Skip to content
Article authored by Kevin Skillström
Do you often feel tired, stressed or out of balance? Ashwagandha, one of the most widely used herbs in Ayurvedic medicine, has been used for thousands of years to help the body manage stress and regain its natural energy. Now it is being rediscovered by more and more people seeking natural support in their daily lives.
Ashwagandha and its origin
The use of the medicinal herb Ashwagandha can be traced back to ancient India as early as 6000 BC, where it played a central role in Ayurvedic medicine. The herb has been used for thousands of years to relieve stress, anxiety and fatigue, and to promote vitality, balance and longevity. The plant itself is a low, shrub-like plant with small flowers, but it is the root that is considered to carry the most powerful properties.
Ashwagandha and Hindu culture
Ashwagandha is much more than just a medicinal plant in Hindu culture. It has a strong spiritual and symbolic meaning. Its name means horse smell in Sanskrit, which is linked to the plant’s powerful energy and its ability to provide strength and stamina, like a horse. This symbolizes its use in many religious and spiritual contexts. 
In Hinduism, ashwagandha is considered a sacred herb that helps purify both body and mind. It is used in rituals and ceremonies to strengthen the life force and balance the body’s energies. Ashwagandha represents strength, courage and vitality, and is linked to an inner power that helps the practitioner overcome obstacles and reach higher consciousness.
It also plays an important role in traditional spiritual practices such as yoga and meditation. It is believed to help calm the mind, reduce stress and improve concentration, all of which are important aspects of achieving deeper spiritual insight and harmony. By supporting the body’s natural balance, ashwagandha helps people feel more grounded and in touch with their inner self.
Culturally, ashwagandha is a symbol of health and vitality, and is celebrated as a gift of nature and divine power. It has been used for thousands of years and continues to be an important part of both everyday health and religious traditions in India.
More about Ayurveda
Ayurveda is a type of traditional medicine that has long been used in India. It originates from the Indian subcontinent and uses herbs such as ashwagandha. Many people in India and Nepal use Ayurveda, about 80% of the population.
Ayurveda is based on ideas that are not scientifically proven, and its treatments have changed and evolved over more than 2 000 years. Treatments include herbs, special diets, meditation, yoga, massage, colon cleansing, oils and other methods. Many Ayurvedic medicines contain a mixture of herbs, minerals and sometimes even metals. Ancient Ayurvedic texts also describe surgical methods, such as rhinoplasty, removing cataracts, stitching up wounds and removing objects stuck in the body. 
The oldest traces of Ayurvedic knowledge date back to around 500 BC. The texts often say that gods gave the knowledge to wise men, who then passed it on to humans. A book called Sushruta Samhita says that Dhanvantari, a god of Ayurveda, became king of the city of Varanasi and taught the knowledge to doctors like Sushruta. But older versions of the book do not say this, but only mention the king as the author.
Ayurveda talks about three important energies in the body, vāta, pitta and kapha, called doshas. It is believed that the body feels good when these three are in balance. According to Ayurveda, if they are out of balance, it can lead to illness. It is also considered bad for health to ignore the body’s needs, such as hunger, sleep or going to the toilet.
Ayurveda in modern times
Ayurvedic texts divide medicine into eight main areas. Ayurvedic doctors began developing both medicines and surgery long ago. In the 20th century, Ayurveda began to be adapted for the West, including by people like Baba Hari Dass in the 1970s and something called Maharishi Ayurveda in the 1980s.
What does science say, what are the real benefits of ashwagandha?
Stress and anxiety
One of the most researched effects of Ashwagandha is that it can help reduce stress and anxiety. This is also the area where it has received the most research attention. Ashwagandha is considered an adaptogen, a plant that helps the body cope with different types of stress – physical, mental and emotional. The main substance in the root, called medaferrin A, is believed to affect the body’s stress system, which is controlled by the brain and adrenal glands, among others. A compilation of several studies published in 2021 in the Journal of Clinical Psychiatry showed that people taking Ashwagandha had less anxiety compared to those taking sugar pills (placebo). In some cases, the effect was almost as good as mild anti-anxiety medications, but without as much risk of side effects or dependence. At the same time, many experts point out that results can vary widely from person to person, and that Ashwagandha should not replace proper care or medication for severe anxiety.
Sleep quality
Sleep problems are very common in today’s society and are often linked to stress, anxiety or an overly busy life. Many people find it difficult to fall asleep, wake up frequently during the night or don’t feel rested in the morning. Research shows that Ashwagandha can be a natural way to improve sleep quality. A study published in Sleep Medicine (2020) showed that people who took 300 mg of Ashwagandha twice a day slept better. Those who participated in the study fell asleep faster, woke up fewer times during the night, and felt more rested when they woke up.
This is thought to be because Ashwagandha can reduce the production of the stress hormone cortisol while having a calming effect on the nervous system. This makes it easier for the body to wind down in the evening, which is important for falling asleep and sleeping deeply. Unlike many common sleeping pills, Ashwagandha does not seem to cause drowsiness or fatigue the next day. This is a great advantage for those who want to get better sleep without feeling heavy or sluggish the next morning. Many people therefore see Ashwagandha as a more gentle and natural alternative. At the same time, some experts are cautious and point out that more research is needed, especially studies showing how Ashwagandha works for long-term or severe sleep problems.
