🔍 What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng , is a medicinal plant from Ayurveda with a millennia-old tradition. It is one of the so-called adaptogens – plant substances that help the body better cope with stress and restore physical and emotional balance .
SEO keywords integrated: Ashwagandha effect, Ashwagandha when to take, Ashwagandha dosage, Ashwagandha for what is good
🌱 What are the benefits of Ashwagandha?
Ashwagandha has a holistic effect—physically, mentally, and hormonally. Studies show a variety of positive effects:
✨ 1. Stress & Cortisol
Ashwagandha can lower cortisol levels – thus regulating the primary stress hormone.⁽¹⁾
→ Result: Less nervousness, inner peace, better sleep.
😴 2. Improve sleep quality
The plant contributes to faster falling asleep and deeper sleep.⁽²⁾ Especially in cases of stress-related sleep disorders.
♀️ 3. Hormonal balance
Ashwagandha regulates the hormonal system and can be helpful in cases of PMS, cycle fluctuations, or perimenopause.⁽³⁾
💪 4. Energy & Performance
Many users report more energy , mental clarity and a more stable mood – without the typical “coffee high”.
🔄 5. Thyroid & Libido
Early studies indicate positive effects on hypothyroidism and libido enhancement – primarily through its normalizing effect on the endocrine system.⁽⁴⁾
📆 Ashwagandha – when to take it?
The effect depends somewhat on the goal:
| Goal | Time of intake |
|---|---|
| General stress reduction | Morning or evening |
| Improve sleep | 1 hour before bedtime |
| Energy/Power | In the morning or before a workout |
| Cycle support/PMS | Cyclically or daily – depending on the course |
Important: Ashwagandha works best when taken continuously over several weeks – not as an acute remedy.
💊 How much Ashwagandha per day?
The ideal Ashwagandha dosage depends on the form (capsules, powder, extract) and the degree of standardization (e.g., withanolide-containing extract):
🔸 Typical dosages:
- 300–600 mg extract (1–2x daily) – usually standardized to 5% withanolides
- 1–3 g root powder (raw, unextracted)
Recommendation:
Start with a lower dose (e.g. 300 mg) and increase slowly if well tolerated.
❗ What is Ashwagandha good for?
Ashwagandha can help with:
-
Stress & tension
-
Exhaustion & sleep problems
-
Hormonal imbalances (PMS, perimenopause)
-
Cycle disorders
-
Concentration problems & mood swings
-
Low libido
- Mild hypothyroidism
💡 Ashwagandha is particularly valuable for women who long for more inner stability and balance between everyday life, career, cycle and mental stress.
🧘🏼♀️ Combine Ashwagandha naturally
For a holistic effect, many experts recommend combining it with:
-
Magnesium – relaxing for nerves and muscles
-
Vitamin B complex – for energy & mental clarity
- Maca or Rhodiola – other adaptogenic plants for exhaustion
📌 FAQ – Frequently asked questions about Ashwagandha
How quickly does Ashwagandha work?
Most people notice the first effects after 1–2 weeks , with more significant changes after 4–8 weeks.
Are there any side effects?
In rare cases: stomach upset, mild sedation. Pregnant and breastfeeding women should only take Ashwagandha after consulting a doctor.
Can I take it daily?
Yes, Ashwagandha is suitable for daily use – ideally as a course of treatment over several weeks or cyclically.
Ashwagandha for hormonal problems?
Yes – especially in cases of PMS, perimenopause, or stress-induced cycle problems, Ashwagandha can help gently regulate hormonal balance.⁽³⁾
🤍 Conclusion: Your plant-based compass for inner peace & hormonal balance
Ashwagandha is more than just a trend—it's a multitalented adaptogen with a deep-rooted tradition. Whether you want to increase your stress resistance , harmonize your cycle , or improve your sleep quality , this plant offers gentle, effective support on a physical and emotional level.
Balance doesn't begin outside—it begins within. 🌿✨
📚 Sources
- Chandrasekhar et al. (2012). A prospective study of Ashwagandha for stress & cortisol . Indian J Psychol Med.
- Langade et al. (2019). Efficacy and Safety of Ashwagandha Root Extract in Insomnia and Anxiety . Cureus
- Tiwari et al. (2021). Ashwagandha for hormone modulation in women . J Ayurveda Integr Med.
- Sharma et al. (2018). Withania somnifera improves thyroid indices in subclinical hypothyroid patients . J Altern Complement Med.