Ashwagandha
Adaptogenic herb researched for stress support.
3.8 Moderate evidence
Last updated: 2025-12-10Ashwagandha is a traditional herb with research focused on stress, sleep, and resilience.
Evidence snapshot
- - Several trials show stress and sleep improvements.
- - Outcomes vary by extract type and dose.
- - Quality and standardization matter.
Common uses
- - Stress support
- - Sleep quality
- - Daily resilience
Typical dose
300-600 mg daily of a standardized extract
Common forms
- - Capsule
- - Powder
- - Gummy
Safety notes
- - Avoid during pregnancy unless cleared by a professional.
- - Monitor for drowsiness if combined with sleep aids.
- - Discontinue if you experience unusual symptoms.
Interactions
- - Use caution with thyroid medications.
- - Potential additive effects with sedatives.
Pros
- - Evidence for stress and sleep support
- - Commonly well tolerated
Cons
- - Effects vary by extract type
- - Potential interactions with thyroid or sedative medications
FAQ
Which extract is best?
Look for standardized extracts and transparent labeling.
When should it be taken?
Often taken in the evening if used for sleep, otherwise with meals.