Ashwagandha: Natural Anti-Stress Herb
Discover ashwagandha benefits for stress, sleep, and well-being, plus safety, side effects, dosing tips, and science-backed guidance to use it wisely.
Written by Dr. Siri Nallapu
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 2nd Dec, 2025
Introduction
Many people feel overwhelmed, stressed, or unable to switch off at night. With rising interest in natural approaches to wellbeing, ashwagandha has become one of the most popular herbal supplements for supporting stress resilience and improving sleep quality. Although it has a long history in Ayurveda, the science behind it is still developing. This guide explains what ashwagandha is, what current evidence says, how to use it more safely, and who should avoid it. Whether you’re considering it for stress, sleep, or general balance, this article provides clear, practical information to help you make an informed decision together with your healthcare provider.
Consult a Top Ayurveda Doctor for Personalised Advice
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub native to parts of India, the Middle East, and Africa. In
Ayurvedic tradition, it is considered a restorative herb used to support vitality, calmness, and nighttime rest. Today, it is
commonly described as an “adaptogen,” a term used for botanicals believed to help the body manage stress. While the
term is widely used, scientific agreement on what qualifies as an adaptogen is still evolving.
Most supplements contain root extract in capsules, powders, or liquid tinctures. Many clinical studies use standardised
extracts to ensure consistent levels of active plant compounds, such as withanolides. Because supplements vary,
choosing a high-quality, third-party-tested product is essential for safety and consistency.
Evidence-Based Ashwagandha Benefits for Stress?
Research into ashwagandha has increased significantly over the past decade. Findings vary across studies, and while
some results are encouraging, others are mixed or limited by small sample sizes. Benefits, if experienced, tend to be
modest to moderate and usually require consistent use for several weeks.
Stress and Anxiety
- Several small-to-moderate randomised controlled trials report reductions in perceived stress and anxiety when compared
with placebo. - Some studies also show modest reductions in morning cortisol, the body’s primary stress hormone.
- Individuals using ashwagandha often report a greater sense of calm or improved ability to manage daily stressors.
For many people, these effects are most noticeable within 2–8 weeks of daily use. However, ashwagandha is not a
substitute for professional treatment for clinical anxiety or mood disorders.
Sleep Quality
- Some trials indicate improvements in overall sleep quality and reduced time to fall asleep, particularly in people with
stress-related sleep problems. - Many users report more restful nights and less overnight waking rather than a sedative, drowsy effect.
Because ashwagandha is not a sleep medication, results vary and work best when paired with good sleep habits such as
consistent bedtimes and a calming pre-sleep routine.
Energy and Athletic Performance
- A few small studies suggest potential improvements in cardiorespiratory fitness, strength, and reduced fatigue.
- Recreational exercisers may experience slight gains, but training, nutrition, and recovery remain the primary drivers of
performance.
Cognition and Memory
- Early research suggests potential improvements in memory, processing speed, or attention for certain groups.
- Evidence is still preliminary, and cognitive benefits have not been confirmed in larger, long-term trials.
Metabolic and Thyroid Effects
- Some small studies show mild improvements in blood sugar or lipids, though findings are inconsistent.
- Ashwagandha may influence thyroid hormones; limited studies and case reports show it may raise levels of thyroid hormone.
These effects make it essential for individuals with thyroid concerns to seek clinical guidance before use.
Sexual and Reproductive Health
- Studies on men suggest possible improvements in sperm quality and testosterone in certain cases.
- Evidence for women’s sexual or hormonal health is limited; more research is needed.
Bottom Line on Benefits
Ashwagandha shows most promise in supporting stress, sleep, and possibly mild improvements in well-being. Benefits
are not guaranteed, vary by individual, and depend on the specific extract and dose used. Long-term safety data remain
limited.
How Might Ashwagandha Work?
Scientists continue to explore its mechanisms. Proposed actions in humans include:
- Modulating the stress-response system (the hypothalamic–pituitary–adrenal axis)
- Influencing neurotransmitter systems related to calm and sleep, such as GABA signalling
- Providing antioxidant and anti-inflammatory activity through compounds known as withanolides
These mechanisms are based on early human research, cell studies, and animal models. They offer useful clues but are
not definitive explanations.
How to Choose and Use Ashwagandha Safely?
Tips to choose ashwagandha safely are:
Forms and Dosing Used in Studies
- Common forms include capsules, powders, and liquid extracts made from the root.
- Many studies use between 240–600 mg per day of standardised root extract, often divided into two doses.
- Some studies use up to 1,000–1,200 mg per day, but higher doses increase the likelihood of side effects.
Often, ashwagandha is taken with food to reduce gastrointestinal discomfort. Consistency from day to day is important
if you want to assess whether it benefits you.
Quality Matters
Because supplements are not regulated as medicines before they are sold:
- Choose brands using third-party testing such as USP, NSF, or Informed Choice.
- Look for clear labelling identifying plant parts used (root is typically preferred), standardisation level, and withanolide
content. - Avoid products with extremely high withanolide percentages or “proprietary blends” that do not specify exact amounts.
Side Effects and Risks
Most people tolerate short-term use, but side effects can occur and may be serious for some individuals.
Common Side Effects
- Stomach upset, nausea, or diarrhoea
- Headache
- Drowsiness or mild sedation
These often resolve when the dose is lowered or the product is discontinued.
