What Does Ashwagandha Do? 7 Research-Backed Benefits (2026)

Calming stress is just one use; ashwagandha also ranks in our guide to the best supplements for anxiety.

What Does Ashwagandha Do?

Ashwagandha (Withania somnifera) is an adaptogenic herb that helps your body manage stress by lowering cortisol, the primary stress hormone. Beyond stress relief, clinical trials show it improves sleep quality, reduces anxiety, supports testosterone and fertility in men, enhances muscle strength and recovery, sharpens memory and focus, and modulates immune function.

It works primarily through the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress-response system, rather than through stimulation or sedation. The most-studied form is KSM-66, a full-spectrum root extract standardized to 5% withanolides, with 24+ published randomized controlled trials behind it.

🩺 Doctor's Clinical Note

Dr. Jill Palko, MD, FACOG Cleveland Clinic-Trained · Board-Certified OB/GYN NPI #1093033011 · View Credentials

"Ashwagandha is a daily herbal supplement that helps your body adapt to stress by lowering cortisol, which can gradually improve sleep, anxiety, and mental focus over several weeks. Because it can interact with certain conditions and medications—especially thyroid, sedative, or autoimmune treatments—you should always consult your trusted healthcare provider before adding it to your routine."

💊 Pharmacist's Note

Aubrey Patterson, PharmD, BCACP Board-Certified Ambulatory Care Pharmacist BCACP #6153963 · NPI #1548782121 · View Credentials

"Ashwagandha shows promising research for stress and sleep, although results can vary by extract and dose. KSM-66 is a well-studied root extract, and I like that YourHealthier uses a standardized KSM-66 extract to provide a consistent amount in each serving. Long-term safety is still unclear, so those with liver or thyroid conditions or taking medications should check with a healthcare professional before use."

Reviewed for clinical accuracy · September 2026

🥬 Registered Dietitian’s Note

Megan DeChatelets, MS, RDN, CDN, LD, IFNCP Registered Dietitian · Integrative & Functional Nutrition NPI #1356092936 · View Credentials

“What’s easy to miss reading a benefits roundup like this is that nearly every meaningful result traces back to one specific extract and dose, not ashwagandha in general — so the form and amount on the label matter as much as the herb itself. That’s the detail I check before pointing anyone toward a product, and it’s the kind of specificity YourHealthier includes on its label rather than leaving it to a generic ‘ashwagandha’ claim.”

What Is Ashwagandha Good For?

Ashwagandha is good for people dealing with chronic stress, poor sleep, exercise recovery, and age-related cognitive decline. It is particularly well-suited for adults whose health complaints trace back to elevated cortisol, a pattern that includes fatigue, brain fog, stubborn belly fat, low libido, and difficulty falling or staying asleep.

It is not a stimulant, not a sedative, and not a hormone, it is a cortisol modulator that helps restore balance to a stress-disrupted system. The seven specific, research-backed benefits are detailed below.

Key Takeaways

Ashwagandha (Withania somnifera) is a Solanaceae-family plant whose root extract has been used in Ayurvedic medicine for over 3,000 years. Among ashwagandha’s benefits, cortisol modulation is the most consistently replicated, driven by withanolides, the steroidal lactones identified as the primary bioactive compounds. Dr. Dnyanraj Choudhary at the Indian Red Cross Society, Pune documented dose-dependent improvements in memory, executive function, and information processing speed with standardized root extract (Choudhary et al., 2017, Journal of Dietary Supplements). There's no official recommended dose; most trials of ashwagandha for stress use 300 to 600 mg/day of standardized root extract (NIH Office of Dietary Supplements).

Ashwagandha is one of the most important herbs in Ayurvedic medicine, and one of the most studied adaptogens in modern research. It's been used for over 3,000 years to help the body manage stress, improve energy, and support daily vitality.

