Ashwagandha, known to botanists as Withania somnifera and to traditional healers as the “strength of the stallion,” has captured the curiosity of the modern health world. This small, unassuming shrub—root and all—has been a cornerstone of Ayurveda, India’s ancient medicinal system, for centuries. In today’s climate of wellness trends, dietary supplements, and a yearning to reconnect with holistic traditions, ashwagandha’s reputation is surging, raising the question: How does this revered root truly measure up when ancient wisdom meets modern scientific scrutiny?
Long celebrated as a “Rasayana,” or rejuvenator, ashwagandha sits at the heart of Ayurvedic philosophy, promising to restore balance, resilience, and vitality to both body and mind. For Thais, who share a deep cultural connection with herbal remedies and natural health approaches—from the use of herbal compresses in massage to the roots and leaves steeped in rural Thai medicine—ashwagandha’s story feels both foreign and familiar. Its journey from dusty Indian farms to international supplement aisles speaks to a universal longing: to harmonize the wisdom of the past with the tools of today.
A Pillar of Traditional Healing
Ayurveda, a holistic medical system originating over 3,000 years ago, prizes balance—particularly among the mind, body, and environment. In this tradition, ashwagandha is considered a “sattvic kapha rasayana” and is believed to fortify the nerves, sharpen the mind, and buttress the immune system. Its Sanskrit name combines ashva (horse) and gandha (smell), reflecting the root’s distinctive aroma and the vitality it is said to impart. Classic Ayurvedic texts recommend ashwagandha root, often ground into fine powders (churna) and mixed with ghee or honey, for a kaleidoscope of complaints: from childhood emaciation and elderly debility to rheumatism, insomnia, and memory loss. Beyond India, the root’s use stretches across the Middle East, North Africa, and parts of southern Europe, attesting to its widespread appeal as a tonic of youth and vigor (PMC3252722).
In Ayurveda, practitioners match herbal prescriptions to an individual’s constitution (“prakriti”) and the nature of their symptoms. This personalized approach has parallels with Thai herbal traditions, where roots and leaves often serve as restorative tonics and adaptogens—plants used to “adapt” the body to stress.
Bioactive Powerhouse: What’s Inside Ashwagandha?
Modern research has zeroed in on the plant’s key constituents, especially a group of natural compounds called withanolides—steroidal lactones that give ashwagandha much of its reputed efficacy. Other active agents include alkaloids, saponins, and sitoindosides, some of which display biological activity similar to ginsenosides in Korean ginseng, which is pivotal in Thai and East Asian herbal practices (Wikipedia: Ashwagandha). The highest concentration of these beneficial compounds is found in the root, though the leaves and berries contribute their own unique phytochemical profiles.
These complex mixtures have been shown in laboratory settings to possess antioxidant, anti-inflammatory, immune-modulating, and neuroprotective properties. Such qualities align with the plant’s traditional roles in building immunity, calming the mind, protecting against disease, and counteracting aging (NCCIH).
Scientific Evidence: What Do Clinical Studies Say?
In the past two decades, research on ashwagandha has accelerated. A growing number of randomized, controlled trials have sought to validate the claims of Ayurvedic healers, especially with regards to stress reduction, cognitive support, sleep, hormonal health, and immune function.
Stress and Anxiety: Some of ashwagandha’s best documented effects relate to its ability to help the body manage stress—a core claim in Ayurveda. Studies have shown a moderate but consistent reduction in levels of the “stress hormone” cortisol among adults taking standardized ashwagandha extracts (typically 300–600 mg twice daily) for 6–12 weeks. Participants reported feeling less anxious, with associated improvements in sleep and mental focus (PMC10147008, National Geographic).
A 2019 meta-analysis found statistically significant reductions in stress and anxiety scores for those taking ashwagandha compared to placebo, with the effects becoming more pronounced over longer durations (Examine.com).