Less Common but Serious Risks
- Liver injury: Rare but documented cases of liver inflammation and liver failure have been associated with
ashwagandha. Stop use immediately and seek medical care if you develop jaundice, severe fatigue, dark urine, pale
stools, or abdominal pain. - Thyroid effects: It may increase thyroid hormone production, potentially worsening hyperthyroidism or interacting with
thyroid medications. - Allergic reactions: Rash, itching, or swelling have been reported.
Who Should Avoid or Use With Extra Caution
Avoid or use with caution if you are:
- Pregnant or breastfeeding individuals
- People with thyroid disease (unless monitored closely)
- Individuals with autoimmune conditions or those on immunosuppressants
- Those with liver disease or previous supplement-related liver injury
- Children, unless advised by a paediatric clinician
- Individuals undergoing surgery (stop 1–2 weeks before)
Potential Medication Interactions
Ashwagandha may interact with:
- Sedatives and medicines causing drowsiness
- Thyroid medications
- Diabetes medications
- Blood pressure medications
- Immunosuppressants
Always review supplements with your prescriber or pharmacist to avoid harmful interactions.
Know Who Can Benefit and Who Should Skip?
Here is the list of who can benefited and who can't be:
You Might Benefit If You:
- Experience stress-related symptoms and want a short-term, complementary option
- They are generally healthy and not pregnant or breastfeeding
- Want to support sleep quality as part of broader sleep-hygiene practices
- Prefer herbal approaches alongside lifestyle and behavioural strategies
You Should Avoid or Delay Use If You:
- Are pregnant, breastfeeding, or trying to conceive
- Have uncontrolled thyroid problems
- Have liver disease or a past supplement-related liver injury
- Take sedatives, thyroid medicines, immunosuppressants, or multiple interacting prescriptions
- Prefer options with stronger long-term evidence
Practical, Other Proven Ways to Lower Stress
Even if you take ashwagandha, the most meaningful improvements often come from foundational habits:
Lifestyle Approaches Backed by Strong Evidence
- Maintain a regular sleep schedule and wind-down routine.
- Engage in consistent physical activity, even light movement, such as daily walking.
- Practise mind–body skills such as mindfulness, meditation, or slow breathing.
- Keep meals balanced and steady throughout the day.
- Reduce excessive caffeine and alcohol intake.
- Stay connected socially; meaningful relationships buffer stress.
- Seek counselling or cognitive behavioural therapy when stress or anxiety persists.
Supplements may complement these habits but rarely replace them.
How Does Ashwagandha Compare to Other Options?
- Compared with prescription treatments: For diagnosed anxiety or insomnia, therapy and clinician-guided medication
remain first-line. Ashwagandha may provide supplementary benefit, but should not replace evidence-based care. - Compared with other supplements: Some individuals also explore magnesium glycinate, valerian, or short-term melatonin. Each has different evidence, interactions, and safety considerations. If combining supplements, seek professional advice.
Bottom Line
Ashwagandha is a traditional herb with promising evidence for reducing stress and supporting sleep quality. Many
people tolerate it well short term, and some notice benefits within several weeks. However, it is not risk-free: liver injury,
thyroid effects, and medication interactions can occur. If you choose to try it, use a quality third-party-tested product,
start with a modest dose, monitor your body closely, and discuss your plan with a healthcare professional.
Consult a Top Ayurveda Doctor for Personalised Advice
Consult a Top Ayurveda Doctor for Personalised Advice
Dr. Pepsy Jose
Panchakarma Practitioner
14 Years • BAMS, MD Ayurveda (Panchakarma)
Bengaluru
AYURRHYTHM HOLISTIC CLINIC AND PANCHAKARMA THERAPY, Bengaluru
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Kolkata
Vedhive Ayurveda College Street, Kolkata
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
Consult a Top Ayurveda Doctor for Personalised Advice
Dr. Pepsy Jose
Panchakarma Practitioner
14 Years • BAMS, MD Ayurveda (Panchakarma)
Bengaluru
AYURRHYTHM HOLISTIC CLINIC AND PANCHAKARMA THERAPY, Bengaluru
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Kolkata
Vedhive Ayurveda College Street, Kolkata
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
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Frequently Asked Questions
Q1: What are the main ashwagandha benefits?
Ashwagandha is most consistently linked with reduced perceived stress and modest improvements in sleep quality. Early research also hints at small gains in exercise performance and aspects of cognition, though these findings remain preliminary and need stronger evidence.
Q2: How long does it take to feel effects?
People who respond typically notice benefits within two to eight weeks of daily use. Effects tend to build gradually rather than immediately, and if no improvement is seen after this period, it’s best to stop and consult a clinician.
Q3: Is ashwagandha safe to take every day?
Short-term daily use is generally tolerated, but long-term safety is uncertain. Because it can affect thyroid function and has been linked to rare liver issues, daily use should be discussed with a healthcare professional.
Q4: Can I take ashwagandha with antidepressants or anxiety medications?
Ashwagandha may interact with medications that affect the nervous system or cause drowsiness. Combining it with antidepressants or anxiety medicines could increase sedation risks, so medical advice is essential before using both together.
Q5: Does ashwagandha help with sleep?
Some studies show modest improvements in sleep quality, especially when stress contributes to sleep problems. Benefits are usually mild and work best when combined with strong sleep habits such as a consistent routine and reduced evening stimulation.