In recent years, clinical trials have caught up to tradition. We now have solid evidence for ashwagandha's effects on cortisol, anxiety, sleep quality, physical performance, and more. According to the NIH Office of Dietary Supplements (updated May 2025), a taskforce created by the World Federation of Societies of Biological Psychiatry and the Canadian Network for Mood and Anxiety Treatments has reviewed ashwagandha root extract as a subject of research into stress and anxiety symptoms, though the group notes that more data is needed and that supplements are not a substitute for medical care.

But with so many supplement options on the market, it helps to understand exactly what ashwagandha does, how the main extracts differ, and how to take it effectively.

What Is Ashwagandha and Why Are the Benefits Backed by 24+ RCTs?

Ashwagandha (Withania somnifera) is an adaptogenic herb whose stress, sleep, and cortisol benefits are supported by dozens of randomized controlled trials using several different extracts, with KSM-66 among the most studied. The strongest evidence covers cortisol reduction (27.9% decrease with KSM-66, Chandrasekhar 2012), stress scores, and sleep quality, with moderate support for muscle strength and testosterone in men.

For more, see our ashwagandha and libido guide.

Ashwagandha (Withania somnifera) is a small evergreen shrub native to India, the Middle East, and parts of Africa. The name translates roughly to "smell of the horse", a reference to both its distinct aroma and the traditional belief that it gives you the strength and stamina of a horse.

The active compounds responsible for most of ashwagandha's benefits are called withanolides. These are concentrated in the root of the plant and are what you'll find in quality supplements. Withanolides are what give ashwagandha its adaptogenic properties. The ability to help your body adapt to physical and mental stress rather than masking symptoms (Speers et al., 2021, PubMed). If you're comparing ashwagandha to other popular adaptogens, our ashwagandha vs. rhodiola breakdown covers how the two differ in mechanism and best use cases.

What are the benefits of ashwagandha?

Ashwagandha's best-supported benefits are lower stress and cortisol, better sleep quality, and modest gains in muscle strength and testosterone in men. In key trials, KSM-66 cut serum cortisol 27.9% (Chandrasekhar 2012), and the Shoden extract improved self-reported sleep quality 72% versus 29% on placebo (Deshpande et al., 2020).

With KSM-66, bench-press gains were 46.0 kg versus 26.4 kg on placebo in young men new to resistance training (Wankhede 2015). Each of these results comes from a specific extract and dose, so it shouldn't be assumed for other products. In these trials, effects built over 6 to 10 weeks of daily use.

1. Stress and Cortisol Reduction

This is ashwagandha's headline benefit, and the one with the strongest clinical evidence. Multiple randomized controlled trials have shown that ashwagandha significantly reduces cortisol levels, the hormone your body releases in response to stress.

In a landmark 2012 study published in the Indian Journal of Psychological Medicine, adults under chronic stress who took 300 mg of KSM-66 root extract twice daily for 60 days saw serum cortisol fall 27.9% from baseline versus a 7.9% reduction with placebo, a statistically significant difference (Chandrasekhar et al., 2012, PubMed). A 2019 randomized, double-blind, placebo-controlled study in Medicine, led by Dr. Adrian Lopresti, a clinical psychologist and researcher at Murdoch University, tested a different extract (Shoden, 240 mg/day) and found greater reductions in morning cortisol and anxiety scores than with placebo (Lopresti et al., 2019, PubMed). The effects are cumulative, meaning they build over weeks of consistent use rather than acting like an on-off switch.

A 2025 systematic review and meta-analysis presented at the RCPsych International Congress pooled data from 15 RCTs (873 participants) and confirmed that ashwagandha supplementation significantly reduced cortisol (p < 0.0001 at 8 weeks) and anxiety (HAM-A scores, p = 0.0007) compared to placebo (Bachour et al., 2025, PMC). Like most ashwagandha meta-analyses, it pooled trials that used different extracts and doses, so the result describes ashwagandha research as a whole rather than any single product.

