Used for thousands of years in Ayurvedic medicine, ashwagandha (Withania somnifera), also known as Indian ginseng, is now one of the most studied and popular medicinal plants in natural dietary supplements.
Known for its adaptogenic properties, it helps the body adapt to stress, restore physical and mental balance, and strengthen its defenses against attacks. Its powerful roots, rich in withanolides, contain most of its active compounds with anti-inflammatory, antioxidant, and neuroprotective effects.
In a context where chronic stress, mental fatigue, and sleep disorders are becoming common concerns, ashwagandha is emerging as a serious natural solution, at the crossroads between tradition and modern science.
In this article, we will explore:
Whether you are a fan of alternative medicine, looking for solutions to better manage stress, or simply curious about incorporating a natural dietary supplement into your routine, this article will give you a better understanding of all that ashwagandha can do for you.
Ashwagandha (Withania somnifera Dunal) is a plant native to the arid regions of India, the Middle East, and parts of North Africa. It belongs to the Solanaceae family, which also includes tomatoes, eggplants, and belladonna.
In Sanskrit, its name literally means “horse smell” (ashwa = horse, gandha = smell), a reference both to the strong aroma of its roots and their supposed ability to impart strength and vitality, “like that of a horse.”
Ashwagandha is one of the most renowned plants in Ayurveda, an ancient medical system practiced in India for over 3,000 years. It is classified as Rasayana, meaning a plant that:
Traditionally, Ayurvedic practitioners used the dried roots in decoctions, powders, or mixed with ghee (clarified butter) and honey, particularly in men to increase endurance, stress resistance, sexual vigor, and memory.
Although this medicinal plant has been used for thousands of years, it is only recently that modern research has focused on its active compounds and mechanisms of action. Ashwagandha is now the subject of numerous clinical studies to evaluate its effectiveness in areas such as:
This combination of tradition and science explains its growing success in natural dietary supplements, particularly among people who are concerned about their overall well-being and do not want to rely systematically on synthetic molecules.
Ashwagandha is widely recognized for its adaptogenic effects, enabling the body to better manage chronic stress and alleviate anxiety. Several double-blind clinical trials have shown significant reductions in perceived stress scores and levels of cortisol, the stress hormone.
Another recent clinical study confirmed a reduction in salivary cortisol and an improvement in overall well-being with a standardized extract containing 2.5% withanolides (5).
Ashwagandha may also support cognitive function:
Ashwagandha is now commercially available in several forms, with varying qualities and concentrations depending on the extracts used. Before detailing the available options, it is useful to understand how the quality of the extract affects its effectiveness.
Not all ashwagandha powders are the same. Some contain simply ground roots, while others contain standardized extracts that are more concentrated in active ingredients called withanolides (the bioactive molecules responsible for anti-stress and adaptogenic effects).
Among the most studied extracts are:
💡 Good to know: the type of extract chosen directly influences the effect felt. A KSM-66-based product is ideal for people looking to manage their stress while remaining active and focused — this is the type of extract we have selected for our Ashwa Premium Organic formula (60 capsules — certified organic KSM-66® extract bio).
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Raw powder
Dried ashwagandha root can be consumed in powder form. This is the traditional form, but its very bitter taste, dusty texture, and uncertainty in terms of withanolide dosage make it impractical and less reliable.
Extract in capsules
This is the most commonly used form in dietary supplements. It allows for precise dosing, higher concentrations of active ingredients, and better preservation. High-quality products indicate the percentage of withanolides (5%, 10%, etc.) as well as the origin of the extracts (root or leaf). This is the case for the KSM-66® and Sensoril® extracts mentioned above.
Herbal tea or decoction
In Ayurvedic tradition, ashwagandha was often consumed as a decoction (root boiled in milk or water, sometimes with ghee). This practice continues, particularly in India, but remains little used in Europe due to the complexity of preparation and the strong taste.
