It started off as the adaptogen du jour, sprinkled into lattes, stirred into bedtime tonics, slotted into routines somewhere between journaling and sea salt soaks. At this point, ashwagandha has entered the wellness hall of fame, somewhere between haldi doodh and facial ice baths. It’s mythologised, misunderstood and depending on who you ask, either a stress-busting miracle or a very expensive root powder.
Withania somnifera, if you want to get botanical, is an ancient herb with modern PR. Long used in Ayurveda, bottled on desi kitchen shelves, it’s now repackaged in capsules, gummies and powders that promise everything from better sleep to balanced hormones. But can it really juggle your stress levels, libido, thyroid function and more? Will you finally sleep like a baby with no adult responsibilities?
If you listen to the experts, the truth is somewhere in between with this adaptogen.
Adaptogens are “plant-based substances, often including herbs, roots or medicinal mushrooms, that help the body manage stress and restore balance," Dr Shivani Misra of Kama Ayurveda, who has been practising Ayurveda for 17 years, tells Glamour UK. “They do this by regulating the adrenal system, which controls the body's hormonal response to stress."
Ashwagandha is one of the most researched of the bunch. Its name translates to “smell of a horse”—a nod to both its scent and its traditional reputation for bestowing stallion-like strength and vitality. (Make of that what you will.)
So we decided to look at what it claims to do, what the small but promising studies found, and what actual experts are saying about it.
Ashwagandha for stress relief and cortisol regulation
Known for its reputation as a stress-buster, ashwagandha has made its mark by calming both the mind and hormones. A 2012 study found that participants taking 300 mg of ashwagandha root extract twice daily for 60 days experienced significant reductions in cortisol levels, the stress hormone that often feels like a permanent companion.
“It’s a natural antidote to stress,” Shweta Shah, celebrity Ayurvedic nutritionist and founder of Eatfit24/7 tells Vogue India. “It calms the mind, reduces cortisol, and enhances sleep quality.”
Ashwagandha to improve sleep
Its very name—somnifera—translates to “sleep-inducing.” And for good reason.
Ashwagandha’s calming effects on the nervous system may help with both sleep latency and quality. Dr. Misra attributes the herb’s sleep benefits to its withanolides, naturally occurring compounds that promote relaxation. “These compounds lower cortisol, which often keeps us awake, and help ease the body into a restful state,” she explains.
A 2019 study published in Cureus supports this, showing improved sleep quality and morning alertness for those taking ashwagandha extract.
Ashwagandha for your libido
"Ashwagandha is traditionally used to boost libido and improve sexual function," Pascal Nourtier, a dietitian and nutritionist in Paris, told GQ France. It has increasingly been studied for its effects on libido and sexual wellness, likely due to its influence on stress, hormone balance, and circulation.
A 2015 study found that women who took high-concentration ashwagandha extract over eight weeks reported significant improvements in arousal, lubrication, orgasm, and overall satisfaction. Stress reduction and hormonal balance are likely key factors here.
Ashwagandha for thyroid support (especially in hypothyroidism)
Among its many benefits, ashwagandha’s impact on thyroid function stands out, particularly for those grappling with subclinical hypothyroidism. A 2018 study showed that 600 mg of ashwagandha root extract daily for eight weeks helped regulate TSH, T3, and T4 levels—key thyroid hormones.
Dr Manoj Kutteri, Medical Director and CEO of Atmantan Wellness Centre, recommends taking ashwagandha in the morning for thyroid support, ideally paired with zinc and selenium for maximum effect. These two nutrients are essential for optimal thyroid health.
Ashwagandha for cognitive clarity and memory
While ashwagandha’s role in supporting brain function is still under study, some promising research suggests it could improve memory, attention, and mental clarity. A 2017 study showed that those who took 300 mg of ashwagandha twice a day saw improvements in memory and information processing speed compared to the placebo group. It’s a potential ally for anyone looking to boost cognitive function, particularly in the face of stress.
Ashwagandha for strength and muscle recovery
Ashwagandha isn’t just a friend to the mind, it can also be a companion to your fitness goals. A 2015 trial showed that men who took 600 mg of ashwagandha daily while participating in resistance training saw greater gains in muscle strength and size and recovered faster than those taking a placebo. It could be just the boost you need to maximise your post-workout recovery.
Ashwagandha for blood sugar and insulin support
Recent studies have found that ashwagandha may play a role in regulating blood sugar levels. A 2024 review concluded that the herb significantly impacted fasting glucose and HbA1c levels, suggesting its potential to support metabolic balance. While the research is still in its early stages, ashwagandha could be a natural addition for those looking to manage blood sugar.
Ashwagandha for hair and skin health
This is where the science thins out. While you’ll find ashwagandha in plenty of Ayurvedic oils and serums, there’s no strong clinical evidence to suggest it directly improves skin clarity or hair growth.
That said, the secondary effects could matter: lowered cortisol may reduce stress-related breakouts and hair shedding, while hormone balance and improved thyroid function can support overall skin and scalp health. But any claims of it being a miracle glow-up ingredient? Best taken with a questioning brow and dermatological advice.
Like most things in wellness, the real benefits of ashwagandha lie in its consistent use, a balanced approach, and a sprinkle of scepticism. Still, it’s hard to deny that this ancient herb has earned its place in the modern wellness spotlight.
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