Ashwagandha: What Does Modern Science Say and Who Might Benefit from It?

Ashwagandha has long moved beyond Ayurvedic tradition and has become one of the world's best-known herbal supplements. It is often chosen by people looking to support their body during periods of high workload, improve sleep quality, or simply explore plant-based ingredients with a long history of traditional use.

But what do we actually know about ashwagandha today? Is there scientific evidence behind its properties? How do different extracts differ, and what should you consider before taking it?

Let's take a closer look — without exaggeration.

What is ashwagandha?

Ashwagandha, or Withania somnifera, is a plant from the nightshade family that has traditionally been used in Ayurveda and other traditional systems of medicine.

It is also sometimes called "Indian ginseng" or "winter cherry", although botanically it is not related to true ginseng.

Interest in the plant is largely associated with a group of naturally occurring compounds known as withanolides. These are among the main biologically active components found in ashwagandha extracts.

It is important to understand, however, that ashwagandha is not one standardized substance. Extracts can differ in the part of the plant used, extraction method, concentration, and amount of withanolides. Therefore, the results of one study cannot always be automatically applied to every ashwagandha supplement.

Why is modern science interested in ashwagandha?

In recent years, ashwagandha has been the subject of numerous clinical studies. The greatest attention has been focused on three areas:

• the body's response to stress;
• sleep quality and duration;
• overall well-being during periods of high psychological and emotional workload.

The U.S. National Center for Complementary and Integrative Health notes that some studies suggest certain ashwagandha preparations may help reduce perceived stress and improve sleep. At the same time, studies have used different extracts and dosages, so there is no universal dosage that applies to every product.

Ashwagandha and stress

Supporting the body during periods of stress is one of the main reasons why ashwagandha has become so popular.

In clinical studies, participants taking certain ashwagandha extracts reported lower levels of perceived stress. Some studies also observed reductions in cortisol, a hormone involved in the body's response to stress.

A 2024 meta-analysis of nine randomized controlled trials involving 558 participants also found statistically significant changes in perceived stress, anxiety, and cortisol levels compared with placebo. The authors noted, however, that further research is needed, particularly regarding long-term use.

It is therefore more accurate to describe ashwagandha as potential support for the body during periods of psychological and emotional strain, rather than as a treatment for stress.

Ashwagandha and sleep

Sleep is another area that has attracted scientific interest.

Small clinical studies have found that certain ashwagandha extracts may be associated with improvements in some sleep-related measures, including time to fall asleep, total sleep duration, sleep efficiency, and nighttime awakenings.

Some of the most interesting results have been observed in people who already experienced difficulties with sleep. However, the evidence should not be overstated: relatively few studies are currently available, they use different extracts, and the long-term effects remain insufficiently studied.

Why does the type of ashwagandha extract matter?

This is one of the most important points that is often overlooked.

The words "Ashwagandha 500 mg" on a label do not, by themselves, tell you much about the product's properties. 500 mg of whole-root powder and 500 mg of a concentrated extract are not necessarily equivalent products.

When choosing a supplement, it is worth paying attention to:

1. The part of the plant.
Studies have used both root-only preparations and combinations of root and leaf.

2. The form of the ingredient.
Whole-plant powder and concentrated extracts have different compositions.

3. Standardization.
For extracts, it is useful to know whether the amount of key active compounds, including withanolides, is specified.

4. Dosage.
The dose used in one clinical study does not necessarily apply to a different extract.

That is why, when evaluating scientific evidence, it is important to look not only at the name of the plant, but also at the specific extract, its composition, and dosage.

When do people typically consider ashwagandha?

Ashwagandha may be of interest to people who:

• are going through periods of increased psychological and emotional workload;
• want to support a healthy sleep routine;
• have demanding work or study schedules;
• regularly engage in physical activity;
• are interested in plant-based ingredients and adaptogens.

A food supplement does not replace adequate sleep, a balanced diet, physical activity, or medical advice when health problems are present.

How is ashwagandha usually taken?

Clinical studies have used different ashwagandha preparations and dosages. Therefore, there is no single universal dosage that can be recommended for every product.

When choosing a particular food supplement, follow the manufacturer's recommended daily intake and the instructions for that specific extract.

It is also not appropriate to judge the effect of ashwagandha after a single dose. In clinical studies, effects have generally been assessed after several weeks of regular use.

Is ashwagandha safe?

For most participants in clinical studies, ashwagandha was well tolerated over short periods of use — approximately up to three months. Possible adverse effects include digestive upset, nausea, loose stools, and drowsiness.

However, the long-term safety of ashwagandha has not been sufficiently studied. Rare cases of liver injury have also been reported, and ashwagandha may affect thyroid function and interact with certain medications.

Ashwagandha is not recommended during pregnancy or breastfeeding. People with thyroid disorders, autoimmune conditions, liver disease, or those regularly taking medication should discuss the use of such supplements with a healthcare professional.

Ashwagandha: what is worth remembering?

Ashwagandha is an interesting plant with a long history of traditional use that is now being actively studied by modern science.

The strongest clinical evidence currently relates to its potential effects on perceived stress and sleep quality. Some studies have also demonstrated changes in cortisol levels, although results depend on the specific extract, its composition, and dosage.

The key principle is simple: ashwagandha should not be viewed as a "magic pill". It is much more important to choose a quality product with a transparent composition and use it as part of a broader approach to a healthy lifestyle.

Ashwagandha is not about an instant effect. It is about making an informed choice of a plant-based ingredient that can become part of your daily routine.