Discover what ashwagandha is, its scientifically backed benefits for stress, sleep, and energy, how to take it, and who should avoid it. Complete guide from El Bosque Oriental Herb Shop.
Ashwagandha: what it is, what it's for, and how to take it correctly
Quick summary: Ashwagandha (Withania somnifera) is an adaptogenic plant with over 3,000 years of use in Ayurvedic medicine. Current clinical studies confirm that it reduces cortisol, improves sleep quality, relieves anxiety, and can increase energy and physical performance. The usual dose is 300-600 mg of standardized extract daily, with effects noticed after 4-8 weeks of continuous use.
Table of contents
- What is ashwagandha?
- What is ashwagandha used for?
- Does it really reduce stress and cortisol?
- Does it help you sleep better?
- How much ashwagandha should you take?
- When is the best time to take it?
- How long does it take to take effect?
- Does it have side effects?
- Who should not take it?
- KSM-66 and other extracts: what do they mean?
What is ashwagandha? {#que-es}
Ashwagandha is a small evergreen shrub with yellow flowers and reddish berries that grows naturally in India, North Africa, and some areas of the Mediterranean. Its botanical name is Withania somnifera, and in Sanskrit, "ashwagandha" literally means "smell of horse" (ashwa = horse, gandha = smell), referring to the characteristic aroma of its root.
It is also known as Indian ginseng or winter cherry, although it has no botanical relationship with Asian ginseng. In Indian Ayurvedic medicine, it appears in classic texts from over 3,000 years ago, where it is classified as rasayana, meaning a rejuvenating plant that promotes longevity and vitality.
Its active ingredients: withanolides
The biological activity of ashwagandha comes primarily from its withanolides, a group of steroidal lactones concentrated in the root. The most studied is withaferin A, which shows anti-inflammatory, antioxidant, and adaptogenic properties. The quality of an ashwagandha supplement largely depends on the concentration and standardization of withanolides it contains.
What does "adaptogen" mean?
An adaptogen is a plant or compound that helps the body resist, adapt to, and recover from stressors, whether physical, chemical, or biological, without disrupting the body's normal functioning. Adaptogens do not have a single, specific effect: they act non-specifically, modulating the stress response of the nervous and endocrine systems. Ashwagandha is one of the most studied adaptogens with the most scientific evidence.
What is ashwagandha used for? {#para-que-sirve}
Clinical studies in humans have supported several uses for ashwagandha:
1. Reduction of stress and anxiety
This is the most documented benefit. Multiple placebo-controlled clinical trials show that ashwagandha extract statistically significantly reduces scores on perceived stress (PSS) and anxiety scales. The World Federation of Societies of Biological Psychiatry (WFSBP) and the Canadian Network for Mood and Anxiety Treatments (CANMAT) include it among supplements with a provisional recommendation for generalized anxiety disorder.
2. Improved sleep
Ashwagandha root contains an amino acid called triethylene glycol (TEG) that appears to naturally induce sleep. Several studies have shown improvements in sleep latency (time to fall asleep), sleep quality, and daytime sleepiness in adults with mild insomnia.
3. Cortisol reduction
Cortisol is the primary stress hormone. Chronically elevated levels lead to insomnia, abdominal weight gain, cognitive impairment, and suppression of the immune system. Studies with ashwagandha show reductions in serum cortisol of between 14% and 30% in people with chronic stress.
4. Energy and physical performance
Several trials in athletes and sedentary adults document improvements in cardiorespiratory capacity (VO₂ max), muscle strength, and physical endurance. Reductions in post-exercise muscle damage and recovery time have also been observed.
5. Cognitive function and memory
Ashwagandha has neuroprotective effects on the hippocampus and has shown improvements in working memory, attention, and processing speed in studies with older adults and people with mild cognitive impairment.
6. Testosterone levels and male reproductive health
Studies in men with low testosterone levels or fertility problems show increases in serum testosterone levels and improvements in sperm parameters (concentration, motility, and morphology) after supplementation.
Does it really reduce stress and cortisol? {#estres-cortisol}
Yes, and this is the area with the most evidence. A landmark clinical trial published in Medicine (Chandrasekhar et al., 2012) administered 300 mg twice daily of KSM-66 extract to adults with chronic stress for 60 days. The results were:
- Reduction of 27.9% in serum cortisol in the ashwagandha group compared to placebo
- Reduction of 44% in the perceived stress scale (PSS)
- Significant improvements in overall well-being
A 2021 systematic review published in the Journal of Ethnopharmacology analyzed 12 clinical trials and concluded that ashwagandha consistently reduces stress and anxiety in adults. The effects are more pronounced in people with higher baseline stress levels.
The main mechanism of action is the modulation of the HPA axis (hypothalamic-pituitary-adrenal), which regulates cortisol release in response to stress.
Does it help you sleep better? {#sueno}
Yes, although the mechanism is different from that of a sleeping pill. Ashwagandha does not directly induce sleep or cause sedation. Its effect on sleep is a consequence of its action on cortisol and the nervous system: by reducing the activation of the stress axis, it helps the body enter a state of calm conducive to sleep.
A study published in PLOS ONE (Langade et al., 2021) with 150 healthy adult participants showed significant improvements in:
- Overall sleep quality (PSQI questionnaire)
- Time to fall asleep (sleep latency)
- Total sleep time
- Sleep efficiency
- Daytime sleepiness
Participants taking 120 mg of standardized root extract took 6.5% less time to fall asleep and reported feeling more rested upon waking.
