What Is Ashwagandha and How Does It Work in the Body

Ashwagandha, known scientifically as Withania somnifera, is one of the most celebrated herbs in Ayurvedic medicine, used for centuries to restore energy, resilience and calm. In the UK, ashwagandha has become a leading adaptogen, a class of herbs believed to help the body manage stress and maintain balance. Whether you’ve heard about it for improving sleep, supporting mood or enhancing focus, ashwagandha’s reputation is rooted in both traditional wisdom and growing scientific research.

If you would like to understand more about how ashwagandha supports wellbeing, visit our Ashwagandha Guidance Hub, where we answer common questions and explore the science behind this remarkable herb.

The Origins of Ashwagandha

Ashwagandha has deep roots in Ayurvedic tradition, where it has been used for over 3,000 years as a rejuvenating tonic. The Sanskrit name translates to “the smell of a horse,” symbolising the strength and vitality it was believed to provide. It belongs to the Solanaceae family, which also includes tomatoes and aubergines, and grows naturally across India, parts of Africa and the Middle East.

In Ayurveda, ashwagandha is classified as a rasayana, meaning it promotes longevity, youthful energy and overall balance. Traditionally, it was given to help people recover from illness, improve strength, and calm the nervous system. It remains one of the most widely used herbs in holistic wellbeing practices today.

Understanding Ashwagandha’s Adaptogenic Nature

Ashwagandha is an adaptogen, a natural substance that helps the body adapt to stress. Adaptogens support balance in the body by modulating the stress response system, allowing it to function more efficiently without becoming overactive.

When we experience stress, the hypothalamic-pituitary-adrenal (HPA) axis releases cortisol, the body’s main stress hormone. While short-term cortisol release is normal, chronic stress can cause the system to become overworked, leading to fatigue, anxiety and sleep problems.

Ashwagandha appears to help regulate cortisol levels, encouraging balance rather than suppression. This allows the body to respond appropriately to challenges while preventing the prolonged overproduction of stress hormones. As a result, many people report feeling calmer, more focused and more energised when taking ashwagandha regularly.

Key Compounds in Ashwagandha

The main active compounds in ashwagandha are called withanolides, naturally occurring plant chemicals that contribute to its adaptogenic effects. These compounds are believed to support the body by influencing neurotransmitters, hormones and inflammatory pathways.

Withanolides help the body maintain equilibrium by interacting with stress receptors and supporting the production of antioxidants. They also appear to enhance cellular energy metabolism, helping improve physical and mental endurance.

In addition to withanolides, ashwagandha contains alkaloids, saponins and amino acids, all of which work together to promote relaxation, focus and resilience. Modern extracts, such as KSM-66 and Sensoril, are standardised to ensure consistent levels of withanolides for reliable results.

How Ashwagandha Affects the Nervous System

Ashwagandha has a calming influence on the nervous system, helping to promote relaxation without causing drowsiness. It is thought to enhance GABAergic signalling, which supports a sense of calm and reduces overactivity in the brain.

This makes it particularly helpful for those who experience racing thoughts, tension or mild anxiety. By supporting neurotransmitter balance, ashwagandha encourages a clearer mind and steadier mood. It can also help improve sleep quality, allowing the body to recover more effectively overnight.

Because it does not work like a sedative, ashwagandha allows people to remain alert and productive while still feeling composed and focused.

Ashwagandha and Energy Balance

Although ashwagandha is best known for its calming qualities, it can also enhance energy and stamina. This might seem contradictory, but its ability to balance the stress response allows the body to use energy more efficiently.

When cortisol levels are chronically high, the body burns through energy reserves quickly, leaving you feeling drained. By moderating cortisol production, ashwagandha helps maintain steady energy throughout the day. It may also support thyroid function and oxygen utilisation, both of which are important for sustained vitality.

Athletes and active individuals often use ashwagandha to support recovery, endurance and muscle strength. Studies have shown that regular supplementation may improve performance by reducing fatigue and enhancing oxygen capacity.

Ashwagandha and Cognitive Function

Another fascinating aspect of ashwagandha’s action lies in its support for cognitive health. Stress can interfere with memory, focus and decision-making, largely due to the impact of cortisol on the brain. Ashwagandha’s ability to balance this hormone may help improve mental clarity and resilience under pressure.

Some studies suggest that ashwagandha may enhance memory and learning by supporting acetylcholine activity, a neurotransmitter linked to focus and information processing. Its antioxidant and anti-inflammatory properties also help protect brain cells from oxidative damage, which contributes to long-term cognitive wellbeing.

Ashwagandha’s Impact on Hormonal and Physical Health

Ashwagandha has also been studied for its role in supporting hormonal balance. It may help regulate thyroid hormones, improve reproductive health and promote normal testosterone levels in men. These effects are thought to be linked to its adaptogenic influence on the endocrine system.

For women, ashwagandha’s calming and hormone-balancing properties can be particularly helpful during times of hormonal fluctuation such as the menstrual cycle or perimenopause. It may also support mood stability and restful sleep, both of which are affected by hormonal shifts.

Additionally, its anti-inflammatory and antioxidant effects contribute to overall physical health. By reducing oxidative stress, ashwagandha helps protect tissues from cellular damage and supports immune function, which is vital for maintaining energy and vitality.

The Body’s Holistic Response to Ashwagandha

Unlike stimulants or sedatives, ashwagandha works gradually and holistically. It supports balance rather than forcing the body in one direction. For this reason, consistency is essential. Most people notice gradual improvements in mood, energy and focus over several weeks of daily use.

Its adaptogenic action means it works differently for each person, depending on what the body needs most. Someone experiencing anxiety may feel calmer, while someone dealing with fatigue may feel more energised. The goal is not stimulation or sedation but equilibrium.

How to Take Ashwagandha

Ashwagandha is available in various forms, including capsules, powders and gummies. Capsules provide precise dosing, powders can be added to smoothies or warm milk, and gummies offer a convenient, tasty option for daily use.

The typical daily dose of standardised extract ranges from 300 to 600 mg, taken once or twice a day depending on your goals. Taking it in the morning can support focus and resilience, while an evening dose may help promote rest and recovery.

For best results, choose a high-quality supplement containing a verified extract and minimal fillers. Ashwagandha works best when combined with a balanced diet, good hydration, regular movement and adequate sleep.

Safety and Considerations

Ashwagandha is generally well tolerated when taken as directed. However, individuals who are pregnant, breastfeeding or taking medication for thyroid, autoimmune or hormonal conditions should consult a healthcare professional before starting supplementation.

Mild digestive discomfort can occur in some people when they first begin taking it, but this is usually temporary. Because ashwagandha influences hormone balance and metabolism, it’s best to start with a lower dose and increase gradually if needed.

Conclusion

Ashwagandha’s power lies in its ability to help the body find balance. By supporting the stress response, calming the nervous system and promoting hormonal and cognitive health, it offers a comprehensive approach to wellbeing. This ancient herb continues to demonstrate how traditional wisdom and modern science can come together to enhance daily life.