Sleep and Insomnia: True to its Latin species name “somnifera” (“sleep-inducing”), ashwagandha seems to modestly improve sleep quality and duration, particularly among those struggling with insomnia. A 2021 review across several trials showed not just improved self-reported sleep, but also better mental alertness on waking (Medical News Today). This is believed to stem from the root’s capacity to moderate the hypothalamic-pituitary-adrenal (HPA) axis and enhance gamma-aminobutyric acid (GABA) activity, which calms neural excitation—an action reminiscent of how some Thai herbs like Bai Bua Bok or Krachai Dam are used to promote calm and restore rest.
Cognitive Function and Neuroprotection: Laboratory and clinical research points to ashwagandha’s neuroprotective effects. Withanolides, especially withaferin A, have shown promise in animal studies for supporting memory, slowing neurodegenerative changes, and even promoting regrowth of neuronal connections. Clinical trials in adults and older adults have found improvements in memory, executive function, and attention after 8–12 weeks of supplementation (PMC10147008).
Hormonal Balance and Sexual Health: Several small trials have documented increased testosterone levels, enhanced fertility markers (such as sperm count and motility in men), and improved sexual satisfaction in both men and women with daily supplementation (300–600 mg extract, two doses per day) over at least two months (Examine.com). While these results echo the herb’s traditional status as an aphrodisiac, experts caution that more rigorous, larger-scale studies are needed to confirm these benefits.
Immunity, Anti-inflammation, and Physical Endurance: Other research points to ashwagandha’s capacity to modulate immune function—supporting increased activity of natural killer (NK) cells and decreased inflammatory markers—potentially helping the body defend against infection and chronic disease (PMC10147008). Studies on athletes, both trained and untrained, indicate improved physical endurance, faster recovery, and greater strength gains, lending scientific weight to ancient endorsements of ashwagandha as a strength-builder.
Blood Sugar, Heart Health, and Other Emerging Benefits: Preclinical studies and a handful of human trials suggest potential for lowering blood sugar, improving cholesterol profiles, and supporting heart function, though the evidence remains preliminary (Medical News Today).
Unpacking the Thai Connection
Thailand, with its own rich herbal heritage, is no stranger to the medicinal use of roots and leaves. While ashwagandha is not native to the kingdom, the Thai tradition of using adaptogenic plants—such as Krachai, Lingzhi, and even the sacred Bai Bua Bok—echoes the philosophy behind ashwagandha’s use. Modern Thai wellness clinics, particularly those catering to expatriates and health tourists, are increasingly incorporating ashwagandha into holistic regimens for stress, sleep, and performance enhancement, often blending it with local botanicals for synergistic effect.
For Thai consumers, the appeal of ashwagandha lies not just in its foreign mystique, but in the resonance of its uses with familiar home remedies: tonics for the elderly, sleep aids, anti-stress herbs, and everyday foods that support vitality. This is also reflected in the growing number of Thai supplement brands introducing ashwagandha capsules and powders, often touting clinical research and international certifications.
Dosage, Formulation, and Practical Recommendations
Ashwagandha is most commonly consumed as a root powder (the traditional form), but increasingly as a standardized extract in capsules and tablets. Clinical research has primarily used root extracts standardized for withanolide content (usually 1.5%–5%), with effective doses in most studies ranging from 300 mg to 600 mg, taken once or twice daily for periods of 8–12 weeks (Examine.com).
Traditional practices sometimes call for making a paste of ashwagandha root for external use on joints or inflamed skin, a method that has parallels among Thai herbalists who employ root poultices for similar conditions.
Most scientific studies focus on oral supplementation, with limited research on teas or external applications. Importantly, the concentration of biologically active withanolides can vary widely between products, making it critical to select reputable brands with clear labeling and independent quality verification.
Safety, Interactions, and Who Should Avoid Ashwagandha
Generally, ashwagandha is well tolerated when used at recommended doses for up to three months, with reported side effects typically mild—such as stomach upset, diarrhea, and drowsiness (WebMD). However, there are important exceptions and caveats.
