What is ashwagandha?

Ashwagandha (Withania somnifera), sometimes called Indian ginseng or winter cherry, is an adaptogenic herb long used in traditional medicine. Adaptogens are plants that are thought to help the body tolerate and recover from stress. Modern use of ashwagandha is most commonly as an oral supplement, available as standardized root extracts or whole-root powder.

Potential benefits

Sleep and insomnia

Many people use ashwagandha to improve sleep quality and to help with difficulty falling or staying asleep. Evidence supports that it can reduce the time it takes to fall asleep and improve perceived sleep quality for some people. Because it can promote a calmer state and reduce arousal, taking ashwagandha in the evening is a common strategy.

Stress and anxiety

Ashwagandha is frequently used to manage stress and anxiety. Users commonly report reduced feelings of tension and a greater sense of calm. The effect appears to be modest to moderate for many people and may be most helpful as part of a broader stress-management plan that includes sleep, movement and other behavioral strategies.

Cognitive and physical performance

Ashwagandha has drawn attention for potential benefits related to physical performance: increases in strength, gains in lean body mass, and faster recovery after exercise have been reported. These effects tend to develop over weeks of regular use and are typically modest. There is also some evidence for improved focus and mental clarity for certain people, though the cognitive benefits are less consistently observed than the sleep and anxiety effects.

Hormones

Some people take ashwagandha hoping to raise testosterone or support other aspects of hormonal health. Evidence for clinically meaningful increases in testosterone is less robust than the evidence for sleep, stress relief and some exercise benefits. If hormonal effects are a primary goal, expect variable responses and discuss monitoring with your clinician.

Forms and dosing

• Root extracts: Common daily doses for standardized root extracts range from 500 mg to 1,500 mg, often taken in the evening.

• Root powders: Whole-root powder preparations are typically used at 1,000 mg (1 g) or higher; some regimens use several grams per day.

• Timing: Taking ashwagandha in the evening is common when sleep improvement is the goal. For exercise or daytime focus, some people split the dose or take it earlier in the day.

Product selection

Choose a product that fits your needs: standardized root extracts if you want a consistent active component, or whole-root powders if you prefer a less-processed option. Look for third‑party lab testing and clear labeling. Third-party lab tested options available locally include Nature's Way Standardized Ashwagandha Extract, GNC Herbal Plus Ashwagandha Extract, Organic India Ashwagandha Powder, and Solgar Ashwagandha Root Extract.

How long before you notice an effect

Some people notice improvements in sleep or anxiety within a few days to a couple of weeks. Physical performance and changes in body composition typically require several weeks of consistent use alongside training and nutrition.

Safety and side effects

Ashwagandha is generally well tolerated by most people. The most commonly reported side effects are mild and include headache, drowsiness or sleepiness, and gastrointestinal upset (nausea or diarrhea). Allergic reactions are possible but uncommon.

Very rarely, cases of liver injury linked to ashwagandha have been reported. These instances are uncommon, and reported events did not progress to liver failure, but they underline the importance of caution. If you develop nausea, unexplained lethargy, worsening abdominal pain, persistent vomiting, dark urine, pale stools, or yellowing of the skin or eyes (jaundice), stop taking ashwagandha and seek medical attention promptly.

Who should be cautious or avoid it

• Pregnancy and breastfeeding: Ashwagandha is generally advised against during pregnancy and often recommended to be avoided while breastfeeding unless under direct medical supervision.

• Autoimmune conditions: Because ashwagandha can modulate immune activity, people with autoimmune diseases or those taking immunosuppressive medications should consult their clinician before using it.

• Thyroid conditions: Ashwagandha can influence thyroid hormone activity in some people; if you have thyroid disease or take thyroid medications, check with your provider.

• Medication interactions: Ashwagandha can increase sedation when combined with sedative drugs, and may interact with medications for blood pressure, blood sugar or the immune system. If you take prescription medications, discuss supplementation with your healthcare professional.

Practical tips for use

• Start low and observe: Begin at the lower end of the dosing range and increase only if needed and tolerated.

• Evening dosing for sleep: If your primary goal is better sleep, take the supplement in the evening.

• Combine with lifestyle strategies: Ashwagandha works best as part of a broader approach: consistent sleep routines, stress-management techniques, balanced nutrition and appropriate exercise.

• Check product quality: Prefer products with clear ingredient lists, standardized extracts or third‑party testing, and reputable brands.

• Monitor response: Track sleep, mood, energy and any side effects. If you aren’t noticing benefit after a month or experience adverse effects, discontinue and consult your clinician.

Conclusion

Ashwagandha is a widely used adaptogenic herb with a reasonable safety profile for most people and evidence-informed potential to help with sleep, stress and certain aspects of physical performance. Benefits can be modest and individual responses vary. Use standardized products from reputable brands, start with a conservative dose, and discuss use with your healthcare provider—especially if you are pregnant, breastfeeding, have a chronic health condition, or take regular medications. If you experience concerning symptoms such as persistent nausea, severe lethargy, abdominal pain or yellowing of the skin, stop taking ashwagandha and seek medical care.

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