About Ashwagandha

Adaptogenic herb used to reduce stress and improve sleep. With emerging support for athletic performance and cognitive enhancement.

Our Take

We like to test supplements here (it's kind of our thing). And with ashwagandha being as popular as it is, I thought I would give it a shot.

I'll admit, I didn't make it long before discontinuing. After just two weeks of continued use, I, like a small number of other users, experienced increased anxiety and even nightmares. These are not common occurrences in my life, and I decided to end my test shortly after. Adverse effects ended after discontinuation.

Like I mentioned in user experience, most users report positive benefits, but the potential for negative effects is not to be overlooked.

Effectiveness Scores

Stress Management: 8.0/10 (moderate evidence).
Ashwagandha helps the body handle stress by calming the system that controls your stress hormones. It can lower cortisol (the body’s primary stress hormone) and support a more balanced stress response. Its active compounds also have a calming effect on the brain and may ease tension and restlessness.
Why this rating: There’s strong, consistent evidence that ashwagandha reduces stress and anxiety in adults. The mechanisms are well-supported, and results show meaningful benefits. The only limitations are that some studies are small or use different doses and extract types, which adds variation to the results.
Sleep Quality: 7.0/10 (moderate evidence).
Ashwagandha helps the body relax by boosting calming brain signals (like GABA) and lowering stress hormones that interfere with sleep. This can help you fall asleep faster, stay asleep longer, and improve overall sleep quality.
Why this rating: The evidence is solid but still limited. The clinical trials are mostly short-term and involve small groups, though they consistently show benefits. Larger and longer studies would strengthen the rating further.
Increase Testosterone: 6.0/10 (moderate evidence).
Ashwagandha may help boost testosterone and improve sperm quality by reducing stress and directly supporting the hormonal signals that regulate testosterone production.
Why this rating: There’s solid evidence that ashwagandha can help men with low testosterone or fertility issues, but effects are less clear in healthy men. Benefits seem to mainly benefit aging or highly stressed men, with broader applicability being limited.
Enhance Physical Performance: 6.0/10 (moderate evidence).
Ashwagandha may improve strength, endurance, and recovery. It’s been shown to increase muscle power, boost VO₂max (a measure of cardio fitness), and reduce muscle damage and soreness after hard workouts. Its anti-inflammatory and stress-reducing effects likely contribute to faster recovery.
Why this rating: There’s a decent amount of research showing real performance benefits, but results vary depending on the dose, training program, and fitness level of participants. Not all studies find the same level of improvement, so while the evidence is promising, it isn’t fully consistent across all athlete groups.
Cognitive Performance: 5.0/10 (moderate evidence).
Ashwagandha may support mental clarity and focus by lowering oxidative stress in the brain, boosting BDNF (a protein that supports learning and memory), and balancing brain chemicals involved in calmness and alertness. These effects may help with attention, working memory, and mental processing, especially when stress is high.
Why this rating: Ashwagandha shows potential for enhancing cognitive function, but mainly when stress is the underlying issue. The research is still small and inconsistent, and we don’t yet have strong evidence showing broad cognitive benefits in the general population. More high-quality trials in diverse groups are needed.

Dosage & Timeline

Standard Dosages

600 mg daily is the standard dosage for most benefits to take effect
500-1,000 mg per day, divided into two doses, is recommended for athletic performance. However, this is not as well-tested. More research is needed to confirm whether dosages above 600 mg provide greater benefits.

Important note: Withanolide percentage is an important metric when evaluating ashwagandha supplements. This should range from 1% to 10%, with some believing products containing at least 2.5% withanolides are most effective.

Timeline to See Results

Stress/anxiety benefits can be noticed within 2-4 weeks, though effects may be minimal initially
Sleep benefits can occur within one week when taken consistently in the evening
Full stress benefits can take 6-10 weeks to show meaningful effects
Cognitive function improvements are often noticed within 4-8 weeks of consistent use
Athletic performance benefits can be seen within 4-12 weeks
Hormonal balance benefits occur in men after 12 weeks
Fertility improvements in men occur after 90 days

Safety Information

Ashwagandha is generally considered safe for most people when taken in appropriate doses. (300-600mg)

However, there are major concerns for people with pre-existing liver or thyroid conditions. Liver toxicity represents the most serious documented concern. Some studies report liver injury developing 2-12 weeks after supplementation.

Because of these concerns, Denmark banned ashwagandha supplements in 2023. Additionally, the UK has classified it as an "unauthorized novel food."

Side Effects

Common side effects:

Mild digestive discomfort (nausea, diarrhea, stomach upset)
Drowsiness or sedation, especially when combined with other sedative medications

Rare side effects:

Hormonal effects due to its potential influence on thyroid and reproductive hormones
Potential allergic reactions. This is most common with people with known allergies or sensitivities to plants in the Solanaceae family (like tomatoes, peppers, or eggplant).
Thyrotoxicosis has been reported with higher doses, causing anxiety, rapid heart rate, and weight loss.

Usage Information

Ashwagandha is expected to reduce stress, boost energy, improve mood, and support various aspects of health, including immune and cognitive function.

User Experience

60-70% of users report having a positive experience with ashwagandha. Many report having improved sleep quality, reduced stress, better mood stability, and increased energy. Athletic performance benefits are reported to emerge after 8-12 weeks of consistent use. However, individual results vary considerably.

A minority of users experience adverse, even conflicting reactions. These include increased anxiety, digestive issues, poor sleep quality, or excessive sedation.

Alternative Names

Withania somnifera

Ashwagandha