Ashwagandha

Withania somnifera

Also: Winter cherry, Indian ginseng

WarmingDryingRelaxing

Rebuilds a body run down by long stress.

A small, gray-leaved shrub of dry ground whose orange-red berries ripen inside papery husks, like a tomatillo's. Ashwagandha root helps a depleted, stressed body recover, steadies sleep and daytime energy, and nourishes as it calms.

Energetics: Warming, drying, relaxing
Taste: Bitter, sweet, pungent
Family: Solanaceae (nightshade family)
Parts used: Root

Medicinal uses 7

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Traditional useLab and mechanism studiesClinical studies

Exhaustion & burnoutTLC
Helps the body recover from long stress and depletion; several trials found lower stress scores and cortisol.
Anxiety & stressTLC
Eases chronic stress and anxious tension over weeks of daily use.
Trouble sleepingTLC
Improves sleep quality over time without acting as a sedative; trials support it.
Frequent colds & low immunityTLC
Supports immune balance in a body worn down by stress.
Focus & brain fogTLC
Improved memory and attention in small clinical trials.
Low libidoTLC
In clinical trials it improved arousal and satisfaction in women and raised testosterone and sperm counts in men.
Underactive thyroidTLC
Brought thyroid hormone levels toward normal in a trial of people with subclinical hypothyroidism.

Preparations

Root powder in warm milk, honey paste, tincture, and restoring blends.

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Cautions

A nightshade; people allergic to tomatoes, peppers, or potatoes can react to it.
Can raise thyroid hormone levels; talk with your prescriber if you have a thyroid condition or take thyroid medication.
Rare liver problems have been reported with ashwagandha supplements; stop it if you notice dark urine or yellowing skin.

Medication interactions

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Pregnancy & breastfeeding

PregnancyAvoid

Ayurveda traditionally keeps ashwagandha out of pregnancy, it caused pregnancy loss in animal studies, and it acts on hormones, so it waits until after birth.

BreastfeedingAvoid

Safety research while nursing is lacking and its hormonal effects could reach a baby. It waits until after weaning.

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Folklore

The Sanskrit name means smell of the horse, for the earthy odor of the fresh root and the strength it was said to give. Somnifera means sleep-bringing. Ayurveda has used it for some three thousand years as a rasayana, a medicine for long life, and the classic Charaka Samhita describes it.

How to grow

A tender perennial grown as an annual in cooler climates. Sow in warm soil in full sun; it tolerates poor, dry ground. Dig the roots in autumn after the berries ripen, then wash and dry them.

In the wild

Dry, open ground across India, the Middle East, North Africa, and the Mediterranean.

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