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Stress can sit in the background and wear you down. Work, family, and nonstop tasks can keep the body keyed up. Many people are exploring ashwagandha for stress, a long-used herb now studied for how it might help people feel steadier.
Scientifically known as Withania somnifera and often called Indian ginseng, it appears in traditional Ayurvedic medicine for balance and vitality. Today, ashwagandha root extract is being researched for associations with cortisol levels, sleep quality, and day-to-day mood.
Learning what the research shows and what safety factors to consider can help you decide if it fits your plan for managing feelings of stress.
Ashwagandha is a small evergreen shrub native to India and parts of Africa. Its root extract and leaf extract have been used traditionally for steady energy, clear thinking, and emotional balance.
In Ayurvedic medicine, ashwagandha has a longstanding reputation during chronic stress. Practitioners have used it with the aim of more restful sleep, better stamina, and a calmer state in stressed adults. Known as winter cherry, it remains a common herb in Ayurveda for stress-relieving routines and recovery-minded practices.
Ashwagandha contains naturally occurring compounds called withanolides, a group of steroidal lactones found mainly in the plant’s roots and leaves. These compounds have been the focus of research because they may influence how the body responds to biological or environmental stressors. Most commercial products use ashwagandha root extract, and many standardized ashwagandha root extract formulas include around 1.5 percent withanolides to keep ingredient strength consistent.
According to the National Institutes of Health (NIH) Office of Dietary Supplements, withanolides are believed to contribute to several of the plant’s studied effects, although other plant components may also play a role. The root has been traditionally used in Ayurvedic medicine as an adaptogen, a term used for substances thought to help the body adjust to physical or emotional stressors (NIH Office of Dietary Supplements, 2025).
People often describe ashwagandha as a buffer that helps with stress and anxiety during busy or difficult periods. It is commonly grouped with adaptogens, herbs discussed for how they may help the body respond to pressure.
Ashwagandha is often described as an adaptogen because researchers have explored how it may influence the body’s stress-response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. This system helps regulate reactions to stress by releasing hormones such as corticotropin-releasing hormone (CRH) and adrenocorticotropic hormone (ACTH), which control cortisol production in the adrenal glands. When stress levels rise, the HPA axis becomes more active, increasing cortisol release.
Studies of ashwagandha supplementation have examined whether it affects this stress pathway, including patterns that suggest steadier serum cortisol levels in adults under high stress. Researchers believe this connection to the HPA axis may help explain why the herb is traditionally classified as an adaptogen(Chu et al., 2024).
Several randomized controlled trials and placebo-controlled research reported statistically significant differences in cortisol change between the standardized ashwagandha and a placebo group. Participants also reported changes in self-reported stress and energy. These results apply to study settings and specific products and do not guarantee the same response for everyone.
Research in mood and anxiety treatments has examined questionnaires in populations such as generalized anxiety disorder or other psychiatric disorders. Some studies noted anxiolytic effects on rating scales and signals of improved cognitive functions and mental clarity with ashwagandha extract. These are study observations and should be viewed as complementary to, not a replacement for, professional care.
Researchers have studied ashwagandha for stress by examining hormone levels, sleep patterns, and self-reported feelings of tension or calm. Most studies focus on adults who experience high stress, but results vary depending on the dosage, extract type, and study length.
According to the National Institutes of Health (NIH) Office of Dietary Supplements, several randomized, placebo-controlled trials have observed that participants who took standardized ashwagandha root extract reported lower scores on validated stress and anxiety scales and showed reduced serum cortisol levels when compared with a placebo group. Some participants also noted improvements in sleep quality and energy. The NIH report explains that these findings are based on short-term trials, often lasting six to eight weeks, with daily doses typically ranging between 240 and 1,250 milligrams (NIH Office of Dietary Supplements, 2025).
Additional reviews, such as the narrative summary by Mikulska et al. (2023), describe ashwagandha as a traditional herbal material under active research for its potential roles in neuroprotection, adaptogenic activity, and sleep regulation, though more data are needed to confirm these effects.
