How to Correctly Use Ashwagandha
Correct Applications of Ashwagandha
What the trends are not telling you about this root medicine!
Written by: Alyssa Holmes, Clinical Herbalist
As you scroll mindlessly on social media, you may have been introduced to a root herb used in Indian Medicine. Withania somnifera, also known commonly as Ashwagandha, or Indian Ginseng, has taken over the internet as a wellness trend. Some users on Reddit report that Withania somnifera calms their anxiety. While others report assisting in weight loss, increase in energy, aiding in insomnia, etc. There is some skepticism in the social media wellness community regarding Ashwagandha’s benefits. Can users' rants and raves be backed by science? What does this root medicine do and how does it work?
The scientific name for Ashwagandha is Withania somnifera and is in the Solanaceae Family (Nightshade Family). The roots of Ashwagandha are adaptogenic. Adaptogenic herbs are used for stabilizing and reducing stress. Adaptogens can balance and promote homeostasis by supporting The Endocrine System. An example of adaptogenic support is decreasing the secretion of Cortisol, the stress hormone produced by the adrenal glands as a stress response.
The National Institute of Health has numerous articles regarding herbal medicine and their scientific purpose. A article written by NIH in 2011 regarding Ashwagandha and its’ constituents states, “ iThe biologically active chemical constituents of Withania somnifera (WS) include alkaloids (isopelletierine, anaferine, cuseohygrine, anahygrine, etc.), steroidal lactones (withanolides, withaferins) and saponins.” The constituents listed contribute to the plants’ adaptogenic properties as well as nervine (stabilizing the nervous system,) and immunomodulating (improve function of immune system). Not only is Ashwagandha’s root adaptogenic, but it also contributes to the immune and nervous system and can provide an explanation for claims of feeling less anxious, improving insomnia, increase in energy, etc.
The biggest critic of this root herb is that it is a placebo. Have you taken Ashwagandha and wondered why you are not feeling any improvement? When taking herbal supplements, it is necessary to follow correct procedures. Different herbal actions require a different approach. Adaptogens are not intended as a “quick fix.” Adaptogenic herbs vary in lengths of use. Withania somnifera is recommended to be taken for up to 3 months as there is not sufficient research to support extended use. That being said, it may take many weeks to see any improvement, as it can take time for the constituents to stabilize the Endocrine System.
The recommended dose of Ashawagandha is 400-600 mg of dried root capsules per day according to the NIH (2021 study). There are other options of delivery including beverages and extracts with varying doses. The time of day to take Ashwagandha is morning or afternoon, as it can cause drowsiness in certain individuals. Do not take Ashwagandha products if you are pregnant, breastfeeding, or have hormone-sensitive prostate cancer.
Withania somnifera has been proven in studies to stabilize cortisol products, therefore decreasing symptoms of cortisol imbalance. Symptoms of cortisol imbalance include weight gain, insomnia, acne, dizziness, fatigue, etc. If you are dealing with high stress levels, Ashwagandha may be the next herbal supplement for you!
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Disclaimer: This article is not intended to diagnose, treat, or cure any disease. Consult with your healthcare practitioner before using.
Sources: Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722.
U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - ashwagandha: Is it helpful for stress, anxiety, or sleep?. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
As an herbal product business, many customers ask about the intended uses and safety of herbal medicine. In this day and age, with social media rampant, there are immense amounts of misinformation. This can be misleading or dangerous to individuals' health and wellbeing. It is also important to Tolle Totum Botanicals to maintain and build the reputation of herbal medicine. Misuse of herbals can be detrimental to health and cause a bad reputation on natural medicine. We strive to spread scientific and correct information regarding the use of herbal supplements. Our founder attends the Southwest Institute of Healing Arts in Tempe, AZ and is finishing the Western Herbalism Program, studying under Joanna Sanchez, Renowned Herbalist and Member of the American Herbalist Guild.