- Pregnancy and Breastfeeding: Ashwagandha should be avoided during pregnancy and lactation; some studies suggest it may stimulate uterine contractions or impact hormonal balance, raising the risk of miscarriage (National Geographic).
- Thyroid Disorders: The herb can increase thyroid hormone levels, potentially worsening hyperthyroidism or interacting with thyroid medications.
- Autoimmune Conditions: Ashwagandha’s stimulatory effects on the immune system may pose risks for those with autoimmune conditions or those taking immunosuppressive drugs.
- Liver and Kidney Health: Rare reports have linked ashwagandha to liver injury, particularly in those with pre-existing conditions. Individuals with liver disease or chronic kidney issues should consult a healthcare provider before use (NCCIH).
- Drug Interactions: Ashwagandha may enhance the effects of sedatives, barbiturates, and anti-anxiety drugs; caution is advised when co-administering.
- Long-term Use: There is limited evidence regarding safety beyond three months of continuous use; long-term risks remain unclear.
Thai health professionals echo the advice that the use of potent herbal remedies, especially imported or new botanicals, always warrants consultation with a doctor or licensed practitioner, especially when patients are already taking conventional medications.
Honoring Tradition While Prioritizing Evidence
The tale of ashwagandha offers a rich illustration of the meeting point between local healing lore and international science. Rather than simply supplanting tradition with data, researchers are finding that modern methods can illuminate the logic underlying age-old practices.
Ashwagandha is neither a panacea nor mere superstition. Clinical results have been encouraging, especially in the areas of stress relief, sleep support, cognitive protection, and vitality, confirming what Ayurveda practitioners have championed for generations. Yet, as with any remedy—herbal or otherwise—context, dosage, individual constitution, and quality of sourcing matter deeply.
Looking Forward: The Future of Ashwagandha in Thailand and Beyond
As global health trends increasingly valorize natural remedies for chronic stress, poor sleep, and weary minds, interest in ashwagandha continues to rise. For Thai readers, the integration of ashwagandha represents a natural evolution, building on local expertise in botanical medicine while remaining open to cross-cultural learning and scientific advancement.
Research is ongoing: larger, longer-term clinical trials are needed to further clarify ashwagandha’s benefits and potential risks, especially for populations with complex health needs. Locally, there is potential for collaboration between Thai herbalists, academic researchers, and the burgeoning health tourism sector to responsibly harness and study ashwagandha alongside Thailand’s own herbal treasures.
Actionable Takeaways for Thai Readers
- If you’re interested in trying ashwagandha for stress, sleep, or wellness, choose products from reputable companies that provide clear information about active withanolide content and third-party testing.
- Always consult with a healthcare professional—preferably someone versed in both conventional and traditional medicine—before starting any new herbal regimen, especially if you are pregnant, managing chronic illness, or taking prescription medications.
- Remember that herbal remedies are best viewed as part of a holistic approach to wellbeing, rather than as isolated cures.
- If you have a history of thyroid, autoimmune, liver, or kidney problems, avoid ashwagandha unless supervised by a doctor.
- Monitor for side effects and consider periodic breaks from use; report any adverse reactions to your healthcare provider.
- Embrace local Thai plants and remedies as equally valuable parts of the wider tradition of herbal healing. Consider integrating ashwagandha with Thai wellness practices under the guidance of qualified therapists.
- Stay informed by following updates from scientific publications, government advisories, and credible health organizations as new research emerges.
Disclaimer: This article is for educational purposes only and does not substitute for professional medical advice. Never self-prescribe or replace your regular treatments with ashwagandha or any other supplement without consulting a qualified healthcare provider.
Sources:
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (PMC3252722)
- Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities (PMC10147008)
- What is ashwagandha—and what are its health benefits? (National Geographic, 2024)
- Ashwagandha benefits, dosage, and side effects (Examine.com)
- ASHWAGANDHA - Uses, Side Effects, and More (WebMD)
- Ashwagandha: Usefulness and Safety | NCCIH
- Ashwagandha | Wikipedia
- Ashwagandha: Health benefits, side effects, and how to use (MedicalNewsToday)