Ashwagandha is one of the best-known herbs of Ayurveda, and one of the most heavily marketed. Tradition places its root among the rasayanas, the class of substances said to nourish the body over time. Its modern reputation, as an everyday stress supplement, has grown much faster than the evidence behind it.
This page describes ashwagandha as the classical tradition sees it and then looks at what research reports, including a safety record that is more complicated than a supplement label suggests. It is education about a traditional system. It does not recommend ashwagandha and gives no amounts for any health purpose.
What it is
Ashwagandha is the root of Withania somnifera, a small shrubby plant of the nightshade family that grows in drier regions of India and beyond. The dried root has a distinctive smell often compared to a horse, and that is where its Sanskrit name comes from.
- Sanskrit: ashwagandha (also gandhaphala and other names in the lexicons)
- Hindi: asgandh
- English: Indian ginseng, winter cherry
- Plant part used: the root, and in some preparations the leaves
The English name “Indian ginseng” is a marketing phrase. It is unrelated to true ginseng, and the two plants are not substitutes in the traditional systems that use them.
The traditional view
In the materia medica taught by later authors, ashwagandha is usually described in the following way. Teachers do not always give the same account, but this is the most commonly taught profile.
- Taste (rasa): bitter (tikta), pungent (katu) and astringent (kashaya)
- Energy (virya): heating (ushna)
- After-digestion effect (vipaka): sweet (madhura)
- Effect on the doshas: said to calm vata and kapha. Because it is heating, tradition says it may increase pitta if overused.
Ashwagandha is classically grouped with rasayana substances and with vajikarana, the branch of Ayurveda concerned with vitality and reproductive health. The name rasayana is explained further in the pages on the dhatus, or body tissues and ojas, the subtle essence the tradition connects with resilience. In that system, a rasayana herb is meant to be taken within a whole way of life, with good digestion, regular routines and guidance from a practitioner. It is not a stand-alone pick-me-up.
Traditional writers describe ashwagandha as lending steadiness and strength to the body, and as helpful to a restless, wind-like nature. In the language of Ayurveda this makes sense: heavy, warm and nourishing qualities answer vata’s light and cold qualities, as you can see on the vata page. All of that is the tradition’s viewpoint, which is not the same as a clinical finding.
How it is traditionally prepared
Ashwagandha is not a culinary herb in the way turmeric or cumin are, so there is no ordinary food use to describe. Traditionally the root is taken as a powder, a medicated milk, a decoction or an ingredient in prepared formulas, always under the direction of a practitioner. We do not give instructions or amounts here, because preparation and dosing are matters for a registered professional who knows the individual, and because supplements today vary widely in strength and quality.
What research says
According to the US National Center for Complementary and Integrative Health (NCCIH), there are many trials of ashwagandha, but many of them are small. The picture it describes is as follows.
- Some preparations may help with sleeplessness and stress.
- Evidence for male fertility, such as testosterone levels and sperm quality over two to four months, is limited.
- There is insufficient evidence for asthma, athletic performance, thinking and memory, diabetes, menopause symptoms, female infertility and COVID-19.
In other words, a few signals are interesting and most claims are unsupported. Study size, the type of root extract used and short trial lengths all make firm conclusions hard.
Safety and interactions
This is the section to read carefully. Ashwagandha is often sold as gentle and natural, but it is an active substance with documented risks.
- Short term use: up to about three months appears safe in the studies NCCIH reviewed. Reported effects include drowsiness, stomach upset, diarrhoea and vomiting. Nothing is established about longer use.
- Liver injury: the LiverTox database notes that ashwagandha can cause rare but real liver injury. It usually appears two to twelve weeks after starting, often with jaundice and itching, and mostly resolves over one to four months after stopping. Rare fatal cases have occurred, especially in people who already had liver disease. LiverTox rates it category B, a likely cause of clinically apparent liver injury. It advises that people with cirrhosis or advanced chronic liver disease avoid it.
- Mixed products: LiverTox also points out that commercial products are often mixtures, or are mislabelled, so what is in the bottle may not match the front of it.
- Pregnancy and breastfeeding: NCCIH advises avoiding it in pregnancy and while breastfeeding.
- Medicines: it can interact with diabetes medicines, blood pressure medicines, immunosuppressants, sedatives, anticonvulsants and thyroid hormone medicines. If you take any of these, please talk to your prescriber first.
- Thyroid and autoimmune conditions: it is not recommended for people with thyroid or autoimmune disorders.
- Surgery: it is not recommended before an operation, so tell the surgical team about any supplement.
- Hormone-sensitive prostate cancer: it may raise testosterone, so it should be avoided there.
- Children: no source we used covers children, so assume it needs a paediatrician’s advice.
- Warning signs: yellow skin or eyes, dark urine, itching, persistent nausea or unusual tiredness while taking it call for stopping and medical advice.
If a practitioner of Ayurveda recommends a preparation, ask what exactly it contains, where it was made and whether it has been tested for heavy metals, since some imported Ayurvedic products have been found to contain them. For general guidance on assessing such questions, see our method page and the wider herbs section.
This page is education, not medical advice. Please read our medical disclaimer, speak to a doctor about any health concern, and see a registered Ayurvedic practitioner (BAMS in India) for any Ayurvedic treatment.
Frequently asked questions
↳ What is ashwagandha called in English and Hindi?
In English it is called Indian ginseng or winter cherry, and the plant is Withania somnifera. In Hindi it is asgandh. The root is the part traditionally used.
↳ Is ashwagandha a rasayana?
Yes, the classical tradition groups it among the rasayanas, substances said to support the body over time. That is a traditional category and not a proven medical effect.
↳ Does ashwagandha help with stress or sleep?
NCCIH says some preparations may help with sleeplessness and stress, but many trials are small and results vary. It is not a replacement for medical care if you struggle with sleep or anxiety.
↳ Can ashwagandha damage the liver?
LiverTox describes rare but real cases of liver injury, usually appearing within a few weeks of starting. Most people recover after stopping, but a few cases have been fatal, mainly where liver disease already existed. Report any jaundice, dark urine or itching to a doctor promptly.
↳ Who should avoid ashwagandha?
NCCIH advises avoiding it in pregnancy and breastfeeding, and says it is not recommended before surgery or with autoimmune or thyroid disorders. People with advanced liver disease and those taking certain medicines should also speak to a doctor first.
Sources: NCCIH: Ashwagandha, LiverTox: Ashwagandha.