An important nuance: A separate 2025 meta-analysis of 8 RCTs (488 adults) published in Nutrition & Health found that while ashwagandha significantly reduced serum cortisol levels, it did not significantly reduce perceived stress as measured by the PSS scale (Albalawi et al., 2025, PubMed). In other words, the hormonal effect is clear, but the subjective experience of stress relief may vary between individuals. This is worth knowing: if you try ashwagandha and don't "feel" less stressed right away, the cortisol-lowering mechanism may still be working under the surface.

If you're dealing with chronic stress, feeling constantly "on," or struggling to wind down in practice, ashwagandha addresses the hormonal root of the problem. (For a deeper look at the cortisol connection, read our article on ashwagandha and cortisol.)

Two 2026 studies added to this evidence. Lopresti et al. (2026) tested a concentrated extract (Ashwa.30™) at 30 mg/day and found lower self-reported stress and a smaller cortisol rise during an acute stress test than with placebo. Those findings apply to that specific extract and can't be used to convert doses for other products. Separately, a multicenter, multinational RCT by Pakhale et al. (2026) with 1,002 participants found 600 mg/day of KSM-66 root extract well tolerated over 8 weeks in adults with stress and anxiety, with no serious adverse events.

2. Anxiety Relief

Closely related to its cortisol-lowering effects, ashwagandha has been shown to reduce symptoms of anxiety, including generalized anxiety and social anxiety. A 2014 systematic review published in the Journal of Evidence-Based Complementary & Alternative Medicine concluded that ashwagandha demonstrated significant improvements in anxiety scores across five human trials (Pratte et al., 2014, PubMed). A 2026 dose-response meta-analysis of 22 studies found improvements in perceived stress and anxiety scores and a dose-response relationship (Alsanie et al., 2026). Lab research suggests it also acts on the GABAergic system, one of the brain's main calming pathways.

According to a 2025 systematic review and meta-analysis led by researchers at the University of Modena (14 RCTs, 713 participants with diagnosed mental disorders), ashwagandha showed statistically significant improvements in anxiety symptoms compared to placebo, with a median dose of 600 mg/day over 8 weeks (Marchi et al., 2025, PMC).

The difference from pharmaceutical options is that ashwagandha works gradually and gently. It won't knock you out or impair your focus. Most people describe the effect as a subtle but noticeable shift, less mental noise, fewer racing thoughts, and a greater sense of calm throughout the day. Magnesium glycinate works through a complementary GABA pathway and is commonly stacked with ashwagandha for anxiety support. See magnesium glycinate for anxiety for the evidence.

3. Improved Sleep Quality

The species name "somnifera" literally means "sleep-inducing", and the research backs it up. A 2019 randomized, double-blind, placebo-controlled study published in Cureus gave 60 adults with insomnia and anxiety 300 mg of KSM-66 twice daily for 10 weeks. Compared with placebo, they fell asleep faster and had better sleep efficiency and sleep quality (Langade et al., 2019, PubMed). A separate trial of a different extract (Shoden, 120 mg/day) in healthy adults with non-restorative sleep reported a 72% improvement in self-reported sleep quality versus 29% on placebo (Deshpande et al., 2020).

It works partly through cortisol reduction (high evening cortisol is a common cause of insomnia) and partly through its effect on GABA receptors. For people whose sleep problems are stress-related, lying in bed with a racing mind, ashwagandha can be particularly effective. Pairing it with magnesium glycinate creates a complementary wind-down stack, since magnesium supports GABA activity and melatonin production through complementary pathways. (See our magnesium glycinate sleep research for the clinical data, and our full guide to magnesium glycinate benefits.)

For sleep specifically, see our detailed guide to ashwagandha for sleep.

4. Enhanced Physical Performance

Stress relief is only part of what ashwagandha does. It also has measurable effects on physical performance. A 2015 study published in the Journal of the International Society of Sports Nutrition found that young men new to resistance training who took 300 mg of KSM-66 twice daily for 8 weeks gained significantly more strength than the placebo group (bench press: 46.0 kg versus 26.4 kg) and recovered better (Wankhede et al., 2015, PubMed). In 40 elite Indian cyclists, 500 mg of an aqueous root extract twice daily for eight weeks improved VO2 max and time to exhaustion compared with placebo (Shenoy et al., 2012, PubMed).

