Ashwagandha, also known as Withania somnifera, might sound like just another supplement that’s trending at the moment, but this evergreen shrub has been a staple in Ayurvedic and Unani medicine for centuries. Cultivated across subtropical regions of Asia, Africa, and Europe, it’s an adaptogen—a class of compounds known to help the body resist and adapt to stressors, whether physical, chemical, or biological.

So, is ashwagandha truly as good for stress as it's hyped up to be? In this blog, I want to really jump into the research and highlight some key studies that show just that.

 

What Makes Ashwagandha Tick?

Ashwagandha is rich in phytochemicals, particularly withanolides (a type of steroidal lactone) and alkaloids. The withanolides are believed to be the heavy lifters behind its stress-modulating effects. 

The point here is that these compounds are pretty unique to ashwagandha, so adding it to your routine is the only way you’re really going to experience any of the health benefits.

 

Stress and Anxiety: The Core Benefits

The strongest body of research centres on ashwagandha’s impact on stress and anxiety. A 2021 systematic review pooled data from seven randomised controlled trials, involving 491 adults from India. Participants ranged from those reporting high stress to those diagnosed with anxiety disorders. Doses ranged from 240 to 1,250 mg per day, and the results were clear: Ashwagandha supplementation significantly reduced stress and anxiety levels when compared to placebo.

Notably, these studies also found improvements in sleep quality, reduced feelings of fatigue, and lower serum cortisol levels—a key biomarker of the body's stress response. Some trials even suggested a dose-dependent relationship, meaning higher doses yielded greater benefits.

One clinical trial out of Florida (2021) enrolled 60 adults with perceived stress. Participants taking 400 mg of ashwagandha daily reported reductions in anxiety, depression, and food cravings, alongside lower salivary cortisol levels.

Another study conducted over 90 days with 130 healthy adults (ages 20 to 55) found improved stress levels, better sleep quality, and enhancements in psychological well-being, memory, and focus.

Even shorter-term interventions, such as a 30-day double-blind trial with university students using 2.5 mg of withanolides, reported boosts in mental clarity, energy, and sleep quality. Stress was no longer described as overwhelming, but rather as something manageable.

Does It Help With Sleep?

While less robust, the data on sleep is promising. In studies involving participants with self-reported insomnia or sleep difficulties, ashwagandha supplementation (250 to 600 mg daily over 6 to 12 weeks) was associated with improvements in sleep quality, total sleep time, and sleep efficiency (as measured by actigraphy).

A 2021 systematic review and meta-analysis combined data from five trials and found a small but statistically significant improvement in sleep outcomes with ashwagandha compared to placebo.

I think with a lot of sleep dysfunction, it's down to something being the underlying cause. We’ve all had nights where we’re tossing and turning, stressed about finances, deadlines or that big presentation. Ashwagandha can help reduce this underlying stress, to help us relax before bed, without turning to something like alcohol which will only numb those feelings.

The Bigger Picture: Additional Benefits

Ashwagandha’s reach appears to extend beyond stress and sleep. Here are some science-backed highlights:

• Lowers blood sugar and fats: Several clinical studies found reductions in blood glucose and triglycerides, with some results comparable to medications used for type 2 diabetes.

• Enhances muscle strength and size: Studies report increased strength, muscle mass, and reductions in body fat percentage—benefits that may appeal to athletes and fitness enthusiasts.

• Boosts sexual health and fertility: Research points to improvements in sexual function in women and better sperm quality, testosterone levels, and fertility markers in men.

• Cognitive support: Small trials have documented enhanced focus, reaction time, and memory performance.

• Heart health: At least two studies reported increases in VO2 max, suggesting improved cardiorespiratory endurance.

The benefits reported here are interesting and show some great potential. But as always, take these with a pinch of salt. These studies are often small and could really do with more robust research. Adaptogens are never going to be a wonder supplement, so don’t believe any product that claims it is, but it can improve your health and wellness in combination with a healthy diet and regular exercise. Supplements are exactly that, they supplement your wellness routine.

How Much Should You Take?

According to the meta-analysis published in Phytotherapy Research (2022), doses between 300 and 600 mg per day appear to be a sweet spot, particularly for stress reduction. Interestingly, while anxiety reductions were observed up to 12,000 mg/day in some dose-response models, typical effective doses in human trials rarely exceed 1,000 mg/day.

Safety First

Ashwagandha has been well tolerated in most clinical trials, with mild side effects like stomach upset, nausea, drowsiness, or loose stools occasionally reported. However, some rare cases of liver dysfunction have been noted.

Importantly, experts advise against ashwagandha for pregnant or breastfeeding individuals. Additionally, ashwagandha may increase testosterone levels, so caution is recommended for those with hormone-sensitive prostate conditions.

 

My Take

From a scientific standpoint, ashwagandha is one of the most well-supported adaptogens out there. While the research isn’t flawless (evidence quality is rated as low to moderate due to variability in study designs and populations), the results consistently point to ashwagandha’s role in promoting stress resilience, mood stability, and even physical performance.

Would I recommend it?

If you’re someone dealing with chronic stress, struggling with sleep, or looking for a natural complement to your wellness routine, ashwagandha might be worth exploring. Just check with your healthcare provider first, especially if you have underlying health conditions or take medication.

 

Final Word

Ashwagandha represents a fascinating intersection of ancient wisdom and modern clinical research. Like many adaptogens, it helps the body "bend without breaking" in response to stress. And in today's fast-paced world, that’s a tool many of us could use.