In this article:
- Quick take: Ashwagandha is an adaptogenic herb (also called Withania somnifera) used to help the body manage stress and support overall wellbeing.
- What it does: It may help reduce elevated cortisol and support stress resilience, helping calm the nervous system during busy or challenging times.
- Other potential benefits: May support better sleep quality, mental clarity, energy and hormone balance when used consistently over time.
- How it’s used: Available in forms such as capsules, powders or teas. Many people incorporate it into daily routines as a supplement to support stress, relaxation and overall balance.
If you’ve ever dappled in Ayurvedic or naturopathic medicine it's likely the name Ashwagandha is familiar to you. If not, you may likely be sitting reading this thinking Ashwa-who? Ash – wuh gan duh.
Either way, it’s an ancient herb that may be beneficial to get to know that little better.
Sanskrit for the ‘smell of the horse’ Ashwagandha’s name refers to its unique smell and ability to increase strength and vitality. Beyond Ashwagandha, it is also known under its botanical name Withania Somnifera, as well as Indian Ginseng or Winter Cherry.
Found in dry areas of India and the Middle east this small evergreen shrub has been used in traditional medicines for centuries.
Along with its many different names, it has many different qualities. Naturopathically, this wonder herb is classed as an adaptogen, assisting the body in the management of stress by helping the body utilise and manage any excess of the stress hormone cortisol.
Whilst we know cortisol and the stress response are a necessity for survival, an excess of cortisol can play havoc on our health.
Cortisol and adrenaline had a very important role in the past in times of acute danger. If you were being chased by a predator, cortisol would signal to the heart to beat a little faster to encourage oxygen and blood flow to the legs for that quick escape. However, now it is more common to see these being heightened in our daily commute as we watch the cars bank ahead of us whilst running late to the first of 5 meetings we have booked in for our busy and somewhat stressful days.
Ashwagandha has been shown to substantially reduce cortisol levels over 60 days, with daily doses. Further, it has shown to have the ability to improve the resistance to stress in individuals and thus improve quality of life.
Ashwagandha like many other naturopathic herbs can be consumed as a tea but it has a pungent scent and bitter taste. it is also available in supplement form, derived from the dried root.
References:
- A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
- K. Chandrasekhar, Jyoti Kapoor, and Sridhar Anishetty1
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/High Cortisol Symptoms: What do they mean?
- https://www.healthline.com/health/high-cortisol-symptoms