Pooling those trials tempers the picture. A 2026 three-level meta-analysis in Nutrients combined 13 trials and 599 participants and found an average improvement in exercise performance of Hedges’ g = 0.47 (Li et al., 2026). Look past the average and two things stand out. The 95% prediction interval ran from −0.40 to 1.33, crossing zero, which means the next trial could plausibly find no benefit. The effect also varied by exercise type. Aerobic endurance was the most consistent domain at g = 0.54; the broader claim that ashwagandha improves athletic performance covers a lot of ground the data does not.

A 2025 trial shows that variance directly. Young healthy men took 600 mg/day of KSM-66 through eight weeks of high-intensity interval training on a rowing ergometer. Body composition and lipid profile changed with the training and did not change further with ashwagandha (Charmas et al., 2025). Trained young men under a hard training stimulus are unlikely to have stress-suppressed baselines to begin with, which may explain the null result.

A January 2026 randomized, double-blind trial in 56 sub-elite team sport athletes (rugby, water polo, soccer) found that 600 mg/day of KSM-66 for six weeks produced sex-specific benefits, with significant cortisol reduction and recovery improvements, particularly in female athletes. The study was conducted across sports academies in Barcelona, Spain (Coope et al., 2026, Nutrients).

The mechanism likely involves both cortisol reduction (cortisol is catabolic. It breaks down muscle) and support for testosterone levels in men.

A 2024 RCT published in Cureus (Raut et al.) added anti-inflammatory evidence to the performance picture: 250 mg twice daily of ashwagandha extract for 60 days significantly improved inflammatory biomarkers (CRP, IL-6), muscle status indicators, and body composition in healthy volunteers undergoing exercise testing, with all organ function tests remaining normal throughout.

5. Testosterone and Male Reproductive Health

Multiple studies have shown that ashwagandha can support healthy testosterone levels in men, particularly those under stress or with suboptimal levels. A 2011 study published in Evidence-Based Complementary and Alternative Medicine found that ashwagandha root powder (5 g/day for three months) improved sperm count, motility, and morphology in infertile men (Mahdi et al., 2011, PubMed). A 2015 randomized controlled trial found that KSM-66 raised testosterone by 96.2 ng/dL versus 18.0 ng/dL on placebo in young men during a resistance training program (Wankhede et al., 2015, PubMed). A 2026 meta-analysis of randomized trials found testosterone rose by about 57 ng/dL in men, with no change in women (Fornalik et al., 2026).

The testosterone effect is likely indirect. By reducing cortisol (which suppresses testosterone production), ashwagandha creates a hormonal environment where your body can produce testosterone more efficiently. This isn't a synthetic testosterone booster, it's removing a barrier to your body's natural production.

6. Cognitive Function and Memory

Ashwagandha has neuroprotective properties and has been shown to support memory, attention, and information processing speed. A 2017 study published in the Journal of Dietary Supplements found that KSM-66 significantly improved both immediate and general memory, as well as attention and information processing speed, compared to placebo (Choudhary et al., 2017, PubMed). It promotes antioxidant activity in the brain and may support the growth of nerve cell dendrites, which are critical for brain cell communication.

While it's not as specifically targeted for cognitive performance as lion's mane (see: lion's mane benefits and lion's mane for brain fog), ashwagandha's ability to reduce stress-related brain fog and improve mental clarity makes it a valuable daily nootropic. A 2026 meta-analysis of 20 trials with 1,249 adults found improvements in memory, attention, processing speed, and executive function (Zhu et al., 2026). For a focused cognitive support stack, consider pairing ashwagandha with mushroom coffee, the lion's mane in mushroom coffee stimulates NGF production while ashwagandha clears stress-driven mental fog.