Liquid forms or gummies
Ashwagandha is also available in the form of mother tinctures, drops, or chewable gummies. These forms are often easier to take for children or adults who are reluctant to take capsules, but the concentration of withanolides is generally much lower than in standardized extracts.
The dosage of ashwagandha depends greatly on the form used, the concentration of active ingredients (particularly withanolides), and the desired outcome: stress, cognitive performance, immunity, recovery, vitality, etc.
Raw root powder (non-standardized): 1,000 to 5,000 mg/day
→ Low concentration of withanolides (0.2 to 0.5% on average)
→ Less commonly used in modern supplementation
Extract standardized to 2.5%–5% withanolides: 300 to 600 mg/day
→ Most studied and used form in clinical trials
Ultra-concentrated extracts (10% and above): 100 to 300 mg/day
→ To be dosed with caution; fewer studies available on long-term tolerance
Objective
| Objective | Dosage recommandé (extrait 5% withanolides) | Etudes cliniques de référence |
| Réduction du stress/anxiété | 250 à 600 mg/jour | Chandrasekhar e al. 2012 (1) |
| Amélioration du sommeil | 300 à 600 mg/jour | Langade et al., 2019 (2) |
| Performance cognitive | 300 à 500 mg/jour | Lopresti et al., 2019 (4) |
| Augmentation de la force et de la masse musculaire | 300 à 600 mg/jour | Wankhede et al., 2015 (5) |
| Soutien immunitaire et vitalité | 300 à 500 mg/jour | Auddy et al., 2008 (7) |
These dosages are based on standardized extracts containing approximately 5% withanolides.
Ideal time: In the morning (for fatigue or cognitive performance) or in the evening (for anxiety or sleep disorders).
With or without food? Preferably with food to improve the absorption of lipophilic active ingredients.
Duration of treatment: Clinical studies have generally been conducted over periods of 8 to 12 weeks. Breaks of 1 to 2 weeks every 2-3 months are recommended for prolonged treatment.
The EFSA (European Food Safety Authority) has not yet defined a maximum regulatory dose for ashwagandha.
However, most clinical trials do not exceed 1,000 mg/day of standardized extract, even for the most pronounced effects.
In the absence of any medical condition or drug treatment, taking 300 to 600 mg/day of a high-quality extract is generally well tolerated.
Although ashwagandha is generally well tolerated, certain precautions should be taken when using it. Like any medicinal plant with powerful effects, it can cause interactions or adverse effects in certain situations.
Most clinical trials report excellent tolerance of ashwagandha (1)(2), but mild and transient side effects have sometimes been observed:
These effects generally occur at high doses (> 800 mg/day) or in highly sensitive individuals. The form used (standardized extract vs. raw powder) also plays a role in tolerance.
Ashwagandha may potentiate or interact with certain medications. It should therefore be used with caution (and under medical supervision) in the following cases:
→ Risk of excessive sedation
→ Ashwagandha may slightly stimulate thyroid function (3)
→ Risk of reduced therapeutic effect
→ Always seek medical advice
The French National Health Security Agency (Anses) recommends avoiding ashwagandha in the following situations:
No, ashwagandha is not banned in France, but it is regulated.
Ashwagandha is on the list of plants authorized for use in dietary supplements in France.
Used for thousands of years in Ayurvedic medicine, ashwagandha (Withania somnifera) has stood the test of time without losing any of its relevance. Today, modern science confirms many of its adaptogenic properties and benefits for stress, cognitive performance, physical vitality, and even the immune system.
Thanks to its rich bioactive compounds, particularly withanolides, this medicinal plant offers overall support for the body and is well tolerated when used correctly.
However, like any dietary supplement, ashwagandha should be taken with caution: it is important to follow the recommended doses, choose high-quality standardized extracts, and consult a healthcare professional if you have any doubts or pre-existing conditions.
Whether you are looking to reduce stress, regain energy, or support your mental functions, ashwagandha could well become a natural ally for your everyday well-being.
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