Ashwagandha: effects, application & benefits for your health

Sometimes life feels like a never-ending sprint - stress, lack of sleep and the feeling of constantly being under pressure. No wonder more and more people are looking for natural ways to calm down and regain their inner balance. One plant that comes up again and again is Ashwaganda . For centuries in Ayurvedic Medizin It has also found its place here as an insider tip for more serenity and energy. But does it really deliver what it promises? And what should you look out for when trying it? It's worth taking a closer look at this special plant.

Ashwaganda or ashwagandha - Which is correct?

Ashwaganda or Ashwagandha - which spelling is correct? Ashwagandha" is actually the correct name, but many people look for "ashwaganda" because it is easier to say and write. The same thing is meant in both cases: a medicinal plant that has been valued in Ayurvedic medicine for centuries for its special properties.

The name comes from Sanskrit and means something like "smell of the horse". This may sound strange at first, but it has a deeper meaning. On the one hand, the root is said to have an intense, earthy odour reminiscent of a horse stable. Secondly, the plant is said to give strength and vitality - similar to the strength of a horse. It is precisely this revitalising effects that makes it so popular today, be it for stress management, for better sleep or to support hormone balance.

Ashwagandha belongs to the nightshade family and is therefore related to tomatoes, potatoes and aubergines. It is native to India, Africa and parts of the Mediterranean region. In traditional medicine, it is mainly used as an adaptogen. This means that it is said to help the body adapt better to Stresssituationen and find your inner balance.

But what is really behind effects? Is Ashwaganda really a natural stress killer or is there more marketing than science behind it? That's exactly what we'll look at in the next section.

Ashwaganda effects - What is it really good for?

Ashwaganda is often described as a miracle cure for more serenity, energy and balance. But what is really behind it? In fact, there are now a number of scientific studies that support the positive effects of the plant. Its role as an adaptogen in particular makes it interesting for many people, as it is said to help cope better with stress and make the body more resistant to strain.

Among the best-known effects of Ashwaganda belong to:

• Stress reduction and relaxation - studies show that Ashwaganda can lower cortisol levels. Cortisol is the hormone that is released in stressful situations and can lead to exhaustion in the long term. Less cortisol therefore means more inner peace.
• Better sleep - Many people report that Ashwaganda helps them fall asleep faster and wake up feeling more rested. It can be a natural alternative to sleeping pills, especially for people with mild sleep disorders.
• More energy and performance - sounds contradictory? But it's not. Whilst Ashwaganda has a relaxing effect, it can also improve physical and mental performance. Athletes, for example, use it to increase their endurance and muscle strength.
• Supporting hormonal balance - Ashwaganda could be particularly interesting for men, as it can stimulate testosterone production. However, women also benefit as it can help to balance hormonal fluctuations.
• Concentration and mental clarity - There is evidence that Ashwaganda can improve memory and cognitive performance. This makes it particularly exciting for people who often feel exhausted or unfocussed in everyday life.

All these effects sound promising - but does that mean that everyone benefits from Ashwaganda? Not necessarily. As with any herbal remedy, there are individual differences in effects. Side effects can also occur, depending on the dosage and personal predisposition. This is exactly what the next section is about.

Ashwaganda side effects - Are there any risks?

As promising as the effects from Ashwaganda also sounds, completely without Possible side effects the plant does not get by. Although it is considered to be well tolerated, not every body reacts in the same way. Undesirable effects can occur, especially if the dosage is too high or if it is taken over a long period of time.

