Ashwagandha (Withania somnifera) is a root from Ayurvedic medicine, used for centuries as a "rasayana," or vitality tonic. Of the adaptogenic herbs in this catalog, it has the strongest clinical trial evidence: randomized trials and meta-analyses show it measurably lowers stress-scale scores, anxiety scores, and cortisol versus placebo. It is not risk-free, though â it is contraindicated in pregnancy and needs caution with thyroid conditions, so the safety notes below matter as much as the benefits.
Ingredient Data
| Catalog No. | 035 |
|---|---|
| Type | Root |
| Source | Root of Withania somnifera (L.) Dunal, a perennial shrub in the nightshade family, native to India, the Middle East, and parts of Africa |
| Common forms | Standardized root extract capsules, traditional root powder, tinctures |
| Key compounds | Withanolides (steroidal lactones) â the main bioactive class studied for its effects |
| Best for | Chronic stress, anxiety symptoms, sleep quality (secondary benefit) |
| Safety note | Contraindicated in pregnancy; use caution with thyroid conditions, liver conditions, or sedative/thyroid/blood-sugar medications |
Remedy Stats
Subjective ratings use a transparent rubric; Evidence is a hard, sourced fact. How we score â
Works For
| Use | Strength | What the evidence says |
|---|---|---|
| Chronic stress | âââââ | A 60-day RCT of 600 mg/day root extract found a 27.9% drop in serum cortisol vs. 7.9% for placebo (P=0.0006); a later meta-analysis of 15 RCTs confirmed the effect |
| Anxiety symptoms | âââââ | The same trial found 44-72% reductions across three validated stress/anxiety scales (PSS, GHQ-28, DASS) after 60 days, a larger response than placebo |
| Sleep quality | âââââ | Improved sleep is consistently reported as a secondary outcome in stress trials; it has not been studied as a standalone insomnia treatment |
| General relaxation / mental calmness | âââââ | Trial participants self-reported improved relaxation and productivity alongside the measured stress-scale reductions |
The Best-Studied Adaptogen, Not a Cure-All
"Adaptogen" is a marketing-friendly word for herbs believed to help the body handle stress, and most adaptogens have thin clinical support. Ashwagandha is the exception: a 2012 randomized, placebo-controlled trial of 64 adults with chronic stress found a 27.9% reduction in serum cortisol after 60 days of 600 mg/day root extract, versus a 7.9% reduction with placebo â a statistically strong difference. A later meta-analysis pooling 15 randomized trials and 873 adults confirmed significant effects on the Perceived Stress Scale, the Hamilton Anxiety Scale, and cortisol compared with placebo.
That's a genuinely strong evidence base for a botanical supplement. It is still not a treatment for diagnosed anxiety disorders, clinical depression, or thyroid disease, and it should not replace therapy, medication, or medical care for those conditions. Trials mostly used standardized branded root extracts (KSM-66, Sensoril) rather than raw powder or unregulated supplements, so results may not carry over to every product on a shelf.
Forms & Preparations
| Standardized root extract capsules | The most-studied form; clinical trials mostly used branded extracts (e.g. KSM-66, Sensoril) rather than raw powder, so results may not generalize to other products. |
|---|---|
| Root powder (churna) | The traditional Ayurvedic form, typically mixed into warm milk or water. Potency varies far more than standardized extracts. |
| Tincture | Liquid extract taken in small labeled amounts; less represented in clinical trials than capsule extracts. |
About Ashwagandha
Withania somnifera is a perennial shrub in the Solanaceae (nightshade) family â the same family as tomatoes and potatoes â native to India, the Middle East, and parts of Africa. It is also called "winter cherry" or "Indian ginseng," though it is botanically unrelated to true ginseng. In Ayurvedic medicine, the root has been used for over 3,000 years as a rasayana, a tonic intended to support vitality and resilience to stress.
The root's main studied compounds are withanolides, a class of steroidal lactones believed to underlie its effects on stress hormone regulation and inflammation. In the 2012 trial, adverse events were mild and similarly frequent in both the ashwagandha and placebo groups (congestion and appetite changes vs. headache and fatigue), with no serious adverse events reported.
The safety picture is more serious for specific groups. Traditional Ayurvedic texts list ashwagandha as an abortifacient, and modern sources including the NIH LiverTox database advise avoiding it entirely during pregnancy. It can raise thyroid hormone levels, which is a real concern for anyone with hyperthyroidism, Graves' disease, or thyroid medication like levothyroxine. Rare cases of liver injury have been reported, mostly at high doses or with unregulated products. Anyone with thyroid disease, liver or kidney conditions, or who is pregnant, breastfeeding, or on thyroid, blood-sugar, blood-pressure, or sedative medication should talk to a clinician before using it, not treat this page as a substitute for that conversation.
Sources
- NIH Office of Dietary Supplements. Ashwagandha: Health Professional Fact Sheet. Evidence summary for stress, anxiety, and sleep; safety and interaction notes.
- Chandrasekhar K, Kapoor J, Anishetty S. A 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 adults. Indian Journal of Psychological Medicine, 2012. (PubMed 23439798) â the 27.9% cortisol reduction trial.
- Systematic review and meta-analysis, Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis. Pooled results across 15 RCTs and 873 adults.
- NIH LiverTox Database. Ashwagandha entry â pregnancy contraindication and rare hepatotoxicity reports.
- Botanical background: Britannica, Withania somnifera; peer-reviewed reviews on withanolide chemistry (PMC).
This page is for informational purposes only and is not a substitute for professional medical advice. Do not use ashwagandha during pregnancy. Ask a qualified clinician before using it if you have thyroid disease, liver or kidney conditions, an autoimmune condition, or take thyroid, blood-sugar, blood-pressure, or sedative medication.