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Botanical

Ashwagandha

Ashwagandha, Withania somnifera, is a shrub from the nightshade family used in Ayurvedic medicine. Supplements usually contain root extract.

Also listed as Withania Somnifera, Indian Ginseng, Smell of Horse, Winter Cherry

Stress & MoodFertilityMen's HormonesSleepFitness

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Mood SupportStress & MoodStrongA3 studies
Sperm MotilityFertilityStrongA3 studies
StressStress & MoodStrongA3 studies
Sperm CountFertilityStrongA3 studies
Chronic StressStress & MoodStrongA3 studies
Cortisol stressStress & MoodStrongA3 studies
All 13 rated effectsGrouped by health goal, with the publications behind each rating

What is ashwagandha?

Ashwagandha, Withania somnifera, is a shrub used in Ayurvedic medicine. Supplements usually contain root extract, sometimes combined with leaf extract; the two plant parts have different chemical compositions. 1

What does “adaptogen” mean?

The term loosely describes a product intended to help people resist stress. Ashwagandha contains withanolides and other compounds, but identifying these substances does not establish which extract will improve a person’s symptoms. 1 2

Key studies

The most recent publications linked to Ashwagandha's ratings.

Nature to Nurture: Herbal Approaches to Addressing Female Infertility2025Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood2024Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis.2024Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial2024Ashwagandha as an Adaptogen: Its Influence on Sleep Patterns, Stress Response, and Anxiety in Modern Life2024
All 17 studiesEvery publication linked to Ashwagandha

Why people take it

Stress & Mood21.2%
Energy18.4%
Immune Support13.6%
Cognition10.2%
Essential Health8.5%
Sleep5.9%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

How soon might sleep improve?

The sleep trials lasted six to twelve weeks, with stronger results in studies lasting at least eight weeks. They do not establish a reliable first-night effect. 3

Is 600 mg a safe daily dose?

That amount was studied, but it is not a universal safety limit. The BfR could not derive a safe intake level from the available evidence. 2 3

Does it lower cortisol?

Some trials found lower blood cortisol alongside lower perceived stress. This does not make cortisol lowering a treatment target for everyone. 1

Can it be combined with sleep medicines?

Interactions with sedatives are possible, and ashwagandha itself can cause drowsiness. NCCIH recommends discussing complementary products with health professionals. 4

Is root extract the same as root powder?

No. Studies use different preparations, and extraction changes the concentration of plant compounds. Their doses cannot be treated as equivalent. 1 2

Sources

Further reading

Illustration for Ashwagandha.GuideAshwagandha: which effects are supported by evidence?Ashwagandha is linked with relaxation, better sleep, hormones and mental performance. These promises rest on very different foundations. For a few specific preparations, there are signs of improvement in stress and sleep problems. That…Read the article Illustration for Ashwagandha.GuideAshwagandha for stress and anxiety: what studies actually showIn small studies, ashwagandha can improve how stressed people report feeling. The claim “it helps with anxiety” is broader and needs more precision. A stressful daily life, anxiety scores on a questionnaire and a diagnosed anxiety…Read the article Illustration for Ashwagandha.GuideAshwagandha: effects, studies and a safe assessmentStress, sleep, hormones and training: what ashwagandha studies show, which amounts were tested and which risks matter.Read the article Illustration for Ashwagandha.GuideAshwagandha for sleep: how big is the possible benefit?Ashwagandha is often sold as a natural sleep aid. Some studies report positive results, but “sleeping better” can mean many things: falling asleep faster, waking up less often or feeling more rested in the morning. These goals should be…Read the article Illustration for Ashwagandha.GuideAshwagandha: dosage, extracts and safety questionsThe data reviewed here do not point to any amount of ashwagandha that would be both effective and safe across all products. A dose used in a study is, first of all, a description of that particular trial. It does not become a personal…Read the article Illustration for Ashwagandha.GuideAshwagandha for memory and focus: putting the data in contextAshwagandha is also marketed for better concentration. What matters is what that means: staying on task during a workday, scoring higher on a memory test or treating a diagnosed cognitive impairment? The catch-all phrase “better brain…Read the article Illustration for Ashwagandha.GuideAshwagandha for women: hormones, menopause and open questions“For hormone balance” sounds like a clear goal, but medically it is vague. Perimenopausal symptoms, an irregular cycle and trouble getting pregnant are different questions. The fact that some studies measure hormone levels does not make…Read the article Illustration for Ashwagandha.GuideAshwagandha for men: testosterone, training and fertilityAshwagandha is often marketed to men as a testosterone booster. The research is narrower than that promise. A changed hormone level, more strength in the gym and a higher chance of pregnancy are different outcomes. None of them can be…Read the article Illustration for Ashwagandha.GuideAshwagandha for exhaustion: why "adrenal fatigue" is not an established diagnosisIf you feel exhausted all the time, it is understandable to look for an explanation. “Adrenal fatigue” (in German, “Nebennierenerschöpfung”) offers a seemingly simple story: too much stress has used up the adrenal glands, and an…Read the article Illustration for Ashwagandha.GuideAshwagandha and female hormones: what studies show and what remains openAshwagandha is discussed for stress, menopausal symptoms and cycle problems. A look at the studies, the hormonal hypotheses and the risks.Read the article Illustration for Ashwagandha.GuideAshwagandha for memory and concentration: what the research showsSmall studies make ashwagandha interesting for memory and focus. How to read the results, and which safety questions matter.Read the article Illustration for Ashwagandha.GuideTaking ashwagandha: dosage, extracts, timing and risksWhat dose of ashwagandha has been studied for stress or sleep problems, and when is it taken? Studies often used standardized extracts at 300 to 600 mg a day. The results depend on the extract used, the outcome studied and the…Read the article Illustration for Ashwagandha.GuideAshwagandha for anxiety and stress: effects, studies and risksWhat controlled studies show about ashwagandha and anxiety, how the stress axis might be involved, and which risks matter before you take it.Read the article Illustration for Ashwagandha.GuideAshwagandha for sleep: benefits, use and limitsWhat studies show about sleep quality, why extracts are not interchangeable, and when caution is needed with ashwagandha.Read the article Illustration for Ashwagandha.GuideAshwagandha for menAshwagandha for men: the basics, how to read the evidence and common questions.Read the article Illustration for Ashwagandha.GuideDoes ashwagandha help with “adrenal fatigue” and burnout?Ashwagandha may ease perceived stress in highly stressed people and possibly lower cortisol. That does not show it works against “adrenal fatigue” or burnout; with low cortisol, existing conditions and long-term use, safety questions…Read the article