TL;DR: Ashwagandha (Withania somnifera) is an adaptogenic herb with over 3,000 years of traditional use and significant modern clinical research. Studies show it can support healthy cortisol levels, promote calm, enhance physical performance, and improve sleep quality. The standard clinical dose is 300-600mg of root extract daily, standardized for withanolides. Our Anxiety Assassin includes 600mg of ashwagandha root extract alongside eight other calming ingredients.
What Is Ashwagandha, Exactly?
Ashwagandha (Withania somnifera) is one of the most studied adaptogenic herbs in modern science. Used for over 3,000 years in Ayurvedic medicine, this small shrub native to India and Southeast Asia has earned its reputation as one of nature's most versatile botanicals.
The term adaptogen refers to natural substances that help the body adapt to stress and maintain homeostasis. The name "ashwagandha" translates roughly to "smell of the horse" in Sanskrit, referring both to its distinctive aroma and the traditional belief that it imparts the strength and vitality of a stallion.
The plant's active compounds are called withanolides — a group of steroidal lactones concentrated primarily in the root. These withanolides are responsible for most of ashwagandha's therapeutic effects, and the percentage of withanolides in a supplement determines its potency.
Clinically Studied Benefits of Ashwagandha
1. Stress and Cortisol Reduction
Ashwagandha's most well-documented benefit is its ability to help manage stress. A landmark 2012 study published in the Indian Journal of Psychological Medicine found that 300mg of ashwagandha root extract taken twice daily for 60 days resulted in a 27.9% reduction in serum cortisol levels compared to placebo (p=0.0006). Participants also reported a 44% improvement in perceived stress scores.
A 2023 randomized, double-blind study published in Medicine confirmed these findings, showing that ashwagandha root extract (500mg standardized to 2.5% withanolides) effectively improved stress and anxiety by reducing cortisol and increasing serotonin in healthy individuals.
2. Anxiety Support
Multiple clinical trials have examined ashwagandha's effects on anxious feelings. A 2012 randomized controlled trial found that ashwagandha root extract (300mg twice daily) supported emotional well-being significantly more than placebo over 60 days. If you're specifically interested in ashwagandha for anxiety, we've written a dedicated deep-dive on that topic.
Our Anxiety Assassin includes a clinical 600mg dose of ashwagandha root extract alongside eight other complementary ingredients like L-theanine, lion's mane, and L-Tryptophan for comprehensive stress and mood support.
3. Physical Performance and Strength
A 2015 study in the Journal of the International Society of Sports Nutrition found that healthy men who supplemented with 300mg of ashwagandha root extract (standardized to 5% withanolides) twice daily for 8 weeks showed significantly greater improvements in muscle strength on bench press (46kg vs 26.4kg) and leg extension, along with significantly greater muscle size increases at the arms and chest compared to placebo.
A 2021 systematic review of 12 studies confirmed that ashwagandha supplementation supports physical performance, including improvements in VO2 max, strength, and recovery in both trained and untrained individuals.
4. Cognitive Function and Memory
Ashwagandha has demonstrated neuroprotective properties in both animal and human studies. A 2017 study in the Journal of Dietary Supplements found that 300mg of ashwagandha root extract taken twice daily for 8 weeks helped support attention, information processing speed, and overall cognitive function compared to placebo.
Researchers believe these cognitive effects stem from ashwagandha's antioxidant activity in the brain, its support of acetylcholine signaling, and its ability to help maintain healthy neural pathways.
5. Testosterone and Male Reproductive Health
Several clinical trials suggest ashwagandha may support healthy testosterone levels in men. A 2019 randomized controlled trial in the American Journal of Men's Health found that overweight men (ages 40-70) who took ashwagandha extract daily for 8 weeks experienced a 14.7% increase in salivary testosterone levels compared to placebo, along with improvements in vitality and fatigue.
6. Thyroid Function Support
Emerging research suggests ashwagandha may help support healthy thyroid function, particularly in individuals with subclinical hypothyroidism. A 2018 study in the Journal of Alternative and Complementary Medicine found that 600mg of ashwagandha root extract daily for 8 weeks significantly improved serum TSH, T3, and T4 levels compared to placebo (all p<0.01). However, this is an area where medical supervision is strongly recommended, especially for anyone on thyroid medication.
7. Sleep Quality
A 2021 meta-analysis of five randomized controlled trials published in PLOS ONE concluded that ashwagandha supplementation had a meaningful positive effect on overall sleep quality (SMD -0.59, 95% CI -0.75 to -0.42). The effect was more pronounced in individuals who took doses of 600mg or more and supplemented for 8 weeks or longer.
Understanding Ashwagandha Extract Forms
Not all ashwagandha supplements are created equal. When shopping, you'll encounter different extract types:
Standardized Root Extract
High-quality ashwagandha supplements use root extract standardized to a specific percentage of withanolides (typically 2.5-5%). This ensures consistent potency between batches. According to traditional Ayurvedic practice, the root is the part used therapeutically for internal consumption, and this is what's referenced in the United States Pharmacopoeia, British Pharmacopoeia, and WHO monograph.
Full-Spectrum vs. Isolated Compounds
Full-spectrum root extracts preserve the natural balance of compounds found in the ashwagandha root, including multiple types of withanolides and other beneficial constituents. This is generally preferred over isolated single compounds.
