What Is Ashwagandha And Its Side Effects?

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a small evergreen shrub that is native to India, the Middle East, and parts of Africa. Its unusual name comes from Sanskrit , “ashva” meaning “horse” and “gandha” meaning “smell”. Traditionally, people believed the herb’s strength and vitality mirrored that of a horse.

For thousands of years, ashwagandha has been used in Ayurvedic medicine to support energy, resilience, and longevity. Today, it’s known as an adaptogen, a natural compound that helps your body adapt to stress and stay balanced.

You’ll typically find ashwagandha in powdered or capsule form, made from its roots and leaves, but modern extracts, such as KSM-66® Ashwagandha, are more concentrated for maximum potency and purity.

Ashwagandha Supplement by Naturecan

Discover the natural goodness of our KSM-66® Ashwagandha capsules, crafted with pure Ashwagandha root extract.

Perfect for anyone with a busy schedule, these capsules are a simple addition to your daily routine, offering a moment of tranquility in your day.

• Award-winning KSM-66® capsules [1]
• High root extract concentration & high bioavailability
• Vegetarian
• 500mg per capsule

What Is Ashwagandha Used For?

So, what is ashwagandha used for? Well, recent research suggests it may support the body and mind in several key ways, from helping the body's resistance to stress to improving sleep and even physical performance.

Let’s break it down in more depth:

1. Stress And Emotional Balance

Ashwagandha’s biggest claim to fame is its ability to help the body maintain balance when under physical or emotional stress. It may do this by influencing cortisol, our primary “stress hormone”.

Several studies have shown that people who took ashwagandha daily for a few weeks had lower cortisol levels [1]. In simpler terms, it may help you feel calmer and more in control, especially during hectic periods.

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2. Rest And Relaxation

If you struggle to switch off at night, ashwagandha could offer some gentle support. Because it helps regulate stress hormones, it is used to support relaxation which could contribute towards a more restful night.

A 2021 study found that participants taking ashwagandha extract slept better and woke up feeling more refreshed [2]. You can take it in the morning or evening which is what makes it so versatile. Some people may prefer a night-time dose to help them unwind.

3. Sharper Focus And Mental Clarity

Ashwagandha has also been studied for its potential to boost brain function. It has been traditionally used for supporting mental performance, focus and concentration, particularly during stressful times.

One 2022 review found that people taking ashwagandha showed measurable improvements in attention and working memory [3].

While it’s no miracle cure, the findings are encouraging for anyone juggling a busy mind.

4. Physical Performance And Energy Support

For those who are active, ashwagandha even has potential positive effects on physical performance.

A 2019 clinical trial found that participants who took 600 mg of ashwagandha daily saw measurable gains in strength and endurance compared to a placebo group [4].

It’s thought to work by supporting energy production and recovery, perfect if you’re training regularly or simply looking to feel more energised day to day.

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What The Science Says

There’s growing scientific interest in ashwagandha, with several studies exploring its role in well-being support.

A 2023 study tested a sustained-release form of ashwagandha called AshwaSR in both lab and animal models. It observed promising findings relating to the body's response to stress. [5]

What it means: This research suggests ashwagandha may support normal stress responses and help maintain general well-being

It’s Generally Considered Safe

A 2022 safety review looked at many human studies and found that ashwagandha is generally safe for healthy adults when taken at the recommended dose of 300mg. [6]

What it means: Most people tolerate it well, though it’s always best to check with your GP if you’re on medication or have a health condition, as it may interact with your existing medication.

Potential Side Effects Of Ashwagandha

Like most supplements, ashwagandha can cause mild side effects in some people, especially when you first start taking it.

These may include:

• Mild digestive upset or bloating
• Nausea or dizziness
• Restlessness
• Temporary emotional changes

Most side effects are short-lived and fade after a week or two as your body adjusts.

That said, ashwagandha may interact with medications such as thyroid treatments, sedatives, or diabetes medicines, so it’s always wise to speak with your GP before starting any supplement.

Ashwagandha And Cortisol: The Link

Cortisol is often called the “stress hormone”, but it’s not all bad - we need it to wake up, think clearly, and respond to challenges.

The problem comes when cortisol stays high for too long, which can affect mood, sleep, and even digestion.

Ashwagandha seems to potentially help the body keep cortisol levels within a healthy range, promoting a calmer state of mind and better resilience to everyday stressors.

Is Ashwagandha Good For Men?

For men, ashwagandha has been studied for some time to uncover its potential to support testosterone levels and fertility markers.

One clinical study found that men taking ashwagandha root extract saw improvements in sperm count and quality, likely due to reduced stress and balanced hormone levels. [7]

While these findings are promising, ashwagandha isn’t a substitute for medical fertility treatment, more like a stepping stone to a broader wellness routine.

Is Ashwagandha Good For Women?

Many women take ashwagandha to help manage stress, improve energy, and support emotional balance.

Because it’s an adaptogen, it works gently with your body to help regulate hormonal responses to stress, which can be even more useful during busy or transitional periods of life.

Some smaller studies suggest it may also help with mood and sleep quality [8], though more research is still needed.

Supplements To Help Balance Cortisol

Ashwagandha isn’t the only adaptogen that can support a balanced stress response.

Others worth exploring include:

• Rhodiola – may boost energy and focus
• Magnesium – helps muscles relax and supports better sleep
• Vitamin C – vital for adrenal health
• Omega-3 fatty acids – help regulate mood

For a dynamic duo, our Ashwagandha & Rhodiola blend brings together two powerful adaptogens to help you stay balanced and focused.

Is Ashwagandha Safe?

For most healthy adults, ashwagandha is considered safe when used within recommended doses.

However, it’s best avoided by:

• Pregnant or breastfeeding women
• Children
• Anyone taking thyroid, blood pressure, or sedative medications

Choosing a reputable brand is also key - quality matters.

All Naturecan products are third-party tested for purity, so you can trust what you’re putting into your body.

How Much Ashwagandha Per Day?

If you’re wondering how much ashwagandha per day is ideal, most studies use 300–600 mg of root extract (standardised to around 5% withanolides).

It’s usually taken once daily with food, but you can also split the dose. Morning use may help with focus, while an evening dose may support rest and recovery. The KSM-66® extract used in Naturecan’s supplement is one of the most researched and concentrated forms on the market and it is potent, consistent, and easy to absorb.

Final Thoughts

Ashwagandha has earned its place as one of the most exciting natural supplements available today. Backed by strong research, it may help you feel calmer, sleep better, and perform at your best, all by helping your body adapt more smoothly to stress.

If you’re looking to bring more balance into your life, adding a high-quality ashwagandha supplement could be a great start. At Naturecan, we believe it’s never too late to start looking after your health, and sometimes, the most effective support really does come from nature itself.

FAQ's

When is the best time to take ashwagandha?
It depends on your goals. Take it in the morning for energy or in the evening for relaxation and sleep support.

Can ashwagandha be taken alongside medication? Ashwagandha may interact with certain prescriptions, so it’s best to speak with your GP first.

How long does ashwagandha take to work?
Most people notice benefits after 4–8 weeks of consistent use. Does ashwagandha increase testosterone? Some studies suggest it may support healthy testosterone in men, but more evidence is needed.

Does ashwagandha make you sleepy?
Not necessarily, it helps balance energy and calmness rather than causing drowsiness.

Can you take ashwagandha with magnesium?
Yes, many people combine them for extra relaxation and stress support.

Does ashwagandha make you gain weight?
There’s no evidence that it does. In fact, by reducing stress-related cravings, it may even support a more balanced metabolism.