How much ashwagandha should you take? {#dosis}
The dose depends on the objective and the type of extract:
| Objective | Recommended daily dose |
|---|---|
| General stress and anxiety | 300-600 mg of standardized extract |
| Improved sleep | 300-600 mg, preferably at night |
| Physical performance | 500-1,000 mg per day |
| Male fertility | 675 mg in three doses |
Most studies use between 300 and 600 mg per day of standardized extract (with at least 2.5-5% withanolides). The 600 mg dose (divided into two 300 mg doses) is what shows the most consistent effects on cortisol and stress.
For unstandardized root powder extract, traditional Ayurvedic doses are 3-6 grams per day, but the comparison with modern extracts is not direct.
When is the best time to take it? {#cuando-tomar}
There is no universally optimal time, but there are some practical considerations:
- In the morning with breakfast: a good option if taken for stress or daytime energy. Food improves absorption and reduces the possibility of gastric discomfort.
- At night, one or two hours before bed: preferable if the main goal is to improve sleep.
- Divided into two doses (morning and night): the option used in most clinical studies, especially with doses of 600 mg per day.
The most important thing is consistency: ashwagandha does not work immediately. Taking it at the same time every day and maintaining supplementation for at least 4-8 weeks is what allows results to be obtained.
How long does it take to take effect? {#tiempo}
Clinical studies show that the effects on stress and cortisol begin to be noticeable after 2-4 weeks of continuous use, with more pronounced results at 8-12 weeks.
It is an adaptogen, not an immediate-acting anxiolytic. It does not have the rapid effect of a medication. Its action is gradual and cumulative: the body needs time to modulate its neuroendocrine stress response systems.
Some people report a greater sense of calm in the first few days, especially regarding sleep, but objective changes in cortisol and anxiety scales are observed after one month of use.
Does it have side effects? {#efectos-secundarios}
Ashwagandha is generally well-tolerated at usual doses. The described side effects are mild and infrequent:
- Gastrointestinal discomfort (nausea, diarrhea, stomach upset): the most common, especially on an empty stomach. It is minimized by taking it with food.
- Drowsiness at high doses, especially if taken at night.
- Occasional headache when starting supplementation.
Less frequently, and in specific cases with very high doses or questionable quality products, cases of liver damage have been documented. Although rare, they are the reason why it is not recommended to exceed the studied doses or use unstandardized extracts from unreliable sources.
Who should not take ashwagandha? {#contraindicaciones}
There are groups for whom ashwagandha is not suitable:
- Pregnant women: ashwagandha may have abortifacient properties. It is not recommended during pregnancy under any circumstances.
- Lactation: there is insufficient safety data. As a precaution, it is best to avoid it.
- People with thyroid diseases: ashwagandha can increase T3 and T4 levels. In people with hyperthyroidism or on thyroid medication, it can alter hormone levels. Always consult a doctor.
- Autoimmune diseases (lupus, rheumatoid arthritis, multiple sclerosis): as an immune system stimulant, it could exacerbate these conditions.
- Hypotensive, sedative, or hypoglycemic medication: ashwagandha can enhance the effect of these drugs. Consult a doctor before combining them.
- Allergy to nightshades: ashwagandha belongs to this botanical family (along with tomatoes, peppers, and eggplants). Cross-allergies are possible.
If you have any health condition or take medication regularly, always consult your doctor or pharmacist before starting any supplement.
KSM-66 and other extracts: what do they mean? {#ksm66}
When buying ashwagandha, you will see mentions of different types of extract. Here's what they mean:
KSM-66 is the most studied ashwagandha root extract on the market. It is patented by the Indian company Ixoreal Biomed, standardized to a minimum of 5% withanolides, and backed by more than 22 controlled clinical trials. It is the form that appears in most reference studies on stress, cortisol, and physical performance.
Sensoril is another standardized extract that uses both root and leaves, standardized to 10% withanolides. It is usually used at lower doses (125-250 mg) and has good evidence for stress and sleep.
Standard extract or unbranded: any ashwagandha extract standardized to 2.5-5% withanolides. It can be perfectly effective if the extraction process is of high quality, although it has less direct supporting studies than KSM-66.
Unstandardized root powder: the most basic and economical form. It requires much higher doses for comparable effects and lot-to-lot variability is greater.
For most people, a standardized extract with 2.5-5% withanolides from a trusted brand is sufficient. KSM-66 is an additional guarantee of quality and consistency.
What ashwagandha will you find at El Bosque Oriental?
In our store, we offer Ashwagandha 470 mg from Solaray, a standardized high-bioavailability root extract in vegetable capsules. Solaray is one of the most established supplement brands in the international market, with over 45 years of history and strict quality controls in every batch.
If you are looking for a supplement for stress that combines ashwagandha with other calming compounds, we also work with formulas that combine this root with L-theanine and saffron, two ingredients that add to its adaptogenic and anxiolytic action.
In any case, at El Bosque Oriental, we have been advising people on natural health in Fuengirola for over 40 years. If you have any doubts about which product best suits your situation, call us at 952 584 736 or visit us at the herbalist shop.
Other guides you might be interested in
If you want to delve deeper into other essential nutrients for your health, you can consult our Complete Guide to Nutrients, where you will find information on magnesium, omega-3, vitamin D, collagen, probiotics, and many more.
This article is for informational and educational purposes. It does not replace medical advice or diagnosis from a healthcare professional. If you have any doubts about your health, consult your doctor.
