n<li><strong>Untreated subclinical hypothyroidism:<\/strong> a double-blind trial described normalisation of TSH, T3 and T4, always under endocrinological supervision.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Directions<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Insist on Indian origin.<\/strong> The <em>Withania somnifera<\/em> grown in India \u2014where the plant has its agricultural tradition and its quality control\u2014 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.<\/li>\n<li><strong>Make sure it is root, not leaf.<\/strong> Modern extracts with clinical backing come from the <strong>root<\/strong>; the leaf has a different narcotic profile and is not the part that has been studied.<\/li>\n<li><strong>Minimum standardisation of 5% withanolides.<\/strong> Without that information on the label, the product is not comparable with the one used in clinical trials.<\/li>\n<li><strong>Visible scientific name.<\/strong> It must state <em>Withania somnifera<\/em>. Do not confuse it with true ginseng (<em>Panax<\/em>) or with winter cherry (<em>Physalis alkekengi<\/em>), which do not share its therapeutic profile.<\/li>\n<li><strong>Therapeutic patience.<\/strong> It is not a fast-acting hypnotic: consistent effects appear from week 4 onwards and consolidate around week 8.<\/li>\n<li><strong>Take it with food.<\/strong> Root powder blends well into yoghurt, milk or oats, which reduces digestive discomfort.<\/li>\n<li><strong>Use in cycles.<\/strong> Safety is documented for up to around 3 months; beyond that it is advisable to take a break and reassess with a professional.<\/li>\n<li><strong>Regulatory context.<\/strong> 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.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Contraindications and precautions<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pregnancy:<\/strong> strictly contraindicated because of its possible abortifacient effects.<\/li>\n<li><strong>Breastfeeding:<\/strong> avoid owing to the absence of safety data.<\/li>\n<li><strong>Liver disease or altered transaminases:<\/strong> avoid; cases of cholestatic liver injury have been described.<\/li>\n<li><strong>Autoimmune diseases<\/strong> (lupus, rheumatoid arthritis, multiple sclerosis): avoid, because it stimulates immune activity.<\/li>\n<li><strong>Treatment with immunosuppressants<\/strong> (ciclosporin, tacrolimus, prednisone) or organ transplant: contraindicated owing to the risk of loss of efficacy and rejection.<\/li>\n<li><strong>Thyroid disease or treatment with levothyroxine:<\/strong> avoid unless under endocrinological supervision, as it raises T3 and T4.<\/li>\n<li><strong>Hormone-sensitive prostate cancer:<\/strong> avoid, given that it may raise testosterone.<\/li>\n<li><strong>Gastric ulcer or active gastritis:<\/strong> avoid owing to irritation of the mucosa.<\/li>\n<li><strong>Treatment with sedatives, benzodiazepines, anticonvulsants or barbiturates:<\/strong> avoid owing to additive sedation.<\/li>\n<li><strong>Diabetes under treatment:<\/strong> caution and blood glucose monitoring, owing to the risk of hypoglycaemia.<\/li>\n<li><strong>Hypertension under treatment:<\/strong> caution and blood pressure monitoring, owing to the risk of hypotension.<\/li>\n<li><strong>Scheduled surgery:<\/strong> discontinue at least two weeks beforehand because of its sedative and hypotensive effect.<\/li>\n<li><strong>Children and adolescents:<\/strong> not recommended owing to a lack of safety data.<\/li>\n<li><strong>Allergy to nightshades (Solanaceae):<\/strong> avoid, as it belongs to that botanical family.<\/li>\n<li><strong>Prolonged use beyond 3 months:<\/strong> no safety data; requires breaks and monitoring of liver and thyroid function.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\uded2 <strong>The product in our EcoSHOP<\/strong> \u2014 See the product sheet for the <a href=\"https:\/\/ecokompass.com\/en\/product\/ashwagandha-ksm-66-n2-natural-nutrition\/\">Ashwagandha KSM-66\u00ae by N2 Natural Nutrition<\/a>: composition, directions for use and price.