Overall, clinical studies suggest that ashwagandha supplementation may influence how participants perceive stress and rest, but outcomes depend on product formulation and individual factors. The NIH notes that long-term safety data are still limited, and more research is necessary before drawing firm conclusions about its role in managing feelings of stress.
Beyond stress-related measures, studies have explored additional areas tied to daily function and physical performance.
May support better sleep: In some research, participants under chronic stress reported enhanced sleep quality with ongoing use.
May improve focus and clarity: Certain trials reported signals of stronger cognitive functions and heightened mental clarity in stressed adults.
Might help with energy and fatigue: Adaptogen-style protocols were associated with less day-to-day fatigue during high-stress periods.
Hormonal support, especially in men: Some studies tracked markers related to sex hormones, including testosterone, though findings vary and need replication.
These are study observations and not promises of outcome.
The amount depends on the product strength and individual response. Research offers a starting range that many adults use while monitoring how they feel.
Many clinical trials used 250 to 600 mg per day of standardized ashwagandha root extract containing roughly 1.5 to 5 percent withanolides. Consistent daily intake was typical in studies involving chronically stressed adults and healthy adults tracking cortisol levels.
Morning use may pair well with daytime focus. Evening use may align with sleep quality goals. Taking it with food can reduce the chance of an upset stomach and may aid tolerance.
Study participants often reported changes within two to six weeks of steady use. Staying consistent appeared important for reducing stress measures and keeping serum cortisol levels steady in research settings.
Most people tolerate ashwagandha supplement use well, but personal health history and dosage matter. Reports from Denmark’s health authorities raised concerns about the herb’s potential influence on hormone levels, leading to a national ban in 2023. The Danish Technical University cited findings that ashwagandha might affect thyroid and sex hormones and could potentially influence reproductive outcomes. These findings remain limited and require more research to confirm, but they highlight why some people should use the herb cautiously (McKeown, 2023).
While ashwagandha supplementation is often well-tolerated in healthy adults, some groups should use extra caution. Individual health conditions, medication use, and hormone sensitivities can influence how the body responds to standardized ashwagandha root extract. Consulting a healthcare provider first helps ensure long-term safety and reduces potential adverse effects.
Pregnant or breastfeeding individuals:The safety of taking ashwagandha during pregnancy or lactation has not been confirmed. Because of its potential influence on sex hormones, most experts advise avoiding use during these stages.
People with thyroid disorders or using thyroid hormone medications:Some studies suggest that ashwagandha root extract may increase thyroid hormone activity, which could affect subclinical hypothyroid patients or those already on thyroid hormone medications.
Individuals with liver disease or taking drugs linked to drug-induced hepatocellular injury:There have been rare reports of ashwagandha-induced liver injury. Anyone with liver conditions or elevated liver enzymes should discuss this with their clinician before use.
Adults managing hormone-related or psychiatric disorders:Since ashwagandha supplementation can interact with hormonal or mood-regulating pathways, those under treatment for psychiatric disorders or hormonal imbalances should review potential interactions with a medical professional.
Following clinician guidelines, monitoring for possible adverse effects, and using only standardized ashwagandha products can help promote safe, responsible use for those considering this herbal supplement.
Most adults tolerate ashwagandha supplementation well, but some people may experience mild adverse effects, especially when taking ashwagandha in high amounts or for extended periods. Understanding possible side effects can help users make informed choices and support long-term safety while using standardized ashwagandha root extract.
Digestive changes:Some users report upset stomach, nausea, or mild diarrhea, particularly when first starting ashwagandha supplementation.
Drowsiness or fatigue:Because ashwagandha may have a calming effect, it can cause mild tiredness in certain individuals.
Skin or allergic reactions: Rash or itching may occur in sensitive users, though these reactions are uncommon.
Liver-related symptoms: Rare case reports have linked ashwagandha-induced liver injury to improper use or poor-quality products. Watch for signs of liver dangers such as dark urine, yellowing of the eyes or skin, or unusual fatigue.
