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Ashwagandha: An Ayurvedic Rasayana with Modern Evidence

Introduction (Ayurvedic perspective)

Ashwagandha (Withania somnifera) derives its name from Sanskrit “Ashwa” meaning horse and “Gandha” meaning smell  referring to the fresh root’s distinct aroma, said to be reminiscent of a horse, and symbolically to its traditional belief in imparting the strength and vitality of a stallion.

It is one of Ayurveda’s most valued rasayana (rejuvenative) herbs. Classical texts describe it as balya (strength-promoting), medhya (supporting intellect) and rasayana (promoting longevity and vitality). Traditionally, it is used to pacify vāta (and to some extent kapha), nourish the nervous system and support resilience to stress.

In Ayurvedic pharmacology, Ashwagandha is characterized by tikta/kashāya rasa (bitter/astringent taste), laghu/snigdha guṇa (light/unctuous qualities), uṣṇa vīrya (heating potency)  and madhura vipāka (sweet post-digestive effect), aligning with its restorative and grounding profile.

The root is the most commonly used part and is formally monographed in the Ayurvedic Pharmacopoeia of India. In recent years, Ashwagandha has also gained global recognition for its ability to improve sleep quality, helping people fall asleep faster, achieve deeper rest, and experience more refreshing sleep.

Key Phytochemistry and Proposed Mechanisms

Ashwagandha contains steroidal lactones (withanolides and withaferin A), alkaloids and sitoindosides. Modern hypotheses for its effects include modulation of the hypothalamic–pituitary–adrenal (HPA) axis, support for GABAergic signaling (contributing to anxiolytic and sleep benefits) and anti-inflammatory/antioxidant actions that may underlie cognitive and physical-performance outcomes. 

Key Benefits of Ashwagandha
1. Better Sleep and Relaxation

Ashwagandha is one of the few herbs that can naturally help improve sleep quality without causing dependency.

  • Helps you fall asleep faster and stay asleep longer
  • Promotes deep, restorative sleep 
  • Supports natural circadian rhythm so you wake up refreshed

Ayurveda explains this through its medhya rasayana property, calming the nervous system and nourishing the mind. Modern science links these effects to its ability to reduce stress hormones and support GABA activity in the brain.

2. Stress, Anxiety and Cortisol Control

Known as a natural adaptogen, Ashwagandha helps the body adapt to stress,  whether it’s mental, emotional, or physical.

  • Reduces feelings of tension, restlessness and overwhelm.
  • Lowers cortisol (the body’s main stress hormone), helping maintain emotional balance.
  • Supports a calmer, more positive mood.

Ayurveda considers it both balya (strength-promoting) and manas shamak (mind-soothing), making it ideal for today’s fast-paced lifestyles.

3. Cognitive Support and Mental Clarity

Ashwagandha is valued for enhancing brain function.

  • Supports focus, concentration, and mental alertness.
  • Helps with memory retention and recall.
  • May protect brain cells from oxidative stress.

Ayurveda recommends it for students, professionals and older adults as a medhya herb, one that nourishes the mind and promotes intellect.

4. Strength, Endurance and Muscle Recovery

Athletes and fitness enthusiasts often use Ashwagandha to support performance.

  • Improves physical strength and stamina.
  • Aids muscle growth when combined with regular exercise.
  • Reduces post-exercise muscle soreness and fatigue.

Its balya (strength-giving) and br̥mhana (nourishing) qualities make it an ideal herb for people recovering from illness or weakness.

5. Thyroid and Metabolism Support

Ashwagandha may help maintain healthy thyroid function, particularly in people with low thyroid activity.

  • Supports balanced levels of thyroid hormones.
  • May improve energy levels and metabolism.

Ayurveda links thyroid balance to overall energy (ojas) and metabolic fire (agni), both of which Ashwagandha is believed to strengthen.

Conclusion

From an Ayurvedic lens, Ashwagandha is a classic rasayana that builds resilience, steadies the nervous system, and supports strength and longevity. Modern clinical trials increasingly echo this tradition, showing benefits for stress and cortisol, sleep, cognition and training adaptations, with a generally favorable safety profile when using quality, standardized root extracts. While evidence quality ranges from preliminary to moderate depending on the endpoint, the overall picture supports Ashwagandha as a practical, science-supported adaptogen when used thoughtfully and individualized to the person, condition and context.

References: 
  1. Langade D, et al. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. PubMedPMC

  2. Wankhede S, et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition. PubMedBioMed Central

  3. Choudhary D, Bhattacharyya S, Bose S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera) in Mild Cognitive Impairment: A Randomized Double-Blind Placebo-Controlled Study. Journal of Dietary Supplements. PubMed

  4. Kelgane S, et al. (2021). Efficacy and Safety of Ashwagandha SR on Cognitive Functions, Stress, Sleep, and Well-being: A Randomized, Double-blind Study. Journal of Evidence-Based Integrative Medicine. PMC

  5. Sharma AK, et al. (2018). Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Randomized, Placebo-Controlled Trial. Journal of Alternative and Complementary Medicine. PubMedLiebertnetwork

  6. Pratte MA, et al. / Coelho et al. (2022–2024). Systematic reviews/meta-analyses of ashwagandha for stress/anxiety and cortisol. Various journals. (Summary: beneficial effects; further high-quality trials needed.) PubMedScienceDirect

  7. Ayurvedic Pharmacopoeia of India – Withania somnifera (Aśvagandhā) monograph. Govt. of India, Part I, Vol. I. (Accessed via PDF.) ayurveda.hudravyagunatvpm.files.wordpress.com

  8. NIH Office of Dietary Supplements. Ashwagandha—Health Professional Fact Sheet. (Clinical overview, safety, dosing ranges used in trials.) Office of Dietary Supplements

  9. LiverTox (NIH). Ashwagandha. (Clinical trial tolerability and case reports of liver injury.) and Case series of Ashwagandha-induced liver injury (India). NCBIPMC

  10. Tiwari S, et al. (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. Ayurveda and integrative reviews/PMCID overview. (Historical/classical context and phytochemistry.) PMC

Disclaimer: This blog is for educational purposes only and not a substitute for professional medical advice.