Ashwagandha or Indian ginseng – what is it and how does it work?
Ashwagandha, also known as Withania somnifera or "Indian ginseng," is a powerful herb native to Asia and Africa, deeply rooted in Ayurvedic medicine. As an adaptogen, it helps the body cope with stress by regulating cortisol levels, reducing anxiety, and improving overall resilience. Beyond stress relief, it’s used to enhance energy, improve sleep quality, and support both physical and mental health.
The active ingredients of Indian ginseng are primarily alkaloids and withanolides. Ashwagandha also contains flavonoids, saponins, coumarins, and others. The roots of ashwagandha are primarily used medicinally.
The benefits of ashwagandha root:
- May help reduce stress and anxiety
As an adaptogen, Ashwagandha strengthens the body's ability to cope with stressors and maintain homeostasis, has a calming effect, helps combat anxiety, panic attacks, phobias (e.g. agoraphobia), fatigue, and stress-induced insomnia.
- May benefit athletic performance
Ashwagandha is also a valuable herb for athletes. Taken before training, it increases strength and physical endurance, improves muscle tone, adds energy and vitality. It has an anabolic effect. As an adaptogen, it helps the body adapt to exercise stress, and after training, it reduces the adverse effects of oxidative stress, regenerates muscles, and works against their hypoxia.
- May reduce blood sugar levels
Limited evidence suggests that ashwagandha may have some benefits for people with diabetes or high blood sugar levels. It may reduce blood sugar levels through its effects on insulin secretion and cells’ ability to absorb glucose from the bloodstream.
- May help increase fertility in men
Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels. Ashwagandha can increase sperm production and improve their motility, so it can be used in the treatment of male infertility. Additionally, it may have a positive effect on libido.
Preparations with ashwagandha are contraindicated for pregnant and breastfeeding women and for children. Caution should be exercised by people taking sleeping pills, sedatives, anti-anxiety medications - it may intensify their effects. Preparations with ashwagandha are usually well tolerated, there are no significant side effects.