7. Anti-Inflammatory and Immune Support

Withanolides have demonstrated anti-inflammatory effects in multiple studies, reducing markers like C-reactive protein (Mishra et al., 2000, PubMed). Ashwagandha also modulates immune function, enhancing immune cell activity while reducing the kind of chronic, low-grade inflammation that contributes to long-term health problems. The NIH Office of Dietary Supplements notes that ashwagandha has been studied for its anti-inflammatory and immune-modulating properties.

KSM-66 vs. Sensoril vs. Generic Ashwagandha: How Do the Forms Differ?

KSM-66 has the most published clinical trials of the three, using a root-only extract standardized to at least 5% withanolides. Sensoril, made from root and leaf and standardized to a higher withanolide percentage, has fewer trials. Generic powders are often unstandardized. Differences in withanolide content don't show that one extract works better than another, and doses aren't interchangeable between products.

KSM-66 is a full-spectrum, root-only ashwagandha extract standardized to ≥5% withanolides via a milk-based extraction process, and it was the extract used in the landmark cortisol study (PMID: 23439798). Generic powders are often unstandardized, commonly around 0.3–1.5% withanolides, and may include leaf material with a different compound profile.

Withanolide percentage alone doesn't predict how a product will perform, so evidence from one extract shouldn't be applied to another.

Our take: KSM-66 has one of the largest bodies of published human research of any ashwagandha extract, with trials covering stress, sleep, strength, testosterone, and cognition. Sensoril and Shoden have their own trials at their own doses, and those results apply to those extracts. None of this shows that one extract is clinically superior, because head-to-head trials are lacking. Generic ashwagandha powders with no extract standardization are harder to judge: without verified withanolide content, you can't tell how closely a product matches anything that was studied.

Products like Nootropics Depot's ashwagandha line use KSM-66 and Sensoril options. Transparent Labs uses Sensoril in their sleep formula. We chose KSM-66 specifically because its root-only extraction aligns with the traditional Ayurvedic pharmacopoeia and has a large body of published research. (We cover this in detail in our KSM-66 vs regular ashwagandha comparison.)

How should you take ashwagandha?

For KSM-66, the most commonly studied dose is 300–600 mg per day. Other extracts were tested at different doses (Shoden at 120–240 mg, for example), and doses aren't interchangeable between products. Take it in the morning for stress, or in the evening for sleep. Most people notice effects within 2–4 weeks, with full benefits developing over 6–8 weeks.

For detailed dosing protocols by goal, see ashwagandha dosage. For timing guidance, see when to take ashwagandha: morning vs. night. For sleep-specific protocols, see ashwagandha for sleep.

Who Should Consider Ashwagandha?

The clearest candidates are people under chronic stress (ashwagandha's primary mechanism is cortisol reduction; see our best supplements for stress), those whose racing mind disrupts sleep (it may help more than melatonin for stress-driven insomnia), and active individuals wanting recovery support.

Athletes and gym-goers benefit from the modest strength and testosterone improvements documented in the Wankhede 2015 trial at 600 mg KSM-66 daily.

• Anyone dealing with chronic stress: This is ashwagandha's sweet spot. If stress is affecting your sleep, mood, energy, or focus, ashwagandha targets the root cause.
• People with stress-related sleep issues. If your insomnia is driven by a racing mind and high nighttime cortisol, ashwagandha may help more than melatonin. See our guide to ashwagandha for sleep for dosing and timing details.
• Athletes and active individuals. The performance, recovery, and cortisol-management benefits make it a popular sports supplement.
• Men looking to support testosterone naturally: Particularly if stress is a contributing factor to low energy or low libido.
• Anyone looking for a research-backed adaptogen. Ashwagandha has more clinical trial data behind it than almost any other adaptogenic herb, including shilajit.

Who should be cautious with ashwagandha?