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Supplementary documentation<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We expand this post with three downloadable materials prepared by the Department of Natural Medicine at <strong>EcoKOMPASS<\/strong> (<a href=\"http:\/\/ecokompass.com\/en\/\">ecokompass.com<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\ud83c\udfa7 <strong>Ashwagandha Podcast<\/strong> \u2014 <a href=\"https:\/\/drive.google.com\/file\/d\/1Z1PHnOYW6vB7eocOQYOmXAeYI85HzcBu\/view?usp=sharing\" target=\"_blank\" rel=\"noopener\">Listen to the podcast<\/a><\/li>\n<li>\ud83d\udcda <strong>Ashwagandha Dossier<\/strong> \u2014 <a href=\"https:\/\/drive.google.com\/file\/d\/11T3GTI2vpmUncgfEhGrzhHjagt4ud5Nn\/view?usp=sharing\" target=\"_blank\" rel=\"noopener\">Consult the dossier<\/a><\/li>\n<li>\ud83d\udcc4 <strong>Ashwagandha Report<\/strong> \u2014 <a href=\"https:\/\/drive.google.com\/file\/d\/1d4eR90_WjZnm9I5cfXxZenB8pwwvV3QR\/view?usp=sharing\" target=\"_blank\" rel=\"noopener\">Read the full report<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-group has-background is-layout-constrained wp-container-core-group-is-layout-f93149a4 wp-block-group-is-layout-constrained\" style=\"background-color:#e8efd8;padding-top:1.2rem;padding-right:1.2rem;padding-bottom:1.2rem;padding-left:1.2rem\">\n\n<p class=\"has-small-font-size wp-block-paragraph\"><strong>Disclaimer.<\/strong> This report is exclusively educational and informative in nature. It does not constitute individualised medical advice nor does it replace consultation with a healthcare professional. EcoKOMPASS accepts no responsibility for the inappropriate use of the supplements mentioned. If in any doubt, consult your doctor or pharmacist.<\/p>\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><strong>Health claims.<\/strong> The properties and effects described derive from the scientific literature and the tradition of use cited in the references, and are presented for informational purposes. They do not constitute authorised health claims within the meaning of Regulation (EC) No 1924\/2006 of the European Parliament and of the Council, nor do they imply inclusion in the European Commission's Register of nutrition and health claims evaluated by EFSA. Food supplements are not a substitute for a varied and balanced diet or a healthy lifestyle, and should not be used as substitutes for a balanced diet.<\/p>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Bibliographic references<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Institutional sources and official bodies<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>NIH, Office of Dietary Supplements \u2014 <em>Ashwagandha: Is it helpful for stress, anxiety, or sleep?<\/em> Health Professional Fact Sheet (updated 2 May 2025) \u2014 <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Ashwagandha-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">ods.od.nih.gov<\/a><\/li>\n<li>NIH, NIDDK \u2014 <em>Ashwagandha<\/em>. In: LiverTox: Clinical and Research Information on Drug-Induced Liver Injury (updated 3 December 2024), Bookshelf ID NBK548536 \u2014 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK548536\/\" target=\"_blank\" rel=\"noopener\">ncbi.nlm.nih.gov<\/a><\/li>\n<li>NIH, NCCIH \u2014 <em>Ashwagandha: Usefulness and Safety<\/em> (updated March 2023) \u2014 <a href=\"https:\/\/www.nccih.nih.gov\/health\/ashwagandha\" target=\"_blank\" rel=\"noopener\">nccih.nih.gov<\/a><\/li>\n<li>European Medicines Agency (EMA), Committee on Herbal Medicinal Products \u2014 <em>Final public statement on Withania somnifera (L.) Dunal, radix<\/em>, EMA\/HMPC\/681519\/2012 (2013). The HMPC did not adopt a Union monograph \u2014 <a href=\"https:\/\/www.ema.europa.eu\/en\/medicines\/herbal\/withaniae-somniferae-radix\" target=\"_blank\" rel=\"noopener\">ema.europa.eu<\/a><\/li>\n<li>F\u00f8devarestyrelsen (Danish Veterinary and Food Administration) \u2014 <em>Ashwagandha i kosttilskud og drikkevarer<\/em>. Ban on sale in food products \u2014 <a href=\"https:\/\/foedevarestyrelsen.dk\/kost-og-foedevarer\/alt-om-mad\/kemi-i-maden\/mad-med-uoensket-kemi\/ashwagandha\" target=\"_blank\" rel=\"noopener\">foedevarestyrelsen.dk<\/a><\/li>\n<li>de Heer, J. A. (2024) \u2014 <em>Risk assessment of herbal preparations containing Withania somnifera (Ashwagandha)<\/em>. RIVM letter report 2024-0029 \u2014 <a href=\"https:\/\/www.rivm.nl\/bibliotheek\/rapporten\/2024-0029.pdf\" target=\"_blank\" rel=\"noopener\">rivm.nl<\/a><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Studies, systematic reviews and meta-analyses<\/h3>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Arumugam, V. <em>et al.<\/em> (2024) \u2014 <em>Effects of Ashwagandha (Withania somnifera) on stress and anxiety: A systematic review and meta-analysis<\/em>. <em>Explore<\/em>, 20(6), 103062 \u2014 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39348746\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n<li>Lopresti, A. L. <em>et al.