Ashwagandha, scientifically known as Withania somnifera, is an Ayurvedic herb widely used for stress relief, energy balance, and overall wellness. As one of the most popular adaptogen supplements today, it is valued for helping the body cope with physical and emotional stress by supporting cortisol levels and nervous system regulation. The herb's active compounds, called withanolides, influence how the body responds to ongoing pressure without acting as a stimulant or sedative.
Chronic stress disrupts sleep, immunity, muscle maintenance, and hormone balance over time. Interest in ashwagandha benefits has grown as modern research explores its effects on cortisol regulation, anxiety symptoms, and physical performance. Still, benefits depend on dose, duration, extract quality, and individual health status. Understanding how it works, along with potential risks, helps determine whether ashwagandha fits safely into a personal wellness routine.
Ashwagandha Benefits: Stress and Cortisol Reduction
One of the most researched ashwagandha benefits is its role in stress reduction through cortisol modulation. Cortisol is released during stress to mobilize energy, but chronically elevated levels can contribute to anxiety, sleep disruption, and fatigue. Ashwagandha acts on the hypothalamic-pituitary-adrenal (HPA) axis, helping regulate the stress response rather than suppressing it completely.
According to a randomized, double-blind, placebo-controlled clinical trial published in the Indian Journal of Psychological Medicine, adults taking standardized ashwagandha root extract experienced significant reductions in serum cortisol after 60 days compared to placebo. The same study reported meaningful improvements in perceived stress scale (PSS) and anxiety scores, indicating both biochemical and psychological benefits.
Balanced cortisol levels may also support better sleep onset, improved emotional regulation, and reduced burnout symptoms. These effects explain why ashwagandha is often chosen by people managing chronic work stress or recovery fatigue.
Adaptogen Supplements: Physical and Cognitive Gains
Beyond stress relief, adaptogen supplements like ashwagandha are associated with physical performance and cognitive support. Adaptogens help the body adapt to physical exertion by stabilizing stress hormones and supporting metabolic efficiency. Ashwagandha's influence on testosterone, muscle recovery, and endurance has made it popular among active individuals.
According to the National Center for Complementary and Integrative Health (NCCIH), several small human studies suggest ashwagandha supplementation may improve strength, VO₂ max, and reproductive hormone markers in men. The NCCIH also notes improvements in sleep quality and reduced fatigue in certain populations, although outcomes vary by exact type and dose.
Cognitively, improved reaction time and attention have been observed in short-term trials, likely due to reduced stress interference rather than direct stimulation. These combined effects highlight why adaptogen supplements are often used for both mental clarity and physical resilience.
Ashwagandha Risks and Side Effects Overview
While ashwagandha benefits are appealing, ashwagandha risks deserve equal attention. Most reported side effects are mild but become more common with high doses or prolonged use. Gastrointestinal discomfort, nausea, diarrhea, and drowsiness occur in a small percentage of users, especially above 1,000 mg daily.
According to the National Institutes of Health Office of Dietary Supplements, ashwagandha may interact with thyroid medications, sedatives, immunosuppressants, and blood sugar–lowering drugs. The NIH also reports rare cases of liver injury associated with ashwagandha-containing supplements, with symptoms appearing within weeks of use and resolving after discontinuation.
Because supplement formulations vary widely, contamination or excessive withanolide concentration may increase risk. Long-term safety beyond three months remains poorly studied, making periodic breaks and medical supervision advisable.
Who Should Avoid Ashwagandha: Contraindications
Certain populations should be especially cautious or avoid ashwagandha supplements altogether due to safety concerns or possible interactions with health conditions and medications. People with autoimmune diseases such as multiple sclerosis or rheumatoid arthritis may experience immune stimulation that could exacerbate symptoms. Similarly, those with thyroid disorders should avoid ashwagandha without medical supervision because it can influence thyroid hormone activity.
Pregnant and breastfeeding individuals are generally advised against ashwagandha use because of potential uterine activity and a lack of reliable safety data during pregnancy. People with hormone-sensitive conditions, such as prostate cancer, may also need to avoid ashwagandha due to its influence on testosterone levels. Additionally, anyone scheduled for surgery should discontinue ashwagandha at least two weeks prior to avoid interactions that could affect anesthesia or blood pressure. Always consult a qualified healthcare provider before beginning any new supplement, especially if you have a chronic condition or take regular medications.
Choosing and Using Ashwagandha Safely
If you decide ashwagandha might be beneficial for you, consider the following guidance for safe use:
- Standardized Extracts: Look for products with standardized withanolide content (often 5–10%) and third-party testing to ensure quality and purity.
- Dosing Choices: Typical research doses range from 300–600 mg daily of standardized extract, often taken for 8–12 weeks. Start with lower doses and monitor how your body responds.
- Medical Supervision: Talk with a healthcare provider before starting, especially if you have health conditions, are pregnant, or are taking other medications.
- Lifestyle Integration: Use ashwagandha as part of a broader stress management strategy that includes balanced nutrition, regular physical activity, and adequate sleep.
Safety, quality, and appropriate dosing are key to getting the most from ashwagandha while minimizing potential downsides.
Balancing Benefits and Precautions for Everyday Use
Understanding the full picture of ashwagandha benefits alongside its known risks helps you make informed decisions about whether this adaptogen fits your health goals. While research points to promising effects on stress, cortisol levels, and some aspects of physical or mental well-being, it's not a one-size-fits-all solution. Prioritize reputable products, follow recommended doses, and seek personalized medical guidance to ensure safe, effective use tailored to your individual health profile.
Frequently Asked Questions
1. How long does it take for ashwagandha benefits to appear?
Most studies show noticeable effects after six to eight weeks of consistent use. Stress and cortisol changes occur gradually rather than immediately. Some people notice sleep improvements earlier than mood changes. Results depend on dose, extract quality, and baseline stress levels.
2. Can ashwagandha be taken daily?
Ashwagandha is commonly taken daily for short-term periods in research settings. Long-term daily use has limited safety data. Cycling use with breaks may reduce risk. Medical guidance is recommended for extended supplementation.
3. Does ashwagandha lower cortisol too much?
Ashwagandha does not typically suppress cortisol below normal levels. It helps regulate excessive cortisol rather than eliminate it. Healthy cortisol is necessary for metabolism and immune response. Issues are more likely with excessive dosing.
4. Is ashwagandha safe for older adults?
Older adults may use ashwagandha cautiously under medical supervision. Drug interactions are more common in this group. Lower starting doses are recommended. Monitoring thyroid and liver markers may be appropriate.
Originally published on Medical Daily