Interactions with medications:Combining ashwagandha supplements with drugs that affect hormones, thyroid function, or mood may increase the risk of adverse effects.
Choosing a reputable herbal supplement, such as ashwagandha, following clinician guidelines, and monitoring how your body responds can reduce the likelihood of unwanted side effects and promote safer use.
Before taking ashwagandha, discuss it with a licensed professional, especially if you use medicines for thyroid, blood sugar, or mental health. Following clinician guidelines helps support long-term safety and reduces interaction risks.
The quality of ashwagandha supplementation can vary widely between brands, and product consistency often determines how reliable the results feel. Checking for purity, dosage accuracy, and verified testing helps ensure the standardized ashwagandha root extract you choose meets proper quality standards.
Select a standardized ashwagandha root extract containing about 1.5 percent withanolides, sometimes labeled as a novel standardized ashwagandha. Reliable brands typically base their formulas on clinical evaluation and data from randomized controlled trials, including studies that examined outcomes like perceived stress, sleep-inducing effects, and reduced food cravings in adults experiencing psychiatric disorders such as bipolar disorder (0/1–4). These details show that the manufacturer pays attention to validated research and consistent sourcing (7/1–4).
Always review ingredient lists before taking ashwagandha. Be cautious of blends high in leaf extract or artificial fillers that can lower potency. Look for third-party certifications or transparent lab results, which reduce contamination risks and possible liver dangers. Reputable manufacturers often cite a systematic review or publish independent testing data to verify safety and purity.
Choosing high-quality ashwagandha supplementation supports long-term safety and helps avoid unwanted adverse effects, especially for individuals managing psychiatric disorders or bipolar disorder, where consistency and purity are key for responsible use.
Ashwagandha can be a helpful support option for those looking to promote a calmer, more balanced mindset. Traditionally used and now studied in modern clinical trials, ashwagandha for stress shows signals that may align with steadier stress hormones, improved sleep quality, and greater mental clarity in some people. These results were observed in controlled studies and may vary depending on extract type and dosage.
It’s not a replacement for professional care, but when used responsibly as part of a wellness routine, ashwagandha supplementation may support balanced stress responses in healthy adults. Choose a standardized ashwagandha root extract from a trusted brand, and always speak with a healthcare professional about fit, dosage, and safety before use.
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Does ashwagandha actually work for stress?
Studies on ashwagandha root extract report changes in cortisol levels and self-reported stress in adults experiencing high stress, with results specific to study conditions.
How long does it take for ashwagandha to start working?
Research participants often reported changes in mood and sleep quality within two to six weeks of ashwagandha supplementation.
Can you take ashwagandha every day?
Daily use of standardized ashwagandha within the studied ranges has been generally well tolerated by healthy adults in clinical trials, though individual guidance is recommended.
Is ashwagandha better in the morning or at night?
Many people use morning intake for daytime focus, while others prefer evening use for enhanced sleep quality.
Are there any side effects of taking ashwagandha for stress?
Some people report upset stomach or fatigue, and rare reports describe liver issues, so discuss use with a clinician and monitor how you feel.
References
McKeown, M. (2023, June 2). Why did Denmark ban ashwagandha? McGill Office for Science and Society. https://www.mcgill.ca/oss/article/critical-thinking-health-and-nutrition/why-did-denmark-ban-ashwagandha
Mikulska, P., Malinowska, M., Ignacyk, M., Szustowski, P., Nowak, J., Pesta, K., Szeląg, M., Szklanny, D., Judasz, E., Kaczmarek, G., Ejiohuo, O. P., Paczkowska-Walendowska, M., Gościniak, A., & Cielecka-Piontek, J. (2023). Ashwagandha (Withania somnifera)—Current research on the health-promoting activities: A narrative review. Pharmaceutics, 15(4), 1057. https://doi.org/10.3390/pharmaceutics15041057
National Institutes of Health, Office of Dietary Supplements. (2025, May 2). Ashwagandha: Is it helpful for stress, anxiety, or sleep? https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2025, May 2). Ashwagandha: Health professional fact sheet. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/