Evidence grade: C
Several small randomized trials report lower stress scores and modest strength gains. They are short, often industry-funded, and safety data beyond about 3 months is limited.
What it is
The root of Withania somnifera, an evergreen shrub from India, the Middle East and Africa.
What people claim
- Lower stress and better sleep
- More strength and muscle with training
- Better recovery
Doses used in studies
Trials commonly use 240–600 mg a day of standardized root extract for 8–12 weeks.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- Pregnant people should avoid it
- People with thyroid conditions, as it may affect thyroid hormones
- People with autoimmune disease, or anyone on sedatives, thyroid, diabetes or blood-pressure medicine
- Rare cases of liver injury have been reported
- Under 18: talk to a doctor or parent before using any supplement
Holistic and Eastern context
In Ayurveda, India's traditional system of medicine, ashwagandha is a rasayana: an herb used for vitality and resilience for over 3,000 years. Modern trials are testing parts of that tradition, not proving all of it.
Sources
- Withania somnifera supplementation, muscle strength and recovery: a randomized trial Wankhede et al., J Int Soc Sports Nutr, 2015
- Stress-relieving actions of an ashwagandha extract: a randomized trial Lopresti et al., Medicine (Baltimore), 2019
- Ashwagandha: usefulness and safety NIH National Center for Complementary and Integrative Health
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Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.