Ashwagandha
Withania somnifera · Brain
Adaptogenic herb studied for perceived stress and cortisol.
What the evidence says
Multiple human RCTs show reduced perceived-stress scores. Trials are mostly small, short, and often manufacturer-funded.
What studies used
300–600 mg of a standardised extract daily. Daily, often evening.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Rare but real reports of liver injury
- Can blunt emotional range at higher doses
- Not for thyroid conditions without medical input
Evidence base
established literature
Strong human evidence: either a phase 3 or 4 trial report alongside review-level evidence, or ten or more randomised controlled trial reports.
This letter measures how much human research exists, not whether it works for you — the tier above (Moderate) is the read on quality.
Research (12)
- Can Ashwagandha Benefit the Endocrine System?-A ReviewInt J Mol Sci · 2023
- Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trialsPhytother Res · 2022
- Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspectsJ Diet Suppl · 2021
- Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysisExplore (NY) · 2024
- The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performanceFront Nutr · 2024
- Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysisPLoS One · 2021
- Ashwagandha2012
- Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and InsomniaCurr Neuropharmacol · 2021
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled studyMedicine (Baltimore) · 2019
- Ashwagandha-induced liver injury-A case series from India and literature reviewHepatol Commun · 2023
- Ashwagandha (Withania somnifera) and Its Effects on Well-Being-A ReviewNutrients · 2025
- Ashwagandha supplementsMed Lett Drugs Ther · 2021
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