Ashwagandha in Spain: what it is, what the evidence says and how to choose it
Ashwagandha for stress and sleep: what the trials show, who should avoid it and how to read the label of the products you will find in Spain.
In short. Ashwagandha (Withania somnifera) is an adaptogenic plant from Ayurvedic medicine. Several trials with standardised extracts have looked at perceived stress and sleep, with promising but mixed results. Effects are usually assessed after several weeks. It is not suitable during pregnancy, and people with thyroid or liver conditions, or who take medication, should ask a doctor first. In Spain you can find it in pharmacies, parapharmacies and online, alone or combined with other ingredients.
What ashwagandha is
Ashwagandha is a shrub whose root (and in some extracts, the leaves) has been used for centuries in India. It is called an adaptogen, a traditional term for plants believed to help the body cope with stress. Its main studied compounds are withanolides. Not all products are equal: a root powder, a root extract and a root-and-leaf extract differ in concentration and composition, so comparing only milligrams can be misleading.
The best-known standardised extracts are KSM-66® (root) and Sensoril® (root and leaf). Each has its own studies and recommended doses, and results from one cannot automatically be applied to another.
What the research says
Several randomised trials in adults have compared standardised extracts with placebo over 6 to 12 weeks, measuring perceived stress, cortisol levels and sleep quality questionnaires. Systematic reviews describe favourable results for perceived stress and some sleep measures, but the studies are small, short and use different extracts and doses, so the evidence is still considered moderate. Ashwagandha is not a treatment for anxiety, depression or insomnia, and there are currently no authorised EU health claims for it.
How to take it
- Follow the dose on the label, which depends on the type of extract.
- Be consistent: most studies evaluate effects after six to eight weeks.
- Timing: some people take it in the morning, others in the evening. Choose the moment that fits your routine and stick to it.
- Take breaks if your doctor advises, especially for long-term use.
Precautions
Do not take ashwagandha if you are pregnant or breastfeeding. Ask a doctor first if you have a thyroid condition (it may affect thyroid hormones), liver problems (rare cases of liver injury have been reported), an autoimmune disease, or if you take sedatives, thyroid medication, immunosuppressants or medication for diabetes or blood pressure. Stop taking it and seek advice if you notice digestive discomfort, yellowing of the skin or unusual tiredness.
If you live in Spain
Ashwagandha is widely sold in Spanish pharmacies, parapharmacies, health food shops (herbolarios) and online. On Spanish labels look for extracto de raíz de ashwagandha, the type of extract and the amount per daily dose (por dosis diaria). If you are adjusting to life in Spain and feel stressed, start with the basics: sleep, regular meals and movement. Our guide to expat stress in Spain explains what helps in the first months.
LONJEBA Mood Balance uses 150 mg of ashwagandha Sensoril® per daily dose, combined with saffron, L-theanine, lion’s mane and vitamins B6 and B12. Vitamins B6 and B12 contribute to the normal functioning of the nervous system, to normal psychological function and to the reduction of tiredness and fatigue. It is designed to be taken in the morning.
Frequently asked questions
How long does ashwagandha take to work?
Most studies assess its effects after six to eight weeks of daily use. It is not a product with an immediate effect.
Does ashwagandha make you sleepy?
It is not a sedative, but some people feel more relaxed. If it makes you drowsy, take it in the evening and avoid driving until you know how it affects you.
KSM-66 or Sensoril: which is better?
Neither is better in general. They are different extracts with their own studies and doses. What matters is that the product states which extract it uses and in what amount.
Can I take ashwagandha with my medication?
Ask your doctor or pharmacist first, especially if you take thyroid medication, sedatives, immunosuppressants or medication for diabetes or blood pressure.
Sources
- Akhgarjand C et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis. Phytother Res, 2022. PubMed
- Cheah KL et al. Effect of ashwagandha extract on sleep: a systematic review and meta-analysis. PLoS One, 2021. PubMed
- Auddy B et al. A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans. JANA, 2008.
- Danish Veterinary and Food Administration, risk assessment of Withania somnifera, 2020.