Ashwagandha
Withania somnifera
A grounding adaptogen best known for stress, sleep, and nervous-system support.
Primary Use
Stress and anxiety support
Common Forms
Capsule, Powder
Typical Dose
300-600 mg extract daily
Time to Effect
2-4 weeks
Overview
Ashwagandha is a cornerstone of Ayurveda, traditionally used as a rasayana for strength, steadiness, and restoration. It has become one of the most studied adaptogens for perceived stress, sleep quality, and recovery.
Modern research is encouraging for stress and sleep, though studies vary by extract, dose, and duration. Safety requires care because it may affect thyroid activity, sedation, immune signaling, and rare liver injury reports.
How It Works
Withanolides and related alkaloids appear to influence GABAergic tone, inflammatory signaling, oxidative stress, and the HPA-axis stress response. Some extracts may reduce perceived stress partly through cortisol modulation.
Because it can calm the nervous system and may influence thyroid hormones, it should be used cautiously with sedatives, thyroid medication, and immune-active conditions.
What It's Used For
Stress and anxiety support
Clinical trials suggest standardized extracts can reduce perceived stress and anxiety scores in some adults. Effects are not immediate and should not replace mental health care.
Sleep quality
May improve sleep onset and sleep quality, especially when stress contributes to poor sleep. Sedation is possible in sensitive users.
Exercise recovery
Some studies suggest improvements in strength, recovery, or perceived fatigue. Results depend heavily on dose and training context.
Hormonal balance
May influence testosterone, thyroid markers, or reproductive parameters in some studies. This is not appropriate for hormone-sensitive conditions without medical guidance.
Dots indicate strength of research evidence (5 = strongest)
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before starting any new supplement, especially if you have a medical condition or take medications.
Last updated: June 2026