Ashwagandha, also known as winter cherry, Withania somnifera or Indian ginseng, has been used for centuries in Ayurveda, the traditional Indian approach to health and healing. The plant has also become a popular ingredient for modern food supplements.
What Is Ashwagandha?
Ashwagandha is a perennial plant belonging to the nightshade family. It is native mainly to the dry regions of India, Africa and the Middle East.
Traditionally, the roots are used in particular, although the leaves are also processed in some preparations. Its characteristic constituents include withanolides, alkaloids and saponins. The precise composition may vary depending on the part of the plant, its origin and the manufacturing process.
In food supplements, ashwagandha is used as ground root powder or in the form of concentrated extracts. Standardised extracts provide a defined content of selected compounds.
What Makes Ashwagandha Interesting?
Ashwagandha is often described as an adaptogen. This term refers to plant-based substances that are believed to help the body adapt to physically and mentally demanding situations. A systematic review and meta-analysis of ashwagandha preparations found reductions in perceived stress, symptoms of anxiety and cortisol levels.
Its potential effects on sleep are also being investigated. A further analysis found an improvement in overall sleep, particularly among people with sleep disorders.
Research is also exploring potential positive effects on cognitive performance and memory. Other areas of investigation include antioxidant, neuroprotective and anti-inflammatory properties, as well as possible links with the immune and endocrine systems.
A Versatile Ingredient
Depending on the desired formulation, ashwagandha can be used as a powder or extract, for example in capsules, tablets, powder blends or liquid products. It is suitable both for single-ingredient products and for combinations with vitamins, minerals or other plant-based ingredients.
In addition to the plant part used, the extraction process is a particularly important factor in product development. The dosage should therefore always be tailored to the specific raw material and intended use.
According to the German Federal Institute for Risk Assessment, children, pregnant or breastfeeding women and people with current or previous liver disease should not take ashwagandha supplements. As ashwagandha may affect the immune and endocrine systems and interact with medicines, people with thyroid or immune system conditions and those who regularly take medication should consult a healthcare professional before use.
Sources
German Federal Institute for Risk Assessment (BfR) (2024): Ashwagandha: Schlafbeeren-Präparate mit möglichen Gesundheitsrisiken.
Arumugam et al. (2024): Effects of Ashwagandha (Withania somnifera) on Stress and Anxiety: A Systematic Review and Meta-Analysis. Explore, Artikel 103062.
Cheah et al. (2021): Effect of Ashwagandha (Withania somnifera) Extract on Sleep: A Systematic Review and Meta-Analysis. PLOS ONE, 16(9), e0257843.