Ashwagandha
Adaptogen ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Ayurvedic adaptogenic herb studied for stress, cortisol-related wellness markers, sleep quality, strength/recovery, and thyroid-related markers in selected populations.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Ashwagandha is an adaptogen most often used for stress support, cortisol-related wellness markers, sleep quality support. NutriStack rates the overall evidence as moderate. A typical adult dose is 300–600 mg daily (standardized extract), commonly taken as ksm-66 (root extract) or sensoril (root + leaf). This profile indexes 19 sources.
The bottom line
Evidence rating moderate. Most-documented uses: stress support, cortisol-related wellness markers, sleep quality support. 19 sources indexed (2012–2025), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Withanolides may influence HPA-axis signaling and GABAergic pathways. Effects on DHEA-S, testosterone, cognition, and thyroid markers are population- and study-specific and should not be treated as established outcomes for every user.
Dosing & protocol.
Can take morning or evening; evening for sleep, morning for energy. Effects build over 4-8 weeks.3,5
What it actually costs.
Real-world pricing across three quality tiers. Assumes KSM-66.
Assumes 300-600 mg/day of a standardized extract. Premium pricing mostly reflects branded extracts like KSM-66 or Sensoril. Updated 2026-04-02.
The same dose, as food.
How much you'd eat to match a supplemental dose.
Ashwagandha is a medicinal root extract rather than a culinary food, and standardized withanolide dosing cannot be reproduced with common foods.
Full safety detail.
Side effects
- Drowsiness
- GI upset
- Thyroid elevation (monitor if thyroid condition)
- Hepatotoxicity (rare but potentially severe; cases of liver failure reported, monitor liver function)
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Meta-analyses & systematic reviews
9- 1Biopsychological Effects of Ashwagandha (Withania somnifera) in Athletes and Healthy Individuals: A Systematic ReviewPMIDFerreira JF, Ferreira RM, Maia F et al. · Muscles (Basel, Switzerland) · 2025
Ferreira JF, Ferreira RM, Maia F et al.. Biopsychological Effects of Ashwagandha (Withania somnifera) in Athletes and Healthy Individuals: A Systematic Review. Muscles (Basel, Switzerland). 2025
- 2Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic ReviewPMIDDella Porta M, Maier JA, Cazzola R · Nutrients · 2023
Della Porta M, Maier JA, Cazzola R. Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review. Nutrients. 2023
- 3Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trialsPMIDAkhgarjand C et al. · Phytother Res · 2022
12 RCTs with 1,002 participants showed ashwagandha significantly reduced anxiety and stress at 300-600 mg/day
- 4Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysisPMIDCheah KL et al. · PLoS One · 2021
Small but significant effect on overall sleep (SMD -0.59) across 5 RCTs; more prominent benefit in adults with diagnosed insomnia
- 5Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisPMIDBonilla DA et al. · J Funct Morphol Kinesiol · 2021
Ashwagandha supplementation more efficacious than placebo for improving variables related to physical performance in healthy men and women
- 6Efficacy of ashwagandha in improving sleep quality: a systematic review and meta-analysisSource linkedPMIDCheah KL, Norhayati MN, Husniati Yaacob L et al. · PLoS One · 2021
- 7A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunctionPMIDNg QX, Loke W, Foo NX et al. · Phytotherapy research : PTR · 2020
Ng QX, Loke W, Foo NX et al.. A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytotherapy research : PTR. 2020
- 8Effects of Ashwagandha (Withania somnifera) on VO(2max): A Systematic Review and Meta-AnalysisPMIDPérez-Gómez J, Villafaina S, Adsuar JC et al. · Nutrients · 2020
Pérez-Gómez J, Villafaina S, Adsuar JC et al.. Effects of Ashwagandha (Withania somnifera) on VO(2max): A Systematic Review and Meta-Analysis. Nutrients. 2020
- 9Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available EvidencePMIDNasimi Doost Azgomi R, Zomorrodi A, Nazemyieh H et al. · BioMed research international · 2018
Nasimi Doost Azgomi R, Zomorrodi A, Nazemyieh H et al.. Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence. BioMed research international. 2018
Randomized controlled trials
7- 10A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study.PMIDMajeed M, Nagabhushanam K, Mundkur L · Medicine · 2023
Standardized ashwagandha root extract significantly reduced cortisol levels and perceived stress while improving quality of life scores in healthy adults.
- 11Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trialPMIDSmith SJ, Lopresti AL, Fairchild TJ · Journal of psychopharmacology (Oxford, England) · 2023
Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. Journal of psychopharmacology (Oxford, England). 2023
- 12An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract: a randomized, double-blind, placebo-controlled studySalve J, Pate S, Debnath K et al. · Medicine · 2019
- 13Withania somnifera root extract enhances thyroid function in subclinical hypothyroidismSource linkedPMIDSharma AK, Basu I, Singh S · J Altern Complement Med · 2018
- 14Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: a randomized, double-blind studySource linkedPMIDChoudhary D, Bhatt S, Banerjee S · J Diet Suppl · 2017
- 15Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialPMIDWankhede S et al. · J Int Soc Sports Nutr · 2015
Ashwagandha group had significantly greater increases in bench-press and leg-extension strength, muscle size, and testosterone levels vs placebo
- 16A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adultsPMIDChandrasekhar K et al. · Indian J Psychol Med · 2012
300 mg twice daily for 60 days significantly reduced serum cortisol levels compared to placebo
Reviews & position papers
1- 17Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury NetworkPMIDBjörnsson HK et al. · J Hepatol · 2020
Liver injury (cholestatic/mixed) with 2-12 week latency; 3 patients with pre-existing liver disease developed fatal acute-on-chronic liver failure
Reference material
2- 18Arumugam V, Vijayakumar V, Balakrishnan A et al.. Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis. Explore (New York, N.Y.). 2024Source linkedPMID
- 19Verma N, Gupta SK, Tiwari S et al.. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complementary therapies in medicine. 2021Source linkedPMID
Common questions.
Quick answers about Ashwagandha, drawn from the data on this page.
What is Ashwagandha?
Ayurvedic adaptogenic herb studied for stress, cortisol-related wellness markers, sleep quality, strength/recovery, and thyroid-related markers in selected populations.
What is Ashwagandha used for?
Commonly cited benefits of Ashwagandha include: Stress support; Cortisol-related wellness markers; Sleep quality support; Strength and recovery support; Thyroid marker support (limited). NutriStack rates the overall evidence as moderate.
What is a typical dose of Ashwagandha?
A typical adult dose of Ashwagandha is 300–600 mg daily (standardized extract). The commonly recommended form is KSM-66 (root extract) or Sensoril (root + leaf). These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Ashwagandha?
Reported side effects include drowsiness, gi upset, thyroid elevation (monitor if thyroid condition), hepatotoxicity (rare but potentially severe; cases of liver failure reported, monitor liver function). This is educational information; check with a healthcare professional before use.
How strong is the evidence for Ashwagandha?
NutriStack rates this as Moderate, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Deep dives & adjacent profiles.
This page is educational. Do not start, stop, or change a supplement or medication based on it without checking with a qualified healthcare professional.
Use this with your stack
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