Physical performance and strength
Ashwagandha has become increasingly popular among people who exercise, especially in strength and endurance training. Many people use it to work harder, recover faster and maybe even build more muscle. It’s not just something you hear from exercise enthusiasts, several studies have actually investigated how Ashwagandha affects the body during exercise. One well-known study from the Journal of the International Society of Sports Nutrition (2015) found that people who took Ashwagandha every day for eight weeks had better results than those who didn’t. They became stronger in both bench press and leg press, in addition, their muscle mass increased more than that of those who did not use Ashwagandha. They also lost a little more body fat. 
One possible explanation is that Ashwagandha seems to be able to lower the levels of cortisol in the body. Cortisol is a hormone that the body produces when stressed, and too much cortisol can break down muscles instead of building them up. Lowering cortisol levels makes it easier for the body to build muscle and recover from exercise. This creates a better environment in the body to become stronger and healthier.
In summary, many exercisers see Ashwagandha as a natural supplement that can both improve stamina during sessions and speed up recovery afterwards. However, as with anything, it works differently from person to person, and it’s important to have realistic expectations and not replace good diet and exercise with supplements.
Testosterone and fertility
Several research studies show that Ashwagandha can positively influence testosterone levels, especially in men who have low levels to begin with or problems with fertility. This means that the herb can help the body produce more testosterone, a hormone that affects muscle growth, sex drive, energy levels and fertility, among other things. In a 2013 study published in Evidence-Based Complementary and Alternative Medicine, infertile men (i.e. men who had difficulty conceiving) were given Ashwagandha every day for 90 days. The results showed that their testosterone levels increased significantly, but also that their sperm quality improved greatly, with increases in sperm count, motility and viability.
In men who are already healthy and have normal testosterone levels, the increase will not be as great, but there may still be some effect. Many experts say that Ashwagandha is not a classic ‘testosterone booster’ that pushes levels above normal. Instead, it acts more like a ‘balancer’. This means that it can help the body get back to a good level if something is out of balance, such as stress, poor sleep or other health problems.
This is why Ashwagandha can be particularly valuable for men who have hormonal problems, feel exhausted or have fertility problems linked to stress. But it’s important to remember that not everyone gets the same results, and that the effect is most evident in those who actually have low levels to begin with.
Cognitive performance and focus
Ashwagandha is used not only to reduce stress, but also to help the brain function better. Many people take it to improve memory, focus and thinking. Several studies have shown that Ashwagandha can improve brain function, especially in older people or in those who have impaired cognitive ability. That is, difficulty concentrating, remembering things or processing information. 
A double-blind study, published in the Journal of Dietary Supplements in 2017, showed that people who took Ashwagandha for eight weeks performed better on several memory tests than those given sugar pills. This suggests that the herb may actually have an effect on how quickly and clearly you think.
Scientists believe that these effects are due to Ashwagandha’s antioxidant and protective properties. It seems to be able to reduce harmful stress in the brain, known as oxidative stress, while helping to rebuild neurons, which are the cells that make up the brain. In this way, Ashwagandha can support brain health over time.
Some experts also find the herb particularly useful for people who feel mentally tired or have difficulty thinking clearly due to stress, poor sleep or working too much. But it’s important to understand that Ashwagandha doesn’t have a quick or strong effect like caffeine, for example, and it can’t be compared to medicines for ADHD, for example. The effect is more gentle and builds up the body and brain in the longer term.
Are there any side effects with Ashwaganha?
Ashwagandha is considered safe for most people when used in the right dose. Most people who take it experience no problems at all. Occasionally, some may have mild side effects such as stomach upset, slight drowsiness or loose stomach, especially at the beginning.
However, people with autoimmune diseases, thyroid problems or pregnant women should talk to a doctor before starting to take Ashwagandha, to be on the safe side.
Choose a high-quality extract as the purity and dose can affect both efficacy and side effects.
Ashwagandha – ancient wisdom in modern times
Ashwagandha is an example of how traditional knowledge and modern science can meet. With its potential effects on stress, sleep, physical performance and cognitive function, this ancient herb has become a popular choice for those seeking balance in their daily lives. While results may vary from person to person, both research and long-standing tradition suggest that Ashwagandha can be a safe and natural complement to a healthy lifestyle.
Returning to nature doesn’t have to mean turning away from science, quite the opposite. When herbs like Ashwagandha are explored with an open mind and a critical eye, we get the best of both worlds. Perhaps that is where we find the key to a calmer, stronger and more harmonious life.
Discover Ashwagandha and give yourself the chance to feel better, naturally.
Ashwagandha can be found with us at Aroniabutiken – we especially recommend Helhetshälsas Ashwagandha in capsule form. It is a brand we have worked with for a long time and have only positive experiences with.
