What is Ashwagandha?

Ashwagandha (Withania somnifera) , also known as winter cherry or Indian ginseng , is one of the most important plants in Ayurvedic medicine – an ancient Indian healing system. The name "ashwagandha" literally means "smell of the horse," referring to the traditional belief that the plant bestows strength, stamina, and vitality like a horse.

The roots and leaves of the plant contain a variety of biologically active substances, primarily withanolides , alkaloids , and saponins , which are responsible for its diverse health benefits. Ashwagandha is classified as an adaptogen – meaning it helps the body adapt better to stressful situations and maintain physical and mental balance .

Ashwagandha is used in both traditional medicine and increasingly in modern Western naturopathy and sports nutrition – especially to reduce stress , promote regeneration and increase energy, focus and hormonal balance .

How does Ashwagandha work in the body?

Ashwagandha works through several biological mechanisms that affect the nervous system , the endocrine system (hormones), and cell functions .

1. Stress reduction and cortisol regulation:
One of the best-known effects of ashwagandha is its ability to lower the stress hormone cortisol . Chronically elevated cortisol levels are associated with symptoms such as insomnia, weight gain, fatigue, anxiety, and muscle weakness.
Studies show that ashwagandha regulates adrenal gland activity and can thus reduce cortisol levels by up to 30% . This improves inner peace, stress resistance, and concentration .

2. Support of the nervous system and mental performance:
Ashwagandha has neuroprotective properties by promoting the formation of nerve cells and reducing oxidative stress in the brain. It improves concentration and memory and can help reduce mental fatigue.
In addition, it modulates the neurotransmitter balance , especially GABA (gamma-aminobutyric acid) and serotonin , resulting in a calming, balancing effect – without causing drowsiness.

3. Hormonal balance and testosterone support:
Ashwagandha has a balancing effect on the endocrine system . In men, it can improve testosterone production and sperm quality , while in women it can stabilize the menstrual cycle and balance hormonal fluctuations .
The withanolides contained in the product act on the hypothalamic-pituitary axis , the central control point for hormone regulation, and thus contribute to a healthy hormonal balance .

4. Promotion of energy, muscle strength and endurance:
In sports nutrition, ashwagandha is known for its performance-enhancing effects . Studies show that daily intake leads to an increase in muscle strength and muscle mass , while simultaneously reducing body fat .
Ashwagandha increases ATP production (cellular energy), improves oxygen utilization and shortens the recovery time after intense exertion.

5. Supporting the immune system:
Ashwagandha strengthens the immune response by activating macrophages and natural killer cells . At the same time, it has an anti-inflammatory effect by reducing the production of pro-inflammatory cytokines.

6. Antioxidant cell protection:
The withanolides contained in ashwagandha protect cells and mitochondria from oxidative stress. This helps to slow down aging processes , maintain cell health , and prevent chronic inflammation.

Benefits of Ashwagandha

• Reduces stress and cortisol levels naturally.

• Promotes calmness, sleep quality, and mental clarity

• Increases energy, strength and endurance

• Improves testosterone levels, fertility, and libido.

• Supports regeneration and muscle growth

• Strengthens the immune system and cell protection

• Promotes emotional stability and concentration

• Supports hormonal balance in men and women

Application and dosage

The recommended daily dose is 300–600 mg of Ashwagandha extract (standardized to 5% withanolides).

• For stress reduction: 300 mg in the morning or evening

• For muscle building and performance enhancement: 500–600 mg daily, preferably over several weeks

• To improve sleep: 300 mg before bedtime.

Ashwagandha can be taken in capsule form, as a powder, or as an ingredient in adaptogen complexes. For optimal effect , regular intake over 4–8 weeks is recommended.

Safety and compatibility

Ashwagandha is well tolerated at the recommended dosages.
Rare side effects of overdose may include:

• Stomach problems

• Drowsiness or mild sedation

• Hormonal changes at very high doses

Not recommended during pregnancy and breastfeeding , or in cases of thyroid disease, without consulting a doctor.

Conclusion

Ashwagandha is a comprehensively effective adaptogen that reduces stress, builds energy, and balances body and mind . It supports both physical and mental performance, stabilizes hormones, and strengthens the body's regenerative capacity.

In modern sports and health nutrition, Ashwagandha is increasingly valued as a natural alternative to chemical stimulants – for more strength, concentration, calmness and vitality in everyday life and training alike.

Sources

1. Chandrasekhar K, et al. (2012): A prospective, randomized double-blind study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root. Indian J Psychol Med , 34(3), 255-262.

2. Wankhede S, et al. (2015): Examining the effect of Withania somnifera supplementation on muscle strength and recovery. J Int Soc Sports Nutr , 12, 43.

3. Lopresti AL, et al. (2019): The effects of ashwagandha on stress and anxiety: a systematic review and meta-analysis. J Altern Complement Med , 25(12), 1215–1227.

4. Singh N, et al. (2011): An overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med , 8(5 Suppl), 208–213.