Ashwagandha is generally well tolerated for several weeks to a few months, but long-term safety has not been established. Avoid it or check with a healthcare professional first if you are pregnant or breastfeeding, have liver disease, thyroid disease, or an autoimmune condition, take prescription medications, or have surgery coming up.

Health conditions: Avoid ashwagandha or consult a healthcare professional if you are pregnant or breastfeeding, or if you have liver disease, thyroid disease, or an autoimmune condition such as Hashimoto's, lupus, or rheumatoid arthritis. Men with hormone-sensitive prostate conditions should also check with their doctor first.

Medication interactions: Use caution with medications that affect thyroid function, blood sugar, blood pressure, or the immune system, or that cause sedation, including benzodiazepines and sleep medications. Anyone taking prescription medications should check with a healthcare professional before use.

Thyroid effects: Ashwagandha may alter thyroid hormone levels. In people with subclinical hypothyroidism, 600 mg/day of a root extract raised T3 and T4 and lowered TSH over 8 weeks (Sharma et al., 2018), and a 2026 meta-analysis found a modest rise in T4 (Fornalik et al., 2026). People with thyroid conditions or taking thyroid medication should use caution.

Liver safety: Rare cases of liver injury have been reported (Björnsson et al., 2020). Stop use and seek medical attention if you notice yellowing of the skin or eyes, dark urine, persistent nausea, or abdominal pain.

Surgery: Because its effects around surgery are not well established, discuss ashwagandha use with a healthcare provider before an elective procedure.

Wondering whether ashwagandha affects body weight? We cover the full evidence in our article on does ashwagandha cause weight gain.

Long-term safety: Ashwagandha is generally well tolerated for several weeks to a few months, but long-term safety has not been established. A 12-month observational study of KSM-66 at 600 mg/day in 191 healthy adults found no clinically significant liver enzyme changes and only mild adverse events (Salve et al., 2026, Phytotherapy Research). Without a control group, that study doesn't confirm safety with prolonged use. A 2026 review lists GI upset, hypersensitivity, liver toxicity, and hormonal effects as the main adverse effects to watch for (Kumar et al., 2026). Longer-term use should be discussed with a healthcare professional, particularly if you have a liver or thyroid condition or take potentially interacting medications, and periodic monitoring of liver and thyroid function is reasonable for anyone continuing use.

For more safety information, see the NIH Office of Dietary Supplements ashwagandha fact sheet and Examine.com.

What can we say about ashwagandha with confidence?

The strongest evidence supports ashwagandha for lowering stress, cortisol, and anxiety scores, with good support for sleep and more modest evidence for strength and testosterone in men. Results depend on the extract and dose studied, and long-term safety beyond a few months hasn't been established.

What matters most is choosing a standardized extract that has been tested in clinical trials, such as KSM-66, taking it at the dose studied for that extract, and giving it enough time to work. For most people, ashwagandha becomes one of those supplements they notice most when they stop taking it because the stress, tension, and poor sleep quietly return.

Ready to manage stress at the source? Shop our Ashwagandha Plus →

Related reading:

• Ashwagandha and Cortisol: The Science Behind Stress Relief
• Ashwagandha for Sleep: Does KSM-66 Actually Help?
• KSM-66 vs Regular Ashwagandha: Why the Extract Matters
• Ashwagandha vs Rhodiola: Which Adaptogen Is Right for You?
• Does Ashwagandha Cause Weight Gain? The Truth
• Magnesium Glycinate for Sleep: What NIH Research Reveals
• Magnesium Glycinate Benefits: What It Does and How to Take It
• Magnesium Glycinate for Anxiety: What the Research Says
• Magnesium Glycinate vs Oxide vs Threonate: Which Form Is Best?
• Lion's Mane Benefits: What This Mushroom Does for Your Brain
• Lion's Mane for Brain Fog: Does It Actually Work?
• Lion's Mane Dosage: How Much Should You Take?
• Mushroom Coffee Benefits: Clean Energy Without the Crash
• Berberine Benefits: What It Does for Blood Sugar, Metabolism, and More
• Is Berberine Safe Long Term?
• Best Mushroom Supplements: What to Look For and What to Avoid

“Ashwagandha may be a piece of the puzzle, but you have to use it in the context of how a patient’s doing overall.”

