Ashwagandha: what it is, traditional uses, how to take it and precautions

What ashwagandha is and where it comes from

Ashwagandha (Withania somnifera) is a small shrub with yellow flowers native to India, the Middle East and North Africa, whose root has been used for centuries in traditional Ayurvedic medicine. It is also known as Indian ginseng or winter cherry, although it is not related to ginseng.

Its name comes from Sanskrit and means something like “smell of a horse”, a reference to the strong aroma of its root and to the traditional idea that it brought vigour. Today it is one of the most popular botanical ingredients in wellness food supplements.

Traditional uses of ashwagandha in Ayurveda

In Ayurveda, ashwagandha is classed as a “rasayana” plant, a traditional tonic associated with overall balance and vitality. It was usually taken as a powder mixed with warm milk, honey or ghee.

Traditionally it has been included in preparations for times of tiredness, to accompany night-time rest and as part of self-care routines. It is important to understand that these are traditional uses passed down culturally, not proven or authorised health effects.

What science is researching about ashwagandha

Ashwagandha is attracting growing scientific interest, but the evidence is still limited and does not allow specific health effects to be attributed to it. That is why there are no authorised health claims for this plant in the European Union.

The most common lines of research explore its role as an “adaptogenic” plant, its relationship with perceived stress and rest, and its use in energy and wellness routines. Many of these studies are small, short or use very different extracts and doses, so their conclusions should be treated with caution.

If you read very bold statements about what ashwagandha “cures” or “improves”, be sceptical: the honest position today is to talk about a plant with a long tradition and ongoing research.

Ashwagandha formats: capsules, powder, extract and resin

Ashwagandha is sold mainly as a food supplement in capsules, as root powder, as liquid extracts and combined with other traditional ingredients.

One of these combinations pairs ashwagandha with shilajit, a natural resin from the Himalayas. This is the case of VitalizeNature Shilajit Original + Ashwagandha, a 30 g resin designed for people who want to include these two traditional Ayurvedic ingredients in their daily routine. To learn more about the other ingredient, read our article on shilajit and its properties.

How to take ashwagandha: method and time of day

How you take ashwagandha depends on the format, so the first rule is to always follow the manufacturer's instructions and not exceed the recommended daily dose stated on the pack.

For VitalizeNature's shilajit resin with ashwagandha, the directions are to dissolve between 300 and 500 mg in hot water, milk or the drink of your choice and include it in your daily routine. Many people prefer to take it with a meal to avoid digestive discomfort; in Ayurvedic tradition it was common to take it in the evening with warm milk.

Remember that a food supplement is no substitute for a varied, balanced diet and a healthy lifestyle.

Side effects and precautions of ashwagandha

Ashwagandha is usually well tolerated by healthy adults, but it is not free of side effects and is not suitable for everyone. The most frequently reported effects are mild:

• Digestive discomfort, nausea or diarrhoea.
• Drowsiness.
• Headache in some people.

Isolated cases of liver problems have also been reported, so you should stop taking it and see a doctor if you notice symptoms such as unusual tiredness, yellowing of the skin or dark urine.

It is not recommended during pregnancy or breastfeeding, and you should talk to a professional before taking it if you have a thyroid or autoimmune condition, are due to have surgery or take medication, especially sedatives, immunosuppressants, thyroid drugs or blood pressure medication.

Ashwagandha, stress and hair: what you should know

There is no basis for claiming that ashwagandha acts on hair loss. What is known is that stress and rest affect overall wellbeing and, in some cases, are linked to temporary episodes of hair shedding.

If this topic interests you, we explain it in our article on the link between stress and hair loss. And if you notice intense or sudden hair loss, loss in specific areas, or hair loss with other symptoms, see a dermatologist or doctor for a diagnosis.

Frequently asked questions about ashwagandha

What has ashwagandha traditionally been used for?

In Ayurvedic medicine, ashwagandha has been used for centuries as a traditional tonic associated with vitality and overall balance, often as a powder with warm milk or honey. These are cultural uses passed down through generations, not proven health effects, and no health claims for it are authorised in the European Union.

Is it better to take ashwagandha in the morning or at night?

There is no single right time: the key is to follow the instructions on the pack. Many people take it with a meal to avoid digestive discomfort, and in Ayurvedic tradition it was common to take it in the evening with warm milk. If it makes you drowsy, taking it later in the day is more practical.

What side effects can ashwagandha have?

The most common are mild effects such as digestive discomfort, nausea, diarrhoea, drowsiness or headache. Isolated cases of liver problems have also been reported, so stop taking it and see a doctor if you notice unusual tiredness, yellowish skin or dark urine. It is not recommended during pregnancy or breastfeeding.

Can I take ashwagandha if I take thyroid medication?

You should check with your doctor first. Ashwagandha may interact with thyroid drugs, sedatives, immunosuppressants and blood pressure medication, and it is not advised without supervision for autoimmune conditions or before surgery. A healthcare professional can assess whether it is suitable for your particular situation.

How do you take shilajit resin with ashwagandha?

For VitalizeNature Shilajit Original + Ashwagandha, the directions are to dissolve between 300 and 500 mg of resin in hot water, milk or the drink of your choice and include it in your daily routine. Do not exceed the recommended daily dose, and do not use it as a substitute for a varied diet.