Ginseng is a fairly well-known plant that appears in countless supplements and herbal preparations. What many people do not realise, however, is that ginseng encompasses several distinct species. One of the most fascinating is Ashwagandha — commonly referred to as Indian ginseng. Used for hundreds, even thousands of years in the traditional Indian healing system known as Ayurveda, this herb has gained serious momentum in modern wellness circles. But what does it actually do, and does it live up to the hype?
What Is Ashwagandha?
Ashwagandha goes by several names. You may encounter it as Withania somnifera (its Latin botanical name), winter cherry, or Indian ginseng. It belongs to the nightshade family — the same plant group as the humble potato. The root contains the highest concentration of active compounds, which is why root-based supplements are the most common. However, the leaves and fruit of the plant have also found applications in traditional medicine.
In India, where ashwagandha originates, virtually every part of the plant has been used to address a wide range of health concerns. The plant itself is recognisable by its yellowish-green flowers and small red or dark orange berries. The fresh root has a rather pungent smell — which is actually where the name comes from. In Sanskrit, ashwagandha translates roughly to "smell of a horse."
While scientists continue to study and debate the full extent of its effects, ashwagandha is widely recognised as a valuable herbal supplement that may help support overall wellbeing.
[tip:Ashwagandha is classified as an adaptogen — a category of herbs believed to help the body adapt to stress and restore balance. Other well-known adaptogens include rhodiola and ginseng.]Key Properties and Benefits
The main bioactive compounds in ashwagandha are called withanolides. These naturally occurring substances are the focus of most scientific research on the plant and are responsible for its characteristic effects. Here is what the evidence and traditional use suggest:
Stress, Sleep, and Mental Clarity
This is where ashwagandha truly stands out. In Ayurvedic practice, it has long been used as a strengthening and energising tonic, especially during periods of physical or mental exhaustion. Supplementation is particularly popular among people dealing with chronic stress, anxiety, or sleep difficulties. Ashwagandha may help promote a calmer state of mind without causing drowsiness during the day, and it is traditionally associated with improved concentration and memory. Overall, it appears to have a broadly positive influence on the nervous system.
Immune Support
Ashwagandha may also contribute to healthy immune function. In traditional Ayurvedic medicine, it has been used in the context of autoimmune conditions and general immune resilience — though modern clinical research in this area is still developing.
Reproductive Health
One of the more extensively studied areas is ashwagandha's effect on reproductive function. Research suggests it may support sexual health in both men and women, with potential benefits for libido, hormonal balance, and overall fertility. In men specifically, some studies indicate it may help support sperm count, motility, and quality — making it a popular natural choice for those addressing fertility concerns.
Other Reported Benefits
- May support normal thyroid function
- Traditionally associated with cardiovascular wellness
- May contribute to muscle strength — increasingly popular among athletes
- Used in Ayurveda for respiratory concerns including seasonal allergies
- May support the health of the liver, pancreas, and kidneys
How to Choose the Right Ashwagandha Supplement
With so many ashwagandha products on the market, quality varies significantly. Not every supplement will deliver the same results. Here are the key factors to consider:
If you are choosing a tablet or capsule form, look for a product with a withanolide content of at least 2.5% in the extract. This is the threshold generally considered effective for meaningful supplementation. For those who prefer a more traditional approach, fresh ashwagandha root can be brewed into a decoction — simply steep the root under a lid for several minutes and drink the resulting infusion.
In both cases, the typical dosage is once or twice daily, depending on the product and concentration.
Root vs. Leaves and Flowers — Why It Matters
This is an important distinction that many consumers overlook. Extracts made from leaves and flowers tend to contain higher concentrations of withaferin A — a compound that, in larger amounts, may be less well-tolerated by the body. Root-based extracts, by contrast, contain significantly lower levels of this compound, making them generally safer for regular use.
The recommendation is straightforward: prioritise root-based ashwagandha products. Leaf or flower extracts should only be considered if the manufacturer provides clear, verified safety data on the packaging.
KSM-66 Ashwagandha — The Gold Standard
KSM-66 is a patented, standardised ashwagandha extract derived exclusively from the root. It is widely regarded as one of the highest-quality forms available on the market. What sets it apart is its excellent safety profile — the content of withaferin A is extremely low, almost negligible. The extraction process uses no alcohol or synthetic chemicals, relying instead on a traditional milk-based method refined over 14 years of research.
KSM-66 is the form most frequently used in clinical studies, which adds an extra layer of confidence for consumers. If you are looking for a reliable ashwagandha supplement, KSM-66 is an excellent starting point.
[products:swanson-ultimate-ashwagandha-ksm-66-250-mg-60-veg-capsules, kenay-ksm-66-ashwagandha®-bio-60-capsules, osavi-ashwagandha-ksm-66®-200-mg-60-capsules, allines-organic-ashwagandha-5-ksm-66-200-mg-100-capsules, everbuild-nutrition-ashwagandha-ksm-66-450-mg-90-capsules, wiseshrooms-mushroom-coffee-with-ashwagandha-ksm-66-100-g]Sensoril Ashwagandha — A Concentrated Alternative
Sensoril is another patented, well-researched form of ashwagandha. Unlike KSM-66, it uses a blend of both root and leaf extracts, which results in a highly concentrated product with a withanolide content of up to 10%. Despite the inclusion of leaf material, the potentially harmful withaferin A accounts for just 0.5%, keeping the supplement well within safe parameters.
Sensoril's higher withanolide concentration may make it a good option for those seeking a more potent formula, while its safety profile has been validated through clinical testing.
[products:solgar-sfp-ashwagandha-root-extract-60-veg-capsules, life-extension-optimized-ashwagandha-extract-60-veg-capsules, jarrow-formulas-ashwagandha-300-mg-120-veg-capsules, himalaya-ashwagandha-60-capsules, hepatica-ashwagandha-indian-ginseng-90-capsules, vitalers-ashwagandha-9-600-mg-60-capsules]Finding the Right Fit
Whether you are drawn to ashwagandha for stress management, better sleep, immune support, or reproductive health, the key is choosing a quality product with verified withanolide content and a clear origin — root-based for everyday safety, or a well-tested blend like Sensoril for higher potency.
Explore our full herbal supplements collection for ashwagandha and other adaptogenic herbs. If stress and sleep quality are your main concerns, you may also find value in our sleep support and energy supplements categories.
[note:Ashwagandha may take several weeks of consistent use before its effects become noticeable. Patience and regularity are key — it is not a quick fix, but rather a long-term support for overall wellbeing.]Key Takeaway: Ashwagandha is far more than a wellness trend. Backed by centuries of Ayurvedic tradition and a growing body of modern research, this adaptogenic herb may support stress resilience, sleep quality, immune function, and reproductive health. Choose root-based extracts like KSM-66 or tested blends like Sensoril for the best balance of efficacy and safety.