Our Batch-Level Purity Testing

Manufactured in a UL Solutions GMP-certified facility (Retail Certification Program Requirements, certification valid through November 12, 2028). Every batch of Ashwagandha Plus undergoes independent third-party testing at a cGMP-compliant third-party laboratory for heavy metals and microbial contamination. Lot 5100117 (COA issued 01/16/2026) passed every safety threshold.

Testing performed using validated analytical methods per cGMP requirements. The data below reflects batch-specific results, not general ingredient claims, verified under current Good Manufacturing Practices (21 CFR Part 111).

Testing performed by cGMP-compliant third-party laboratory. Serving size: 2 Capsules. Manufacturing date: 10/15/2025. Full batch results: yourhealthier.com/pages/lab-results. Original certificates of analysis available upon request.

Authoritative Resources

For independent, government-reviewed information on this ingredient, consult these primary sources:

• NCCIH, Ashwagandha

Testing & Transparency Methodology

Every YourHealthier product referenced here is made in a GMP-certified facility and independently third-party tested at accredited laboratories (ISO/IEC 17025, A2LA, or Eurofins, depending on the product). Each batch is screened for heavy metals (lead, cadmium, mercury, arsenic) and microbial contamination (total plate count, yeast, mold, E. coli, Salmonella) using validated USP, AOAC, and ICP-MS methods. Batch-specific certificates of analysis are published at yourhealthier.com/pages/lab-results and updated with each new manufacturing run. All testing complies with current Good Manufacturing Practices (21 CFR Part 111).

Related Research

• Kaushik et al., 2017
• Javid et al., 2026
• Deshpande et al., 2020
• Sharma et al., 2018
• Björnsson et al., 2020
• Chandrasekhar et al., 2012

References

1. Chandrasekhar K, et al. (2012). "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults." Indian Journal of Psychological Medicine, 34(3), 255–262. PubMed
2. Lopresti AL, et al. (2019). "An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract: a randomized, double-blind, placebo-controlled study." Medicine, 98(37), e17186. PubMed
3. Pratte MA, et al. (2014). "An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha." Journal of Alternative and Complementary Medicine, 20(12), 901–908. PubMed
4. Langade D, et al. (2019). "Efficacy and safety of ashwagandha root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study." Cureus, 11(9), e5797. PubMed
5. Wankhede S, et al. (2015). "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial." Journal of the International Society of Sports Nutrition, 12, 43. PubMed
6. Shenoy S, et al. (2012). "Effects of eight-week supplementation of ashwagandha on cardiorespiratory endurance in elite Indian cyclists." Journal of Ayurveda and Integrative Medicine, 3(4), 209–214. PubMed
7. Mahdi AA, et al. (2011). "Withania somnifera improves semen quality in stress-related male fertility." Evidence-Based Complementary and Alternative Medicine, 2011, 576962. PubMed
8. Choudhary D, et al. (2017). "Efficacy and safety of ashwagandha root extract in improving memory and cognitive functions." Journal of Dietary Supplements, 14(6), 599–612. PubMed
9. Speers AB, et al. (2021). "Effects of Withania somnifera (ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia." Current Neuropharmacology, 19(9), 1468–1495. PubMed
10. Mishra LC, et al. (2000). "Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review." Alternative Medicine Review, 5(4), 334–346. PubMed
11. National Center for Complementary and Integrative Health (NCCIH). "Ashwagandha." ods.od.nih.gov
12. Examine.com. "Ashwagandha: Research, Benefits, Side Effects." mayoclinic.org
13. Bachour G, et al. (2025). "Effects of Ashwagandha supplements on cortisol, stress, and anxiety levels in adults: a systematic review and meta-analysis." BJPsych Open, 11(S1), S39. PMC
14. Salve J, et al. (2026). “Safety of 12-Months Administration of Ashwagandha (Withania somnifera) Standardized Root Extract in Healthy Adults: A Prospective, Observational Study.” Phytotherapy Research. 2026;40(8):4802-4812. Wiley
15. Albalawi AA, et al. (2025). "Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress, a systematic review and meta-analysis." Nutrition & Health, 31(4), 1395–1408. PubMed
16. Marchi M, et al. (2025). "The effect of Withania somnifera on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis." BJPsych Open, 11(Suppl 1). PMC
17. Coope OC, et al. (2026). "Ashwagandha root extract stabilises physiological stress responses in male and female team sports athletes during pre-season training." Nutrients, 18(2), 230.
18. NIH Office of Dietary Supplements. "Ashwagandha. Health Professional Fact Sheet." Updated May 2025. ods.od.nih.gov