The possible side effects of Ashwaganda include

• Gastrointestinal symptoms - Some people report nausea, diarrhoea or abdominal pain, especially if they take Ashwaganda on an empty stomach.
• Drowsiness and dizziness - As Ashwaganda has a relaxing effect, it can lead to drowsiness or a feeling of sluggishness in higher doses. If you take it during the day, you should pay attention to how your body reacts to it.
• Lowering blood pressure - The plant can slightly lower blood pressure, which could be problematic for people with low blood pressure. Anyone already taking medication to regulate blood pressure should speak to a doctor before taking it.
• Hormonal effects - As Ashwaganda can interfere with hormone balance, pregnant women, breastfeeding women and people with thyroid problems should be careful. In some cases it could lead to undesirable fluctuations.
• Interactions with medication - Anyone who regularly takes medication should consult a doctor before taking Ashwaganda. Especially in combination with tranquillisers, antihypertensives or thyroid medication, interactions can occur.

As a general rule, anyone who Ashwaganda in a normal dosage and observes its body, usually has no problems. However, if symptoms occur or you feel unwell, it is better to reduce the dosage or stop taking it altogether.

So how much is the right amount? And which form - capsules, powder or tea - is best? We will clarify this in the next section.

Ashwaganda dosage - How much is optimal?

As with many herbal supplements, Ashwaganda does not have a one-size-fits-all solution for perfect dosage . The optimal amount depends on various factors, including personal tolerance, the reason for taking it and the form of the product.

The following dosage recommendations apply:

• For stress relief and better sleep : 300-600 mg Ashwaganda extract per day
• To improve performance in sport : 500-1,000 mg daily, ideally divided into two doses
• To support the hormone balance : 300-500 mg per day over several weeks
• To improve concentration : 250-500 mg daily, preferably in the morning or at lunchtime

The dosage may vary depending on the product. Während Kapseln and Pulver contain standardised quantities, it is at Tea more difficult to determine an exact dosage. Here the effects depends heavily on the infusion time and the concentration of the extract.

When and how should Ashwaganda be taken?

• In the morning or in the evening? If you use Ashwaganda to relax or for better sleep, it is best taken in the evening. Those who use it to improve performance or concentration should take it in the morning or at lunchtime.
• With or without food? Ashwaganda can be taken on an empty stomach or with a meal. If you have a sensitive stomach, it is recommended to combine it with food to avoid gastrointestinal complaints.
• Capsules, powder or tea? Capsules are practical and offer precise dosing, while powder can be mixed flexibly into smoothies or meals. Tea is the mildest form, but also less concentrated.

The effects of Ashwaganda does not occur immediately, but builds up over several days or weeks. Patience is therefore required. If you are unsure, you should start with a low dosage and observe how the body reacts.

But which form is actually the best - capsules, powder or tea? We'll take a closer look at this in the next section.

Ashwaganda capsules, powder or tea - which is better?

Ashwaganda comes in different forms, and each has its own advantages and disadvantages. Which variant is the best depends on how you want to integrate the adaptogen into your everyday life and what you attach particular importance to.

Kapseln - the simple solution

• Practical dosing without measuring
• Flavourless - ideal for those who don't like the earthy taste of Ashwaganda
• Often with standardised extract for a consistent effects
• Disadvantage: Some capsules contain additives or fillers

Pulver - Can be used flexibly

• Can be stirred into smoothies, yoghurt or tea
• Mostly pure ashwaganda without additives
• Individual dosing possible
• Disadvantage: The flavour is earthy and takes some getting used to

Tea - gentle effects for beginners

• Pleasant, mild effects - ideal for relaxing in the evening
• Can be combined with other herbs such as lavender or camomile
• Particularly well tolerated
• Disadvantage: Less concentrated than capsules or powder, therefore possibly weaker effects

Which mould suits you? If you want a quick and easy solution, it's best to use Kapseln . If you want to stay flexible and don't shy away from flavour, Pulver well advised. And for anyone who wants to try out Ashwaganda gently, a Tea be a good choice.

But no matter which shape you choose, quality plays a major role. You can find out what you should look out for when buying in the next section.

Buying Ashwaganda - What you should look out for

Ashwaganda is now available almost everywhere - online, in drugstores or health food shops. However, not every product lives up to its promise. Quality, purity and origin play a major role if you want to find a high-quality Ashwaganda product.

