Ashwagandha – An Ancient Herb for Modern Times

Ashwagandha – An Ancient Herb for Modern Times

In today’s fast-paced world, where stress, fatigue, and burnout seem to be the norm, more and more people are turning to natural ways to support their health. One herb that’s gained significant attention is ashwagandha (Withania somnifera) – a powerful adaptogen rooted in Ayurvedic tradition, now backed by growing scientific evidence.

✨ What is Ashwagandha?

Ashwagandha is a small shrub native to arid regions of India, the Middle East, and parts of Africa. In herbal medicine, the root is the part most commonly used, prized for its high content of active compounds including withanolides, alkaloids, sitoindosides and flavonoids.

Its name comes from Sanskrit:

  • "ashwa" meaning horse

  • "gandha" meaning smell

This refers both to the earthy aroma of the root and its traditional reputation for bestowing the "strength of a horse".

💪 Adaptogenic & Nervous System Support

Ashwagandha is classified as an adaptogen – a category of herbs that help the body adapt to physical, emotional and environmental stress. It has a balancing effect on the hypothalamic-pituitary-adrenal (HPA) axis, helping to regulate cortisol levels, the body’s primary stress hormone.

Scientific studies have shown that ashwagandha:

  • 🧠 Supports memory and cognitive function (Choudhary et al., 2017)

  • 😌 Reduces anxiety and chronic stress (Chandrasekhar et al., 2012)

  • 💤 Improves sleep quality without causing daytime drowsiness (Langade et al., 2019)

  • 🔋 Boosts energy and physical endurance (Raut et al., 2012)

  • ⚖️ Helps regulate thyroid hormones, particularly in mild hypothyroidism (Sharma et al., 2018)

🌿 A Favourite in My Practice

Ashwagandha is one of the key herbs featured in my Resilience & Balance Adaptogenic Organic Herbal Tea Blend – a calming, nourishing formula designed to support emotional wellbeing, energy levels and overall hormonal balance.

I often blend ashwagandha with other adaptogens like rhodiola, ginseng, and schisandra to create a powerful synergy that gently supports the nervous system and helps women regain their inner strength – particularly during times of exhaustion, overwhelm or poor sleep.

🚫 Who Should Be Cautious?

While ashwagandha is generally well tolerated and considered safe for most people, there are a few cases where caution is advised:

❗️1. Pregnancy

Ashwagandha may stimulate uterine contractions – it is not recommended during pregnancy. There is also insufficient research to confirm its safety in this period.

❗️2. Autoimmune Conditions

Due to its immunomodulating properties, it should be used cautiously in individuals with autoimmune conditions like Hashimoto’s, lupus or rheumatoid arthritis – always consult a qualified practitioner.

❗️3. Hyperthyroidism

Ashwagandha may increase thyroid hormone levels (T3 and T4), so it should be avoided or used under supervision if you have overactive thyroid.

❗️4. Sedative Medications

Because of its calming effect, ashwagandha may enhance the effect of sedatives, anti-anxiety medications or sleep aids.

❗️5. Before Surgery

It’s best to stop taking ashwagandha at least two weeks before surgery, as it may affect the nervous system and blood pressure.

📚 What Does the Research Say?

Clinical studies suggest that supplementing with ashwagandha root extract (typically 300–600 mg daily, standardised for withanolide content) can significantly reduce cortisol levels and improve stress resilience.

A 2021 systematic review (Salve et al.) found that ashwagandha consistently improved quality of life, sleep, stress response and emotional wellbeing, with few adverse effects when used short-term.

🍵 How to Use Ashwagandha Safely

  • Start with a low dose (e.g. ¼–½ teaspoon of root powder or 200–300 mg of standardised extract).

  • Monitor how your body responds – you can gradually increase the dose if well tolerated.

  • Best results come with consistent use over 6–8 weeks.

  • It can be taken in the evening or during the day, depending on whether your goal is better sleep or improved daytime focus and calm.

🧘Balance in a Teacup

If you feel depleted, emotionally drained or on edge, ashwagandha could be just the gentle support you need. That’s exactly why I’ve included it in my Resilience & Balance Herbal Tea Blend – carefully crafted to help women restore equilibrium and cope with modern-day demands naturally.

Always consult your healthcare practitioner or herbalist before introducing new herbs, especially if you’re on medication or managing a health condition.

PS: If you’re just starting out with herbs and want to understand how they actually work in the body – how to use them safely, match them to specific needs, and avoid common mistakes – I have something for you.

🎥 From Confused to Confident is a free herbal lesson I created to help you build the clarity and confidence you need to begin your herbal journey the right way.

It’s gentle, practical, and perfect for beginners.
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