Ashwagandha at a glance

Ashwagandha अश्वगंधा

Withania somnifera

Part used: Root (most studies use a standardised root extract)
Strength of evidence: Moderate
Traditional use: A Rasayana (a herb used to support strength and resilience), traditionally given for exhaustion, poor sleep and recovery after illness. Its name means “smell of a horse”, a nod to its earthy smell and the strength it was believed to give.
What the research shows: Several small, short randomised trials (mostly 6 to 12 weeks, often in India) found that root extract lowered stress scores and morning cortisol compared with placebo, and a 2022 meta-analysis pooled these as a moderate benefit. The trials were small, many were industry-funded, and long-term safety is not well studied. It is a promising support, not a replacement for care.
Who should avoid it: Anyone who is pregnant or breastfeeding
People with liver disease, or anyone who notices yellowing skin or dark urine while taking it
People with thyroid conditions, as it may raise thyroid hormone levels
People with autoimmune conditions, or taking sedatives, immunosuppressants, or diabetes or blood-pressure medicines, unless their doctor agrees
Anyone due for surgery in the next two weeks

Sources: Phytother Res 2022; NCCIH

Text version

Ashwagandha (Withania somnifera). Part used: root. Traditional use: a Rasayana for strength, sleep and recovery. Research: small trials show lower stress scores and morning cortisol over 6 to 12 weeks; long-term safety is not well studied. Avoid if pregnant or breastfeeding, with liver disease, thyroid or autoimmune conditions, or before surgery. Ask your doctor first.

From the topic: Stress

Sources

1.Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials — Phytotherapy Research, 2022Review
2.Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network — Liver International, 2020Review
3.Ashwagandha: usefulness and safety — National Center for Complementary and Integrative Health (NIH), 2023Fact sheet