Herbs Hub
Ashwagandha, Withania somnifera. Botanical plate: Withania somnifera illustration
Plate: Withania somnifera illustration. J. Sibthrop, J.E. Smith. Public domain.

Ashwagandha

Withania somnifera · अश्वगन्धा

Herbs & Roots. Ayurveda.

Also called Indian ginseng, Winter cherry, Poison gooseberry

Spanish: Ginseng indio

Sanskrit: अश्वगन्धा (Ashwagandha)

Rare liver injury reported

Ashwagandha is an Indian root used as a calming, strength-building tonic, and it is studied mostly for stress and sleep.

Did you know? Its Sanskrit name is often translated as 'smell of a horse,' a reference to the root's strong smell and the old belief that it gives a horse's strength.

What it may help, and how strong the proof is

  • Stress & anxiety. Several small trials report lower stress and anxiety scores. The trials are short and small, so the results are not firm.
    Early proof
  • Sleep. Small trials report better sleep quality. Results are not consistent across studies.
    Early proof
  • Muscles & exercise. A few small trials in men doing strength training found bigger gains in strength. Larger trials are lacking.
    Early proof
  • Men's health. A few small trials in men report higher testosterone. Better trials are lacking, and fertility benefits are not proven.
    Early proof
  • Inflammation. Lab and animal studies show anti-inflammatory effects. Human research on this is thin.
    Traditional proof

Parts of the body

Brain & mind, Nerves & pain, Muscles, Hormones & reproduction, Immune system, Joints

Traditional use

In Ayurveda, ashwagandha is a rejuvenative (rasayana) used for strength, nerves and vitality, and for general weakness in older people.

How it is classified

Herbal actions
Adaptogen, Nervine, Tonic, Anti-inflammatory. Energy: warming.
Ayurveda
Calms Vata and Kapha. Taste (rasa): bitter, astringent. Energy (virya): heating. After digestion (vipaka): sweet. Rasayana (rejuvenative), Balya (strength), Vrishya (aphrodisiac).

How people take it

Most trials used 300 to 600 mg a day of root extract for 8 to 12 weeks. Traditional use mixes the root powder into warm milk or water.

Powder, capsule and tablet.

Where to get it

Grows in dry parts of India, the Middle East and Africa. Sold as root powder, capsules and standardized extracts, and labels often list withanolide content.

Be careful

Common effects are stomach upset and diarrhea. Rare but real liver injury has been reported, usually within 2 to 12 weeks, so stop and seek care if you notice yellow skin, dark urine or itching. Avoid in pregnancy and breastfeeding, and talk with a doctor first if you have thyroid or autoimmune disease or take sedatives.

Avoid if: pregnancy; breastfeeding; liver disease; autoimmune disease; thyroid disease; before surgery.

Mixing with other things

  • Works well together

    Both are classic Ayurvedic rejuvenatives and often appear together in women's and vitality blends.

  • Works well together

    Often combined in Ayurvedic blends for stress and calm focus.

  • Works well together

    Both are used in Ayurvedic men's vitality blends.

  • Works well together

    Both are used in Ayurvedic strength and men's vitality blends.

  • Works well together

    Often combined in Ayurvedic rejuvenative blends.

  • Works well together

    Both are used in Ayurvedic strength and vitality blends.

  • Works well together

    Both are classic Ayurvedic rejuvenatives for strength and stamina.

  • Works well together

    Both are called adaptogens and are sold together for stress and energy. Neither combination has strong proof.

  • Works well together

    Both are sold for male energy and sex drive. Neither has strong proof.

  • Use caution
    Sleep or anxiety medicine (Ambien, Xanax, Ativan)

    May add to sleep medicines and sedatives, causing too much drowsiness.

  • Use caution
    Thyroid medicine (levothyroxine (Synthroid))

    May raise thyroid hormone levels, which can change how much thyroid medicine you need.

  • Use caution
    Immune-suppressing medicine (transplant drugs, some arthritis drugs)

    May stimulate the immune system, which can work against immune-suppressing drugs.

  • Use caution
    Diabetes medicine (metformin, insulin, glipizide, Ozempic)

    May lower blood sugar, adding to the effect of diabetes medicines.

  • Use caution
    Alcohol (beer, wine, spirits)

    Alcohol adds to the drowsiness.

Adds up with others that may lower blood sugar: , , , , , , , , , , , , , and 39 more.

Adds up with others that can make you drowsy: , , , , , , , , , , , , , and 14 more.

Found in these formulas

Adaptogen stack (Modern)

The honest take

The human trials are small and mostly last 8 to 12 weeks, so the benefits for stress and sleep look promising but are not proven. Liver injury is rare but real, and some products are mislabeled or contaminated. Pregnant women and people with liver disease should avoid it.