What should you look out for when buying?

• Organic quality - products with an organic certificate are free from pesticides and harmful substances. It is worth paying attention to certified organic quality, especially for powders and capsules.
• Origin and cultivation - High-quality ashwaganda often comes from India or Sri Lanka, where it is traditionally cultivated. Reputable suppliers provide precise information about its origin.
• Extract or pure powder? - Capsules contain either pure Ashwaganda powder or an extract with a standardised active ingredient content. Extracts are usually more concentrated and have a stronger effects.
• Laboratory-tested purity - Good manufacturers have their products tested for harmful substances, heavy metals and microbiological contamination. An independent test seal is a good sign.
• No unnecessary additives - Make sure that capsules do not contain any unnecessary fillers, artificial flavourings or anti-caking agents.

Where can you buy Ashwaganda?

• Online shops - Large platforms such as Amazon or specialised shops for dietary supplements offer a huge selection. It is worth taking a look at the ratings and laboratory certificates.
• Apotheken and health food shops - often more expensive, but usually with tested quality and expert advice.
• Drogerien as DM or Rossmann - Ashwaganda products are now also available here, but how good are they really? We'll take a look at this in the next section.

Ashwaganda at DM, Rossmann & ESN - Is it worth it?

Ashwaganda is now not only available in pharmacies or specialised online shops, but also in drugstores such as DM and Rossmann as well as from sports nutrition manufacturers such as ESN. The big question is: Are these products a good choice or is it worth spending a little more money on a higher quality preparation?

In drugstores you can usually find Ashwaganda in Kapselform . Prices are often cheaper compared to pharmacies and specialised brands, but this is not always due to poorer quality. However, many of these products contain not only Ashwaganda, but also additional fillers or mixtures with other ingredients. Anyone looking for a pure preparation should therefore check the list of ingredients carefully.

ESN, as a manufacturer of sports nutrition, also offers an Ashwaganda product that is specially designed for athletes. A standardised extract is often used here, which speaks for a consistent effects. This can be a good option, especially for people who want to use Ashwaganda to improve their performance during training.

The biggest difference between cheap and high-quality products usually lies in the concentration of the active ingredients. High-quality capsules or powders contain a standardised proportion of withanolides - the active ingredients of the plant. In low-cost products, this proportion is often not declared or the dosage is lower, which can lead to a weaker effects.

Ultimately, choosing the right product depends on what is important to you. If you simply want to try out whether Ashwaganda works for you, you can start with a cheap product from the drugstore. If you are specifically looking for a stronger effects or want to be sure that it does not contain any additives, you should take a close look at the composition or opt for a higher-quality product from a specialised shop.

Whether from a drugstore or a specialist retailer - in the end, the question remains: Is Ashwaganda really suitable for everyone? We clarify this in the last section.

Is Ashwaganda right for you?

Ashwaganda has made a name for itself as a versatile adaptogen and is used by many people to manage stress, improve sleep and boost performance. Studies suggest that the plant can actually have positive effects on the body, especially when it comes to lowering cortisol levels and improving overall well-being. However, as with any herbal remedy, the effects is individual.

While some people notice a noticeable improvement in their relaxation or concentration after a few days, for others it may take longer or not show any significant effects at all. The right dosage and the choice of a high-quality product that does not contain any unnecessary additives are crucial. Anyone who wants to try Ashwaganda should start with a low dose and observe how the body reacts to it.

Despite the many benefits, there are also situations in which caution is advised. People with low blood pressure, thyroid problems or pregnant women should consult a doctor before taking it. Interactions with medication cannot be ruled out either.

Whether Ashwaganda is right for you therefore depends on your individual needs. Anyone who wants to reduce stress in a natural way or support their mental and physical performance can benefit from the plant. It is important to choose a product that is processed to a high standard and contains a sufficient concentration of active ingredients. Then nothing stands in the way of a relaxed and balanced lifestyle with Ashwaganda.