Generic Root Powder
Many budget supplements simply grind the raw ashwagandha root into powder without standardization. These products vary widely in withanolide content (typically 1-2%) and lack consistency. While cheaper, you may need significantly more to get equivalent withanolide exposure.
Optimal Dosage: How Much Ashwagandha Should You Take?
Clinical studies have used a range of dosages depending on the extract standardization and the intended benefit:
- Standardized root extract (2.5-5% withanolides): 300-600mg daily (most studies use 600mg total, often split into two 300mg doses)
- Generic root powder: 1,000-6,000mg daily (less reliable due to variable potency)
For most people seeking general stress support, cognitive benefits, and overall well-being, 600mg of standardized ashwagandha root extract daily is the best-supported dose. This is the exact dose we include in each serving of Anxiety Assassin — no proprietary blends, no underdosing.
Most clinical benefits emerge after 2-8 weeks of consistent daily use, though some individuals notice changes within the first 2 weeks. Ashwagandha is generally taken with food to improve absorption and reduce any potential stomach discomfort.
Side Effects and Safety Considerations
Ashwagandha has a strong safety profile in clinical trials, with most studies reporting adverse effects at rates similar to placebo. Research shows that daily use for up to 90 days is well tolerated in healthy adults. However, some individuals may experience:
- Gastrointestinal discomfort: Mild stomach upset, nausea, or diarrhea, especially on an empty stomach or at high doses
- Drowsiness: Particularly at higher doses or in sensitive individuals, given its calming properties
- Thyroid interaction: May affect thyroid hormone levels — those with thyroid conditions or on thyroid medication should consult a healthcare provider
- Pregnancy and breastfeeding: Not recommended during pregnancy or lactation due to insufficient safety data
- Autoimmune conditions: Because ashwagandha may modulate immune function, those with autoimmune diseases (lupus, rheumatoid arthritis, Hashimoto's) should consult a doctor before use
- Drug interactions: May interact with sedatives, thyroid medications, immunosuppressants, and blood sugar-lowering medications
As with any supplement, consulting a healthcare provider before starting is always recommended.
How to Choose an Ashwagandha Supplement
When shopping for ashwagandha, look for these quality indicators:
- Root extract: Standardized to a specific withanolide percentage (2.5-5%)
- Clinical dosing: At least 300-600mg of standardized extract per serving
- Third-party testing: Verification by independent labs for purity, potency, and contaminants
- Transparent labeling: Full ingredient list with exact amounts — avoid proprietary blends
- Manufacturing standards: cGMP-certified, FDA-registered facility
At Mortals, every product is triple third-party tested, manufactured in FDA-registered cGMP facilities in the USA, and uses fully transparent labels with clinical doses — no proprietary blends, ever.
Frequently Asked Questions
How long does it take for ashwagandha to work?
Most clinical studies show measurable benefits after 2-8 weeks of consistent daily use. Some individuals report noticing changes in stress levels and sleep quality within 1-2 weeks, but the full spectrum of benefits typically requires at least a month of regular supplementation.
Can you take ashwagandha every day?
Yes. Clinical trials have safely used daily ashwagandha supplementation for 8-12 weeks continuously. Some practitioners recommend cycling (8 weeks on, 2 weeks off), though this isn't strictly evidence-based. Consult your healthcare provider for personalized guidance.
What time of day should you take ashwagandha?
Ashwagandha can be taken morning or evening. If you're using it primarily for stress support during the day, morning dosing makes sense. If sleep quality is your primary goal, evening dosing may be preferable. Split dosing (300mg morning, 300mg evening) mirrors most clinical trial protocols.
Is ashwagandha safe with other supplements?
Ashwagandha pairs well with most other supplements and adaptogens. In Anxiety Assassin, we combine it with L-theanine, lion's mane, L-Tryptophan, passionflower, chamomile, valerian root, lemon balm, and magnesium — all ingredients with complementary mechanisms that work together synergistically.
Who should NOT take ashwagandha?
Pregnant or breastfeeding women, individuals with autoimmune conditions, those on thyroid medication, and anyone taking sedatives or immunosuppressants should consult a healthcare provider before using ashwagandha. If you have surgery scheduled, discontinue use at least 2 weeks prior.
The Bottom Line
Ashwagandha is one of the most well-researched adaptogenic herbs available today, with clinical evidence supporting its role in stress management, cognitive function, physical performance, sleep quality, and more. The key to experiencing these benefits lies in choosing a quality root extract at a clinically validated dose.
If you're looking for a convenient way to get your daily ashwagandha alongside other proven calming ingredients, Anxiety Assassin delivers 600mg of ashwagandha root extract in a single-serve sachet — along with eight other ingredients designed to help you feel calmer and more focused within 20-45 minutes.
References
- Chandrasekhar K, et al. (2012). 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 J Psychol Med.
- Thakur AK, et al. (2023). A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones. Medicine.
- Wankhede S, et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr.
- Choudhary D, et al. (2017). Efficacy and Safety of Ashwagandha Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl.
- Lopresti AL, et al. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha in Aging, Overweight Males. Am J Mens Health.
- Sharma AK, et al. (2018). Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients. J Altern Complement Med.
- Cheah KL, et al. (2021). Effect of Ashwagandha extract on sleep: A systematic review and meta-analysis. PLoS One.
Written by Connor, founder of Mortals — an all-natural supplement brand focused on clinical dosing. After years of frustration with underdosed supplements and misleading labels, he created Mortals to deliver what the research actually supports.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement regimen.