Ashwagandha is one of the oldest and most valuable herbs in Ayurvedic medicine, used for over three millennia to support general vitality, stress tolerance and longevity. Also known as “Indian ginseng”, the plant belongs to the group of adaptogens, meaning it can help the body adapt more effectively to physical and mental stress. The most significant group of its active ingredients are withanolides, which have anti-inflammatory, antioxidant and hormone-regulating properties.
Several clinical studies have shown that regular consumption of ashwagandha can reduce cortisol levels in the body, thereby reducing symptoms of chronic stress and anxiety, while improving sleep quality and increasing daytime energy levels. These effects are due to the balancing of the HPA axis (hypothalamic-pituitary-adrenal system), which is the central regulator of the stress response. Its calming effect on the nervous system is not associated with a decrease in performance, and cognitive functions such as memory, attention and learning ability are often improved during treatment.
The plant's effects are not limited to stress management: research suggests it may play a role in alleviating hypothyroidism, helping to maintain healthy levels of sex hormones, and boosting testosterone production and fertility in men. In addition, its adaptogenic properties make it popular among athletes, as it can help improve endurance and regeneration, and reduce oxidative stress caused by physical exertion. Its immune system support is also noteworthy: its antioxidant components inhibit the cell-damaging effects of free radicals and help regulate mediators involved in the body's inflammatory processes.
The effective dose is usually 300–600 mg of standardized ashwagandha extract per day, depending on withanolide content. Although the plant has a favorable safety profile, it is worth consulting a specialist if you have thyroid disease, are pregnant, breastfeeding, or are taking medication.
Due to its scientifically based, versatile effect profile, ashwagandha is one of the most sought-after natural dietary supplements today, which can help maintain physical and mental balance even amidst the challenges of a modern lifestyle.
