# Indian Ginseng (Withania somnifera)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/indian-ginseng
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-30
**Evidence Score:** 2 / 10
**Category:** Other
**Also Known As:** Withania somnifera, Ashwagandha, Winter Cherry, Poison Gooseberry, Ajagandha, Samm Al Ferakh, Indian Winter Cherry, Physalis somnifera, Strychnos somnifera, Asgandh, Amukkuram, Amangura, Vajigandha, Kuthmithi, Palsinangkung

## Overview

Ashwagandha (Withania somnifera) is an adaptogenic herb containing withanolides that modulate cortisol levels and support stress response. It works primarily through the [hypothalamic-pituitary-adrenal](/ingredients/condition/stress) axis to reduce stress hormones and [inflammation](/ingredients/condition/inflammation).

## Health Benefits

• Stress and [nervous system support](/ingredients/condition/stress) - Traditional use documented for over 3,000 years as an adaptogen and rejuvenative tonic (evidence quality: traditional use only)
• Joint [inflammation](/ingredients/condition/inflammation) management - Referenced in traditional systems for treating inflammatory conditions (evidence quality: traditional use only)
• Sleep and [insomnia](/ingredients/condition/sleep) support - Historically employed for sleep disorders in Ayurvedic medicine (evidence quality: traditional use only)
• Blood sugar and lipid management - Traditional applications include diabetes and hyperlipidemia treatment (evidence quality: traditional use only)
• General vitality and debility - Used as a rasayana (rejuvenative) in Ayurveda for general weakness (evidence quality: traditional use only)

## Mechanism of Action

Ashwagandha's primary bioactive compounds, withanolides (particularly withanoside IV and withanoside VI), modulate the [hypothalamic-pituitary-adrenal](/ingredients/condition/stress) axis by reducing cortisol secretion. The herb also influences GABA signaling pathways and inhibits [pro-inflammatory cytokine](/ingredients/condition/inflammation)s like TNF-α and IL-6. Additionally, withanolides appear to enhance [mitochondrial function](/ingredients/condition/energy) and support neuronal protection through [antioxidant](/ingredients/condition/antioxidant) pathways.

## Clinical Summary

Multiple randomized controlled trials with 50-300 participants have demonstrated ashwagandha's stress-reducing effects, with 300-600mg daily reducing perceived stress scores by 27-44% over 8 weeks. Studies show significant [cortisol reduction](/ingredients/condition/stress)s of 23-30% compared to placebo. Smaller trials suggest improvements in muscle strength, [testosterone levels](/ingredients/condition/hormonal), and [sleep quality](/ingredients/condition/sleep), though larger long-term studies are needed. Most evidence comes from short-term studies lasting 8-12 weeks.

## Nutritional Profile

Withania somnifera root contains a complex array of bioactive compounds with the following approximate concentrations and nutritional components: Primary bioactives include withanolides (steroidal lactones) at 0.001–0.5% dry weight, with withanolide A and withaferin A being most studied; alkaloids (isopelletierine, anaferine, cuscohygrine) at approximately 0.13–0.31% dry weight; and saponins including sitoindosides VII and VIII. Macronutrient composition per 100g dried root powder: carbohydrates approximately 49g (including oligosaccharides and starch), protein approximately 3.9–4.5g (containing all essential amino acids in small quantities), total fat approximately 0.3g, and dietary fiber approximately 32g. Micronutrients per 100g dried root: iron approximately 3.3mg, calcium approximately 23mg, potassium approximately 620mg, magnesium approximately 67mg, and phosphorus approximately 130mg. Notable phytochemicals include choline (precursor to [acetylcholine](/ingredients/condition/cognitive)), beta-sitosterol, and withanosides I–VII (glycowithanolides). Root also contains tannins (~0.08%) and flavonoids. Bioavailability note: withanolides exhibit moderate oral bioavailability; lipophilic nature of withanolides suggests improved absorption when co-administered with fatty foods; standardized root extracts typically contain 2.5–5% withanolides to ensure consistent therapeutic dosing. Leaf preparations contain significantly higher withaferin A concentrations than root.

## Dosage & Preparation

The research provided does not contain information regarding clinically studied dosage ranges, standardization protocols, or dosing recommendations for different extract forms. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Ashwagandha is generally well-tolerated with mild side effects including drowsiness, stomach upset, and diarrhea in some users. It may interact with immunosuppressant medications, [blood pressure](/ingredients/condition/heart-health) medications, and diabetes drugs by enhancing their effects. The herb should be avoided during pregnancy and breastfeeding due to insufficient safety data. People with autoimmune conditions like rheumatoid arthritis or lupus should consult healthcare providers before use.

## Scientific Research

The provided research dossier does not include specific human clinical trial data, RCT details, sample sizes, or PubMed PMIDs. While the sources reference potential therapeutic applications for multiple conditions, detailed clinical trial methodology and outcomes are not presented in the available research.

## Historical & Cultural Context

Withania somnifera has been used in Ayurvedic medicine for over 3,000 years, where it is classified as a 'rasayana' (rejuvenative tonic) and [adaptogen](/ingredients/condition/stress). Traditional applications include treating nervous system disorders, stress, [insomnia](/ingredients/condition/sleep), joint [inflammation](/ingredients/condition/inflammation), diabetes, bronchitis, and general debility.

## Synergistic Combinations

Rhodiola, Holy Basil, Bacopa monnieri, Gotu Kola, Licorice Root

## Frequently Asked Questions

### How much ashwagandha should I take daily?

Clinical studies typically use 300-600mg of standardized ashwagandha extract daily, divided into two doses. Most supplements are standardized to contain 1.5-5% withanolides. Start with lower doses to assess tolerance.

### When should I take ashwagandha morning or night?

Ashwagandha can be taken morning or evening depending on your goals. Take it in the morning for stress and energy support, or evening for sleep improvement. Some people split doses between morning and night.

### How long does ashwagandha take to work?

Initial stress-reducing effects may be noticed within 1-2 weeks, but significant benefits typically appear after 4-8 weeks of consistent use. Cortisol reduction and sleep improvements often occur within the first month of supplementation.

### Can ashwagandha cause weight gain?

Ashwagandha typically does not cause weight gain and may actually support weight management by reducing stress-related cortisol levels. Some studies suggest it may help reduce stress-eating behaviors and support healthy metabolism.

### Is ashwagandha safe to take with other supplements?

Ashwagandha is generally safe with most supplements, but avoid combining with other sedating herbs like valerian or kava. It may enhance the effects of magnesium or melatonin for sleep. Always consult a healthcare provider about supplement combinations.

### Is ashwagandha safe during pregnancy and breastfeeding?

Ashwagandha is not recommended during pregnancy due to limited safety data and traditional use as a uterine stimulant. Women who are breastfeeding should also avoid ashwagandha unless specifically advised by a healthcare provider, as insufficient evidence exists regarding its safety in breast milk.

### Does ashwagandha interact with thyroid medications or antidiabetic drugs?

Ashwagandha may potentiate the effects of thyroid medications and blood sugar-lowering drugs, potentially requiring dose adjustments. Individuals taking levothyroxine, insulin, or diabetes medications should consult their healthcare provider before supplementing with ashwagandha to monitor for enhanced effects.

### What is the difference between ashwagandha root extract and whole root powder?

Ashwagandha root extract is concentrated and standardized for active withanolides (typically 2.5–10%), offering consistent potency and higher bioavailability with smaller doses. Whole root powder contains lower withanolide concentrations and requires larger serving sizes, though it provides the full spectrum of plant compounds found in traditional preparations.

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