<\/em> (2019) \u2014 <em>An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract<\/em>. <em>Medicine (Baltimore)<\/em>, 98(37), e17186 \u2014 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6750292\/\" target=\"_blank\" rel=\"noopener\">PMC<\/a><\/li>\n<li>Cheah, K. L. <em>et al.<\/em> (2021) \u2014 <em>Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis<\/em>. <em>PLOS ONE<\/em>, 16(9), e0257843 \u2014 <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0257843\" target=\"_blank\" rel=\"noopener\">PLOS ONE<\/a><\/li>\n<li>Bonilla, D. A. <em>et al.<\/em> (2021) \u2014 <em>Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis<\/em>. <em>J. Funct. Morphol. Kinesiol.<\/em>, 6(1), 20 \u2014 <a href=\"https:\/\/www.mdpi.com\/2411-5142\/6\/1\/20\" target=\"_blank\" rel=\"noopener\">MDPI<\/a><\/li>\n<li>Lee, J.-C. and Heo, A.-S. (2026) \u2014 <em>Adjunctive Ashwagandha supplementation and resistance-training adaptations in healthy adults: a systematic review and meta-analysis<\/em>. <em>Nutrients<\/em>, 18(17), 2815 \u2014 <a href=\"https:\/\/doi.org\/10.3390\/nu18172815\" target=\"_blank\" rel=\"noopener\">DOI<\/a><\/li>\n<li>Zhu, X. <em>et al.<\/em> (2026) \u2014 <em>Effects of Withania somnifera (L.) Dunal (Ashwagandha) on cognitive and physical function in adults: a systematic review and meta-analysis<\/em>. <em>Frontiers in Pharmacology<\/em>, 17, 1799467 \u2014 <a href=\"https:\/\/www.frontiersin.org\/journals\/pharmacology\/articles\/10.3389\/fphar.2026.1799467\/full\" target=\"_blank\" rel=\"noopener\">Frontiers<\/a><\/li>\n<li>Sharma, A. K., Basu, I. and Singh, S. (2018) \u2014 <em>Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients<\/em>. <em>J. Altern. Complement. Med.<\/em>, 24(3), 243\u2013248 \u2014 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28829155\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n<li>Roy, D. <em>et al.<\/em> (2025) \u2014 <em>Effects of Ashwagandha on Reproductive Health: A Systematic Review of Sex-Specific Hormonal and Fertility Outcomes<\/em>. <em>Phytotherapy Research<\/em> \u2014 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ptr.70128\" target=\"_blank\" rel=\"noopener\">Wiley<\/a><\/li>\n<li>Paul, S. <em>et al.<\/em> (2021) \u2014 <em>Withania somnifera (L.) Dunal (Ashwagandha): A comprehensive review on ethnopharmacology, pharmacotherapeutics, biomedicinal and toxicological aspects<\/em>. <em>Biomed. Pharmacother.<\/em>, 143, 112175 \u2014 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34649336\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n<li>Coope, O. C. <em>et al.<\/em> (2026) \u2014 <em>Back to the Roots: Safety and Tolerability of Standardised Ashwagandha Root Extract in Healthy Adults<\/em>. <em>Pharmaceuticals<\/em>, 19(5), 725 \u2014 <a href=\"https:\/\/www.mdpi.com\/1424-8247\/19\/5\/725\" target=\"_blank\" rel=\"noopener\">MDPI<\/a><\/li>\n<li>Kumar, A. <em>et al.<\/em> (2026) \u2014 <em>Potential Adverse Effects of Ashwagandha: A Critical Review of Preclinical and Clinical Evidence<\/em>. <em>Phytotherapy Research<\/em> \u2014 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ptr.70158\" target=\"_blank\" rel=\"noopener\">Wiley<\/a><\/li>\n<li>Brendler, T. <em>et al.<\/em> (2025) \u2014 <em>Ashwagandha: Is It Safe? Part 1: A Regulatory Review<\/em>. <em>Phytotherapy Research<\/em> \u2014 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ptr.70151\" target=\"_blank\" rel=\"noopener\">Wiley<\/a><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Phytotherapy monographs and verified popular science<\/h3>\n\n\n\n<ol start=\"19\" class=\"wp-block-list\">\n<li>Memorial Sloan Kettering Cancer Center \u2014 <em>About Herbs: Ashwagandha<\/em> (updated 28 July 2026) \u2014 <a href=\"https:\/\/www.mskcc.org\/cancer-care\/integrative-medicine\/herbs\/ashwagandha\" target=\"_blank\" rel=\"noopener\">mskcc.org<\/a><\/li>\n<li>NIH, Office of Dietary Supplements \u2014 <em>Ashwagandha<\/em>, consumer fact sheet \u2014 <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Ashwagandha-Consumer\/\" target=\"_blank\" rel=\"noopener\">ods.od.nih.gov<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><em>Prepared by the Department of Natural Medicine at EcoKOMPASS \u2014 31 August 2026. Scheduled review: August 2028.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>La ashwagandha (Withania somnifera) se estudia por su posible efecto sobre el estr\u00e9s, el sue\u00f1o y el rendimiento. Repasamos 7 claves con la evidencia, las dosis y las contraindicaciones.<\/p>","protected":false},"author":1,"featured_media":4233,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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