Ashwagandha
Also known as: Withania somnifera, Indian ginseng, winter cherry, ARE, KSM-66, Sensoril
Effective Dosage
150-600 mg/day (root extract, standardized to withanolides)
What the Science Says
Ashwagandha is a root extract from the Withania somnifera plant, used for centuries in Ayurvedic medicine as an adaptogen — meaning it helps the body handle stress. Clinical trials show it can meaningfully reduce perceived stress and anxiety, lower cortisol levels, and improve sleep quality in stressed adults, typically within 8–12 weeks at doses of 150–600 mg per day. Emerging evidence also suggests benefits for male sexual function, cognitive performance in children, and physical endurance.
What It Doesn't Do
Not a cure for clinical anxiety or depression — it's a supplement, not a prescription drug. Won't replace sleep hygiene or lifestyle changes for stress management. Evidence in children is very early and limited. Not proven to directly build muscle on its own. Animal and plant-biology studies in the provided data don't translate to human benefits.
Evidence-Based Benefits
Multiple RCTs demonstrate ashwagandha root extract reduces perceived stress and anxiety, lowers serum cortisol, and improves sleep quality in healthy adults (PMID: 41824889, 41815853, 41906501). Clinical trials also show improvements in male sexual function including libido and erectile function (PMID: 41766918), and cardiorespiratory fitness/exercise endurance at low doses (PMID: 41846233). A systematic review of RCTs confirms adaptogenic effects across stress, sleep, and physical performance domains (PMID: 41906501).
Moderate EvidenceEffective at: 150-600 mg/day (root extract); as low as 30 mg/day for specialized high-potency extracts
Source: auto-research
Absorption & Bioavailability
Unknown from provided studies — no pharmacokinetic data was included. Sustained-release formulations (AshwaSR) were tested and appeared effective at lower doses, suggesting bioavailability may vary by formulation.
Red Flags to Watch For
- Most trials are short-term (8–12 weeks); long-term safety data is limited in the provided studies
- Many studies appear industry-funded or conducted in India with small sample sizes — independent replication is limited
- Not recommended during pregnancy without medical supervision, despite one open-label trial suggesting safety — that study was not blinded
- Liver injury cases have been reported anecdotally in the broader literature; the provided studies did not flag this but monitored liver markers only short-term
- Widely marketed for dozens of conditions (testosterone, immunity, weight loss) that are NOT supported by the provided research papers
Products Containing Ashwagandha
See how Ashwagandha is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06