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How do You Pronounce Ashwagandha?

Ashwagandha is pronounced ash-wuh-GAHN-duh: four syllables, with the emphasis on the third. The word comes from Sanskrit: ashva (horse) and gandha (smell), referring to the root's horse-like odor. The botanical name is Withania somnifera. You will hear slight variations like osh-wuh-GAHN-duh, but all are understood. With a pharmacist or doctor, the botanical name Withania somnifera removes any pronunciation ambiguity.

Is Ashwagandha Ginseng?

No. Ashwagandha and ginseng are different plants from different families. Ashwagandha (Withania somnifera) is in the Solanaceae family; ginseng (Panax ginseng) is in the Araliaceae family. They share the adaptogen classification because both help manage stress. Ashwagandha is sometimes called Indian ginseng as a marketing term, but they contain different active compounds (withanolides vs ginsenosides) and work through different mechanisms.

Can I Give my Dog Ashwagandha?

Some holistic veterinarians use ashwagandha for dogs with anxiety, arthritis, or immune conditions, but dosing is not standardized and canine safety studies are extremely limited. As a nightshade-family plant, it could cause GI upset in sensitive animals. Never give your dog human-dose supplements—veterinary dosing is weight-dependent and much lower. Consult your veterinarian before giving any supplement to your pet.

Does Ashwagandha Give You Headaches?

Headaches are an uncommon but reported side effect. The mechanism is unclear—possible explanations include thyroid hormone fluctuations (Sharma et al., 2018), blood pressure changes, or individual sensitivity to withanolides. If ashwagandha triggers headaches, try reducing the dose to 150–300 mg/day; if they persist, discontinue.

Ensure you stay hydrated, since dehydration-related headaches can coincide with starting any new supplement.

Does Ashwagandha Break a Fast?

Ashwagandha capsules contain minimal calories (typically 5–10 per serving) and are unlikely to break a fast in any meaningful metabolic sense—they do not trigger significant insulin release or activate mTOR. Powder in water is similarly negligible. For a strict water-only autophagy fast, any capsule filler technically adds calories, but the amount is irrelevant.

Most fasting experts consider ashwagandha compatible with intermittent fasting.

This article is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any new supplement or making changes to your me

One of ashwagandha's most-searched benefits is weight management. For the clinical trial data on cortisol reduction and body composition, see our guide on ashwagandha for weight loss.

Ashwagandha Benefits: The Evidence

Metric	Value
Cortisol drop (Chandrasekhar)	27.9%
RCTs in 2025 meta	873 adults
Studied dose (KSM-66)	600 mg/day
Time to effect (weeks)	8 wk
Source: YourHealthier · Chandrasekhar 2012; Bachour 2025 meta

Chart: Ashwagandha Benefits: The Evidence. Data: Cortisol drop (Chandrasekhar): 27.9%; RCTs in 2025 meta: 873 adults; Studied dose (KSM-66): 600 mg/day; Time to effect (weeks): 8 wk. Source: Chandrasekhar 2012; Bachour 2025 meta.