Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a powerful herb used for centuries in Ayurvedic medicine.
Native to India, the Middle East, and parts of Africa, it is classified as an adaptogen—a natural substance believed to help the body adapt to stress and maintain balance.
Traditionally, Ashwagandha has been used to boost vitality, enhance longevity, and support overall wellness.
In Ayurveda, Ashwagandha is classified as a Rasayana—a rejuvenating herb believed to promote youth, vitality, and longevity.
One of its most well-known benefits is its ability to reduce stress and anxiety.
Research suggests that Ashwagandha can lower cortisol levels, a hormone linked to stress, potentially improving mood and promoting relaxation.
🌱 Overview
Common Names: Indian Ginseng, Winter Cherry
Family: Solanaceae
Parts Used: Root, Leaves
Origin: Native to India, the Middle East, and parts of Africa
🔬 Key Constituents
Withanolides (steroidal lactones)
Alkaloids (isopelletierine, anaferine)
Saponins
⚕️ Traditional Uses
Stress & Anxiety Relief: Helps lower cortisol and calm the nervous system
Energy & Vitality: Supports stamina and combats fatigue
Cognitive Support: Enhances memory, focus, and learning
Hormonal Balance: Supports thyroid and adrenal health
Immune Support: Strengthens the body’s resilience to illness
🧠 Modern Research
Modern clinical research has increasingly validated many traditional uses of Ashwagandha, particularly its ability to reduce stress, improve sleep quality, and enhance cognitive function.
It has also shown potential benefits for athletes by increasing strength and endurance.
1. Stress & Anxiety
Recent clinical studies have reinforced Ashwagandha’s role as a natural aid for stress and anxiety management.
Research indicates that Ashwagandha acts as an adaptogen—helping the body modulate its response to stressors and by lowering levels of stress hormone cortisol.
The findings suggest that Ashwagandha may support the hypothalamic-pituitary-adrenal (HPA) axis, which plays a key role in regulating the body’s stress response system.
A systematic review and meta-analysis published in 2024 evaluated the effects and safety of Ashwagandha on psychosomatic functions related to stress and anxiety among patients.
Ashwagandha significantly reduced stress, anxiety, and cortisol levels compared to placebo in meta-analysis of 9 studies (558 patients).
The systematic review and meta-analysis concluded:
The findings from the included studies indicate that Ashwagandha formulations have beneficial effects on stress and anxiety. – [1]
2. Improving Sleep
Several clinical studies have now investigated the potential of Ashwagandha in improving sleep quality and managing sleep disorders.
The exact mechanism is unknown, however Ashwagandha is thought to largely induce sleep through it’s GABAergic activity,
Ashwagandha may also help improve sleep quality by reducing cortisol levels, calming the mind, and promoting relaxation.
A systematic review and meta-analysis published in 2021 determined the effect of Ashwagandha extract on sleep.
The systematic review and meta-analysis concluded:
Ashwagandha extract appears to has a beneficial effect in improving sleep in adults. – [2]
3. Improving Physical Performance
Clinical research increasingly supports ashwagandha’s role in enhancing physical performance.
The performance-enhancing effects of Ashwagandha are thought to be largely attributed to its adaptogenic and anti-inflammatory properties, which help the body better manage physical stress, reduce fatigue, and improve overall training outcomes.
A Systematic Review and Bayesian Meta-Analysis published in 2021 aimed to evaluate clinical trials up to 2020 regarding the effect of Ashwagandha supplementation on physical performance in healthy individuals.
The systematic reviw and Bayesian meta-analysis concluded:
The findings of this comprehensive systematic review and Bayesian meta-analysis revealed that Ashwagandha supplementation was more efficacious than placebo for improving variables related to strength/power, cardiorespiratory fitness and fatigue/recovery in healthy men and female.
In fact, the probability of at least a small effect size on physical performance favoring subjects supplemented with Ashwagandha is very high (>95%). – [3]
💊 Typical Preparations
Capsules or tablets (standardized extract)
Powders (often mixed in warm milk or smoothies)
Tinctures
Teas and decoctions (less common due to bitter taste)
⚠️ Precautions & Side Effects
Ashwagandha is generally considered safe for most people when used appropriately. However:
- Avoid during pregnancy unless advised by a qualified professional
- May interact with sedatives, thyroid medications, or immunosuppressants
- Always consult a healthcare provider before beginning use, especially if you have a medical condition
🌐 Fun Fact
The name Ashwagandha comes from Sanskrit, meaning “smell of a horse,” referring to its distinct odor and the belief that it imparts the strength and vitality of a horse.
🌿What Is KSM-66 Ashwagandha?
KSM-66 Ashwagandha is a highly concentrated, full-spectrum root extract of Withania somnifera, developed by Ixoreal Biomed.
It is produced using a proprietary extraction process based on “green chemistry” principles, without the use of alcohol or synthetic solvents.
This ensures the retention of the natural balance of the various constituents of the original root.
KSM-66 is known for its potency, standardizing the extract to contain 5% withanolides—the key active compounds—while maintaining low levels of undesirable withaferin A.
Uniquely, it is made solely from the root, as traditional Ayurvedic texts recommend, and is backed by over 20 clinical studies, supporting its efficacy and safety.
The extract has been shown to reduce stress and anxiety, enhance athletic performance, boost testosterone in men, support cognitive function, and improve sleep quality.
Its adaptogenic properties make it a popular choice for those looking to balance stress levels and improve overall vitality.
Due to its clinical backing, clean-label production, and broad benefits, KSM-66 is widely used in dietary supplements, sports nutrition, and functional foods.
It continues to be one of the most researched and trusted forms of Ashwagandha on the market.
References
[2] Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis