What is ashwagandha
Ashwagandha, or Withania somnifera, is an evergreen shrub with a long history in Ayurveda. Supplements commonly contain its root or a combination of root and leaf extracts. These preparations contain natural compounds called withanolides, among other constituents. [2]
It is often called an adaptogen: a term used for substances thought to help the body adapt to stress. The term describes a proposed role; it does not guarantee a benefit or mean that every adaptogenic product works in the same way. [2]
Ashwagandha for stress
Some studies suggest that ashwagandha extracts may reduce perceived stress. In a small, 60-day trial involving 64 adults with chronic stress, participants taking a specific root extract reported greater improvements in stress scores than those taking a placebo. Cortisol levels also decreased. [3]
That is encouraging, but one extract cannot stand in for every supplement. Evidence for treating anxiety disorders remains uncertain, and persistent anxiety deserves professional care. [1]
Ashwagandha for sleep
Research also points to possible improvements in sleep quality. In a six-week trial in adults with non-restorative sleep, a standardised extract improved several sleep measures compared with a placebo. [4]
These results do not establish ashwagandha as an instant sleep aid. They describe changes over weeks with a particular preparation, rather than a promise of deeper sleep after one dose.
What about energy and vitality
Ashwagandha has traditionally been used to support vitality. However, research is not strong enough to promise better memory, athletic performance or an immune boost. Limited studies suggest possible effects on testosterone and sperm quality in some men, but these findings do not establish it as a fertility treatment. [1]
For this reason, it makes sense to approach ashwagandha with a specific question about stress or sleep, rather than expecting one supplement to address every aspect of wellbeing.
Ashwagandha dosage depends on the preparation
There is no single ashwagandha dosage that is right or safe for everyone. Root powder, concentrated extracts and products with different withanolide levels are not interchangeable milligram for milligram. [2]
For context, the stress trial above used 600 mg daily of a root extract, while the sleep trial used 120 mg daily of a different standardised extract. These are research doses, not instructions for self-prescribing. [3,4]
Ask a qualified healthcare professional, such as an Ayurvedic physician, to assess the exact product, dose and duration for you. Do not increase the number of tablets based on a general blog or a dose used in a study.
Ashwagandha side effects and precautions
Possible side effects include drowsiness, stomach upset, diarrhoea and vomiting. Long-term safety is not established. [1,2]
Avoid it during pregnancy or breastfeeding. It is also not recommended for people with thyroid or autoimmune disorders, those approaching surgery, or people with hormone-sensitive prostate cancer. [1]
Speak to your clinician before use if you take medicines for diabetes, blood pressure or seizures, thyroid hormones, sedatives or immunosuppressants, because interactions are possible. [1]
People with current or previous liver problems should avoid ashwagandha. Very rare liver injury has been reported. Stop taking it and seek medical advice if you develop yellowing skin or eyes, dark urine, unusual tiredness, abdominal pain or loss of appetite. Sudden severe vomiting or diarrhoea also needs assessment. [5]
Frequently Asked Questions
How long does ashwagandha take to work
There is no guaranteed timeline. Stress and sleep trials have measured changes over several weeks; the studies discussed above lasted six weeks and 60 days. An effect, if any, depends on the person and preparation. [3,4]
What is the best time to take ashwagandha
These trials do not establish one best time for everyone. Discuss timing for your specific preparation with your clinician. Do not assume that a morning-and-evening schedule applies to every product. [3,4]
Can ashwagandha be taken every day
Some trials have used daily supplementation for short periods. That does not establish that indefinite daily use is safe. Discuss duration and a review point with your healthcare professional. [2]
Can ashwagandha replace treatment for anxiety or insomnia
Do not replace prescribed treatment with ashwagandha without speaking to your clinician. Evidence for stress or sleep support is not a reason to delay assessment of ongoing symptoms. [1]
Make an informed choice with 360 Organic
If you are considering ashwagandha, start by understanding the product you plan to take. Review its ingredients and directions with your healthcare professional and decide whether it fits your needs.
Explore the 360 Organic Ashwagandha Supplement for product details.
This article is for general information and does not replace personalised medical advice. Research on specific extracts does not establish the same effects for every ashwagandha product.
1 NCCIH Ashwagandha overview and safety
2 NIH Office of Dietary Supplements Ashwagandha health professional fact sheet
3 Chandrasekhar and colleagues 2012 Randomised trial of root extract in adults with stress
4 Deshpande and colleagues 2020 Randomised trial of extract for non-restorative sleep
5 Therapeutic Goods Administration 2026 Ashwagandha safety alert including liver injury
6 360 Organic Ashwagandha Supplement product page
7 Google Search Central Creating helpful reliable people first content
