Ashwagandha
an adaptogenic plant, ashwagandha helps the body better resist everyday stress and tension.
it supports relaxation and better quality sleep — a precious ally when your mind won't switch off in the evening.
during this period of hormonal transition, it supports emotional wellbeing and balance, including cortisol.
Origin and description
Ashwagandha, or Withania somnifera, is a small shrub of the Solanaceae family, grown mainly in India.
It is also known as Indian ginseng, even though the two plants are different. It is the root that concentrates most of its active compounds, the withanolides. A reference adaptogenic plant in Ayurveda, it is traditionally used to strengthen the body and the organism, support the nervous system and the immune system, and promote serenity as well as restful sleep — properties that are particularly valuable during perimenopause. The form and quality of the extract matter greatly: a root extract standardised in withanolides, such as KSM-66®, ensures a consistent composition and good traceability from one batch to the next.
Did you know: the botanical name of ashwagandha, Withania somnifera, contains the Latin word somnifera, which evokes sleep — a nod to its traditional use for promoting relaxation.
Ashwagandha is not a plant found in diet common in France: it is found neither in everyday fruits nor in everyday vegetables. In India, it is traditionally used as a root powder mixed with warm milk, honey or ghee, or as a decoction. Its taste is bitter and strong, which limits its use in cooking. Unlike a spice or a common food, it cannot be obtained through a varied diet: its intake almost always requires a dedicated preparation, powder or extract. This is what explains the appeal of a concentrated, well-dosed form for regular use and a consistent response.
For regular and controlled use, ashwagandha is taken mainly as a supplement, as a root powder or, more commonly, as a standardised withanolide extract. The patented KSM-66® extract, derived exclusively from the root and standardised to 5% withanolides, is the most studied. It comes in capsules, which are easy to dose. It is found in formulas designed for sleep and relaxation or to support the perimenopause and menopause. Quality depends on the part of the plant used, the withanolide content, organic certification and traceability, which guarantee consistency from one batch to the next.
Why is ashwagandha your ally for your metabolism?
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Stress management
An adaptogen, ashwagandha helps the body adapt better to stress, and clinical trials have observed a reduction in perceived stress.
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Cortisol balance
Several studies have observed a reduction in cortisol, the hormone associated with tension, in adults under stress.
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Sleep
It supports relaxation and better-quality sleep, with research observing an easier time falling asleep.
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Emotional wellbeing
Traditionally, it supports serenity, emotional balance, and physical and mental wellbeing, with a calming action that is particularly useful when mental load builds up.
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Concentration and memory
Scientific research is also exploring its potential benefits for memory and concentration, particularly when stress clouds mental clarity.
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Perimenopause
Over this period, studies have observed a reduction in symptoms related to hormonal transition and an overall improvement in wellbeing.
How does it work? (The science bit)
Ashwagandha owes its effects to its withanolides, compounds naturally found in the root. As an adaptogen, it acts on the body's response to stress, particularly on the axis that regulates cortisol. By helping to moderate this stress hormone, it supports a return to calm, relaxation, and better-quality sleep.
Randomised, placebo-controlled clinical trials conducted in adults — often using a standardised root extract — show positive results on perceived stress, cortisol levels, and sleep quality, as well as on symptoms of perimenopause. These effects build up gradually over several weeks. During hormonal transition, when stress and sleep are so often put to the test, ashwagandha finds its value as background support, as part of a healthy lifestyle.
Key takeaway: ashwagandha is an adaptogenic plant, studied to help manage stress, moderate cortisol, and improve sleep. The root extract standardised for withanolides — such as organic KSM-66® at 600 mg per day — is the best-documented form.
Mama tip: ashwagandha is often taken in the evening for its calming effect on sleep, or in the morning to help get through busy days. Find the moment that works best for you.
Your questions, our answers.
Ashwagandha is an adaptogenic plant, meaning it helps the body adapt more effectively to stress. Several clinical trials have observed a reduction in perceived stress and cortisol levels in stressed adults. The effect is not immediate: it builds up over a few weeks, as part of a healthy lifestyle and good management of energy dips everyday life.
Perimenopause is often accompanied by stress, sleep disturbances and mood changes. Ashwagandha has been studied during this period, with encouraging results on symptoms related to the hormonal transition. It is incorporated into formulas designed for this period of hormonal changes, alongside a healthy lifestyle.
The most studied dose is 600 mg per day of standardised root extract, generally split into two intakes. This is the dosage found in the Jolly Mama formula, based on the patented KSM-66® organic extract, standardised for withanolides. Beyond this, there is no evidence of additional benefit: a consistent, well-calibrated dose is what matters.
Yes. That is how it has been studied: taken daily, most often as 600 mg of root extract divided into two doses, for 8 to 12 weeks in most trials and up to 24 weeks in one trial. Data beyond a few months are still lacking. It is therefore best to take it for a limited period, as with the course we offer with our KSM-66® ashwagandha capsules, with a one-month tub for a course that can be repeated.
At the doses studied, reported side effects are usually mild and temporary: digestive discomfort, nausea, drowsiness or headaches. In a 2026 trial involving 1 002 adults and the KSM-66® extract, they were slightly less common than with placebo (5,6 % versus 9,2 %), with no serious side effects. The possibility of drowsiness is why caution is advised when driving.
No. Ashwagandha is permitted in food supplements in France and appears on the consolidated list of plants published by the DGCCRF. In its April 2024 opinion, ANSES did not call for its withdrawal, but recommended that certain groups avoid consuming it. Other countries are stricter: Denmark considers that it should not be used in food, while Germany advises against its use in food supplements.
Clinical trials show that it is well tolerated by healthy adults at the doses studied. However, in its April 2024 opinion, ANSES considers the data still too limited to establish a safe dose and reports 8 cases of adverse effects in France between 2009 and 2023. It therefore recommends that certain groups avoid taking it. Quality also matters: the agency notes that some products contain leaves, which are richer in alkaloids. This is why a standardised extract made from the root alone is preferable.
ANSES recommends avoiding ashwagandha during pregnancy and breastfeeding, if you are under 18, or if you have a thyroid, liver or heart condition, or hyperandrogenism (as in PMOS, formerly PCOS). It also advises against taking it alongside sedative medication, such as anti-anxiety medication or sleeping tablets, and before driving. Possible interactions with thyroid and diabetes treatments have been reported: if you are currently taking medication, ask a healthcare professional for advice before starting ashwagandha.
No. ANSES recommends that pregnant women avoid it because of suspected effects on foetal development and the root’s traditional use to induce abortion. It also advises against taking it during breastfeeding as a precaution, due to insufficient data. If you find out you are pregnant while taking it, stop taking it and mention this at your next follow-up appointment.
Liver damage has been reported in the medical literature, although it is not yet known which compound or preparation is responsible. These cases remain rare, but ANSES has called for closer monitoring and recommends that people with liver disease do not take ashwagandha. If you notice yellowing of your skin or eyes, dark urine or unusual tiredness while taking it, stop taking it and seek medical advice promptly.
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