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Ashwagandha Root
Extract

Moderate study situation·7/10
A higher score indicates better study conditions, but not necessarily effectiveness.

Ashwagandha root extract is an adaptogenic herbal supplement shown to reduce stress, improve sleep, and support physical performance.

Sleep ImprovementTestosterone BoosterStress ReliefExercise PerformanceMuscle GainAnxiety Relief
dose range
300–600 mg
Divided into 1–2 daily doses, often morning and/or pre-sleep.
Consumption
Take with food or milk to minimize potential gastrointestinal discomfort. Most clinical trials use standardized extracts (5% withanolides).
Not fat-soluble.
Best time
Morning or pre-sleep dosing is common; take consistently for several weeks to assess benefit.

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Description

Ashwagandha (Withania somnifera) is a traditional Ayurvedic root extract used for its stress-relieving, adaptogenic, and restorative effects. Modern clinical studies support its benefits for stress reduction, sleep quality, and some aspects of athletic performance.

benefits
Main effects with level of evidence
Moderate
Note on evidence

There are several well-conducted randomized, placebo-controlled trials for stress, anxiety, sleep, and physical performance, but evidence in other areas is less robust.

Stress and Anxiety Reduction

Strong

Ashwagandha supplementation reliably lowers perceived stress and cortisol levels, and can reduce symptoms of anxiety.

Particularly relevant for: Individuals experiencing chronic stress · Adults with mild to moderate anxiety
S1 · PubMed (Cortisol and stress reduction RCT)S5 · Examine.com Ashwagandha SummaryS8 · Frontiers in Nutrition review 2021

Improved Sleep Quality

Moderate

Ashwagandha helps improve sleep onset, duration, and self-reported sleep quality, especially in people experiencing insomnia or stress.

Particularly relevant for: Individuals with difficulty sleeping · People under stress
S2 · PubMed (Sleep quality clinical study)S5 · Examine.com Ashwagandha SummaryS8 · Frontiers in Nutrition review 2021

Enhanced Physical Performance and Testosterone

Moderate

Supplementation may increase muscle strength, size, and circulating testosterone, especially in resistance-trained males.

Particularly relevant for: Men undergoing strength training · Active adults
S3 · PubMed (Physical performance and testosterone study)S8 · Frontiers in Nutrition review 2021

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This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.