Ashwagandha (Withania somnifera) is a popular Ayurvedic herb taken for stress, sleep and energy. Small studies suggest it may reduce stress and anxiety and may help sleep, but the research is limited, and it is not suitable for everyone, including pregnant women and people with thyroid, liver or autoimmune conditions.
Key Takeaways
- Ashwagandha is an adaptogen in traditional medicine, and the root is the part most used.
- Studies mostly short and small show possible benefits for stress, anxiety and sleep quality.
- Evidence for other claims (strength, fertility, thyroid, blood sugar) is early and inconsistent.
- Rare but serious liver injury has been reported with ashwagandha products.
- Avoid it in pregnancy, and speak to a doctor if you have a medical condition or take medicines.
What Is Ashwagandha?
Ashwagandha is a shrub whose root is used in Ayurveda as a tonic. It is sold as powder, tablets, capsules and extracts. You can read about a traditional preparation in our post on Zandu Ashwagandha Churna.
Possible Benefits: What the Evidence Says
The NIH National Center for Complementary and Integrative Health states that ashwagandha has been studied for stress, anxiety, sleep and other uses, but that the evidence is limited and that more good-quality research is needed. (NCCIH: Ashwagandha)
| Use | Evidence level |
|---|---|
| Stress and anxiety | Some small trials show benefit; study quality and doses vary |
| Sleep | Early positive results; not enough to be sure |
| Muscle strength, fertility, thyroid, blood sugar | Early and inconsistent; not enough to recommend |
| Memory and focus | Very limited |
For other natural ways to support mood and focus, see brain-boosting beverages and Ayurvedic daily self-care habits.
How It Is Commonly Taken
Products differ widely in strength and extract type, so follow the label and your doctor’s advice. Churna is usually mixed with warm milk or water; capsules are taken as directed. Do not combine several ashwagandha products.
Side Effects
- Stomach upset, loose stools, nausea or drowsiness.
- Rare cases of liver injury have been reported. Stop and see a doctor if you develop yellow eyes or skin, dark urine, itching or severe tiredness.
- May affect thyroid hormone levels and blood sugar or blood pressure in some people.
Who Should Not Take Ashwagandha?
- Pregnant women (it may risk miscarriage) and breastfeeding mothers.
- People with liver disease or a history of liver problems.
- People with thyroid disorders, unless their doctor approves.
- People with autoimmune diseases, since it may stimulate the immune system.
- Those taking sedatives, sleep medicines, diabetes, blood pressure or thyroid drugs.
- People about to have surgery.
- Children, unless prescribed.
FAQs
Can ashwagandha be taken at night?
Many take it in the evening for relaxation, but responses vary. Watch for drowsiness.
How long before it works?
Studies often last several weeks, so do not expect instant results.
Is it safe long term?
Long-term safety is not well studied. Take breaks and ask your doctor.
Conclusion
Ashwagandha may help some people feel less stressed, but it is a supplement with real cautions. Talk to a doctor first, especially if you have a medical condition, take medicines, or are pregnant.
References
This article is for general information only and is not medical advice. Do not start, stop or change any medicine or supplement without speaking to a qualified doctor or pharmacist.