Ashwagandha – benefits we need to know about

Ashwagandha (Withania somnifera) is an ancient herb with roots in Ayurvedic medicine, used in India for over 3,000 years to increase vitality, energy, and resistance to stress. Also called “Indian ginseng,” it is associated with balancing the body and improving overall health.

 In recent years, its popularity has skyrocketed, both among natural medicine enthusiasts and in scientific circles. The reason is the accumulating body of research that confirms some of the plant's traditional uses. More and more people are turning to ashwagandha as a natural way to cope with stress, improve sleep, and maintain mental and physical energy in everyday life.

 Adaptogen – remember this word

Adaptogens are natural substances that help the body adapt to stress by regulating hormonal responses and maintaining internal balance. They are not aggressive in action, but gently restore harmony to the body's systems. Ashwagandha is one of the most famous adaptogens, highly valued for its ability to reduce levels of cortisol - the stress hormone - and support the nervous system without causing habituation or drowsiness. This action makes it a preferred choice for chronic fatigue, anxiety and mental exhaustion. 

Ashwagandha contains bioactive compounds such as withanolides, alkaloids, sitoinosides, and amino acids, which are “responsible” for its strong balancing effect. It is these natural components that help restore the nervous system and maintain hormonal balance.

 What does ashwagandha treat?

Although not classified as a drug, ashwagandha is widely used as a complementary therapy for various physical and psycho-emotional conditions. Its effects are supported by both traditional medicine and a number of modern scientific studies.

Chronic stress and anxiety – helps lower cortisol and improves the body’s resistance to emotional stress. According to a study published in Indian Journal of Psychological Medicine (2012), ashwagandha extract significantly reduced stress levels in adults.
Insomnia – has a calming effect on the nervous system and promotes natural sleep without causing addiction.
Physical exhaustion and fatigue – increases energy and endurance by supporting the adrenal glands.
Decreased libido and reproductive problems – traditionally used to improve fertility and sexual function in men.
Cognitive impairment and poor memory – some studies show improvements in concentration and brain function with regular intake.

Maintaining optimal blood sugar levels – according to a publication in Journal of Ethnopharmacology (2000), the plant may contribute to the normalization of blood glucose levels.

Ashwagandha and cortisol – general recommendations

One of the most well-studied properties of ashwagandha is its ability to regulate levels of cortisol, the main stress hormone. Withanolides, the main active ingredients in the plant, play a key role in modulating the hypothalamic-pituitary-adrenal axis, thereby helping to reduce chronic stress and its physical manifestations. Clinical data shows that regular intake of a standardized ashwagandha extract leads to a significant reduction in serum cortisol levels and reduces feelings of anxiety.

Recommendations:

Choose products with a standardized extract containing a minimum of 5% withanolides.

Take in the morning or early afternoon to avoid affecting nighttime sleep.

Combine with a balanced diet and moderate physical activity.

Avoid combining with other hormonally active supplements without medical advice.

Monitor the effect and if you are sensitive, start with a lower dose.

 Ashwagandha for sleep

Insomnia is often the result of elevated levels of stress, anxiety, or an imbalance of hormones that regulate the sleep-wake cycle. Accumulated emotional and physical stress can keep the nervous system in a constant state of tension, making it difficult to fall asleep and get adequate rest. 

Ashwagandha has a calming effect thanks to the withanolides and trimethoxylates it contains, which help regulate cortisol naturally and support central nervous system function. A study published in Cureus (2021) shows that taking ashwagandha extract significantly improves sleep quality in people with chronic insomnia.

Recommendations:

Take 30–60 minutes before bedtime, preferably in capsule or powder form.

Combine with relaxation techniques – yoga, deep breathing or meditation.

Maintain a regular sleep schedule and limit screens before bed.

Avoid caffeine and stimulating drinks in the evening.

Consult a doctor for chronic insomnia or co-occurring conditions.

Ashwagandha for women – why?

Ashwagandha is particularly important for women's health, regulating hormonal balance, reducing symptoms of PMS and menopause, and improving stress resistance. 

Thanks to its adaptogenic properties, this herb has a beneficial effect on the nervous system and supports psycho-emotional stability, especially with frequent mood swings, irritability, and fatigue. 

It also has a supportive effect on libido and reproductive function, helping to maintain optimal estrogen levels in the body. As has already become clear, ashwagandha has a positive effect on chronic fatigue, sleep problems, and decreased concentration - common conditions in the busy everyday life of modern women.

And what does it bring to men?

Ashwagandha is associated with increasing testosterone, improving fertility, muscle tone, and physical endurance. It is often used as a natural libido support and for recovery after intense physical or mental exertion.

Dietary supplements with ashwagandha

Ашваганда се предлага под различни форми и формули, което позволява разнообразен избор според индивидуалните нужди. Най-разпространени са чистите екстракти, стандартизирани по съдържание на витанолиди – основните активни съединения. Те гарантират контролирана ефективност и стабилно действие.

На пазара се срещат и комбинирани формули, които съчетават ашваганда с други адаптогени като родиола, магнезий, витамини от група B или L-теанин – с цел подсилване на антистресовия и енергизиращ ефект.

По отношение на формата, добавките могат да бъдат:

Капсули или таблетки – удобни за дозиране и ежедневен прием.

Прах – подходящ за разтваряне във вода, смутита или сок

Течен екстракт (тинктура) – осигурява по-бързо усвояване.

Функционални напитки – включени в готови формули за тонус и релакс.

Science turns its gaze to nature

Ashwagandha has long been valued in traditional medicine, but it is now the subject of serious scientific research. The medical community is increasingly looking at it as a natural support for a number of conditions, and upcoming research will continue to reveal its potential in health care.

With the growing interest in natural therapies, ashwagandha has every reason to establish itself as a key element in future integrative approaches to good physical and mental well-being.