Ashwagandha – a closer look at the sleep berry

Ashwagandha (Withania somnifera), also known as Indian ginseng, winter cherry or sleep berry, is a ‘child with many names’. Originally from Africa and Asia, the ‘queen of Ayurveda’ spread from these regions to other countries and can now also be found in southern Europe, on the Canary Islands and Cape Verde. The plant loves sandy to gravelly soils and, given good conditions, can grow to a height of 160 cm. Externally, the herbaceous nightshade plant is characterised by ovate to elongated leaves that are mint-green to olive-green in colour. The undersides of the leaves are covered with fine hairs. During its flowering period between July and September, the plant produces relatively inconspicuous bell-shaped flowers, which develop into strikingly bright red berry fruits.

Although ashwagandha is known as winter cherry or sleepberry, it is not the fruit that is used for health purposes. These fruits look tempting and are reminiscent of physalis, but they are inedible due to their high alkaloid content.

Instead, Ashwagandha devotees in the West focus on the root of the plant, which grows underground. This thick, whitish to brownish root contains an interesting blend of phytochemicals.

Ayurveda uses the whole plant in order to utilise the full spectrum of active ingredients. The valuable withanolides, which are responsible for the adaptogenic properties of ashwagandha, are found throughout the plant.

Modern science is particularly interested in the natural withanolides withanolide A, withaferin A and withanolide D. In addition, the plant provides further secondary ingredients such as saponins, tannins and flavonoids, as well as plenty of iron.

What are withanolides?

Withanolides are a group of naturally occurring plant compounds. They are thought to be responsible for the adaptogenic properties of ashwagandha. Adaptogens are phytonutrients that help the body adapt to physical and emotional stress.

What are the withanolide levels in ashwagandha?

The ashwagandha plant contains not only a single biologically active withanolide, but about 40 different representatives, which have been identified in the plant so far. Among the various withanolides, withanolide A, withaferin A, withanone and withanolide D are the most abundant withanolides.

Anyone who associates the word ashwagandha and the epithet ‘queen of Ayurveda’ with fairytale images from Indian genres will be somewhat surprised by the original meaning. In ancient Indian Sanskrit, ashwagandha means ‘the smell of a horse’ – a name that the plant probably owes to its characteristic scent. Some Ayurvedic experts also see this as an indication that the plant ‘can awaken the stallion in us’. But that is not the only health benefit that ashwagandha has to offer.

Ashwagandha as protection against restlessness and stress

In Ayurveda, ashwagandha has been used for thousands of years to support vitality and well-being, strengthen vitality and maintain mental health. As a plant-based adaptogen, it promotes our ability to adapt, strengthens our resistance to stress and helps those suffering from stress to find inner peace. Human studies have now also confirmed that ashwagandha delivers what it promises.

Ashwagandha as a sleep-inducing berry – because nomen est omen

Sleep disorders are a widespread phenomenon in our modern times. But, as is so often the case in life, there are traditional answers to modern questions. The German name ‘Schlafbeere’ (sleep berry) and the Latin species name ‘somnifera’ (sleep-inducing) suggest that ashwagandha helps you to sleep. The plant's calming effect is probably due to its influence on the GABA system.

Ashwagandha to boost your immune defences

Times have changed and a strong immune system is more in the spotlight. Ashwagandha supports our body's own defences; this was the conclusion of a recent randomised, placebo-controlled, double-blind study in which 30 days' supplementation with 60 mg ashwagandha extract improved the immune profile of healthy adults.

Pregnant women and breastfeeding mothers should consult their doctor before taking ashwagandha root. People taking thyroid medication or tranquillisers should also consult their doctor before taking it.

When is it best to take ashwagandha?

In order for ashwagandha to have the desired effect, the right timing is important. To enjoy the stress-relieving effect of the sleep berry, ashwagandha should ideally be taken before a meal. If you find it difficult to fall asleep at night and want to use ashwagandha as a kind of ‘sleep aid’, you should consume the sleep berry before going to bed.

How long should ashwagandha be taken for?

All good things take time. Like many natural substances, ashwagandha takes a few days to a few weeks to have a noticeable effect.

Dosage: How much ashwagandha a day?

When it comes to dosage, it is best to follow the recommendation of trusted manufacturers or an expert. The recommended amounts are usually between 400 mg and 600 mg of ashwagandha daily.

Where can I get ashwagandha?

If you are looking for premium-quality ashwagandha, BIOGENA is the right choice. BIOGENA Ashwagandha Fusion Complete not only contains high-quality Withania somnifera extract from the root, but also the extract from the entire plant, thus achieving a high withanolide content of 35 mg in total. This makes it easy to gain a little breathing space and rediscover your inner balance through nutrition.