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Ashwagandha

Withania somnifera

Also known as Indian Ginseng, Winter Cherry, Poison Gooseberry

At a glance

Family

Solanaceae (nightshade family)

Type

Perennial shrub

Parts used

Root (primarily), leaves

Size

2 to 5 feet tall

Bloom

Small, bell-shaped, greenish-yellow flowers in summer, followed by papery orange-red husked berries

Habitat

Dry, rocky ground and scrubland across India, the Middle East, and parts of Africa

Acquisition

Grow or buy

Traditional remedies in HerbSense

Key benefits

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Traditional stress support

Traditional rest and calm

Traditional stamina support

Traditional vitality tonic

Traditional uses

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In Ayurvedic medicine, the dried root of ashwagandha has been used for thousands of years as a rasayana, a rejuvenating tonic meant to restore strength and steady the body through long seasons of strain. Traditional healers reached for it after illness, exhaustion, or difficult childbirth, believing it helped the body recover its footing. The plant's Sanskrit name, meaning smell of horse, points to both its pungent root and the old belief that it could lend the vigor of a horse to whoever took it. It traveled from household gardens into formal Ayurvedic texts as one of the most trusted tonic herbs in that tradition.

Growing guide

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Sun

Full sun

Soil

Sandy, well-drained soil; tolerates poor or rocky ground and does not want to sit wet

Water

Light and infrequent once established; this is a drought-tolerant plant that resents overwatering

Planting

Start seeds indoors 8 to 10 weeks before the last frost, then move seedlings out once nights stay reliably warm. Space plants about 2 feet apart in a hot, sunny bed. It grows as a perennial in warm, arid climates and as a summer annual anywhere with real winters.

Fresh to dried

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Harvest

Dig roots in autumn, roughly 150 to 180 days after planting, once the plant has finished its growing season and the outer skin of the root has toughened

Drying

Wash the roots well, slice them into rounds or short lengths to speed drying, and spread them in a single layer somewhere warm and airy out of direct sun

Storage

Once fully dry and snapping rather than bending, store the root pieces or powder in a sealed glass jar away from light and heat, where they will keep their potency for up to a year

Best forms

Dried root powder or dried root slices for decoction; the fresh root is rarely used

Traditional preparations

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Featured preparation

Ashwagandha Root Decoction

A gentle, traditional way to take the root, simmered rather than simply steeped since roots need more coaxing than leaves or flowers to release their properties.

How it's made. Traditionally, 1 teaspoon of dried, chopped ashwagandha root is simmered gently in 1 cup of water for about 10 to 15 minutes, then strained and sipped warm, often once daily.

Secondary preparation

Warm Ashwagandha Milk

Known in India as ashwagandha doodh, a comforting evening drink built on the classic golden milk tradition, taken in the hours before bed.

How it's made. Traditionally, a scant 1/4 teaspoon of ashwagandha root powder is stirred into 1 cup of warm milk (dairy or a plant milk), sometimes with a pinch of cinnamon or a touch of honey, and sipped slowly in the evening.

Pairs well with

✦Tulsi (Holy Basil)
✦Turmeric
✦Cinnamon

Substitutes

✦Eleuthero
✦Reishi

Choose it when

“For the long, wearing season, when the body is asking to be steadied rather than sped up.”

Did you know?

Ashwagandha's small orange-red berries are wrapped in a papery husk that looks remarkably like a tiny lantern, which is why the plant earned the folk name winter cherry even though it is not related to true cherries at all.

Safety

Ashwagandha is traditionally avoided during pregnancy due to its uterine-stimulating effects and isn't recommended for infants or young children. It can also interact with thyroid medication, sedatives, blood sugar medication, and immunosuppressants.