Ashwagandha and its effects – Discover the dream herb!

Ashwagandha, also known as Indian ginseng (Ashwagandha, Withania somnifera), is an herb with a long history in traditional Indian medicine known as Ayurvedic medicine. This plant is becoming increasingly popular thanks to its wide range of therapeutic benefits and its ability to support overall well-being. Discover this exceptional herb for yourself!

What are the effects of ashwagandha?

• Reducing stress and anxiety – Daily doses of 225–600 mg for 1–2 months have been shown to significantly reduce cortisol levels (scientific study HERE). In addition, a large 2026 meta-analysis including 22 randomized studies with 1,391 adults confirmed that ashwagandha statistically significantly reduces stress, anxiety, and depression – with lower doses (≤ 500 mg/day) combined with longer use (more than 8 weeks) providing the greatest benefit.
• Supporting healthy sleep – A comprehensive meta-analysis of five randomized studies involving 400 participants showed a statistically significant improvement in overall sleep quality. The strongest effect was observed in people diagnosed with insomnia at a dose of ≥ 600 mg/day and a duration of use of ≥ 8 weeks.
• Strengthening immunity – This study shows that 12 millilitres of ashwagandha root extract daily may increase immune cell levels.
• Supporting memory and cognitive function – An eight-week study showed that 300 mg of ashwagandha root extract taken twice daily significantly improved memory, attention, and task performance compared with placebo. A newer 2024 study (Kale et al.) confirmed these findings – 600 mg daily improved episodic memory, working memory, executive function, and attention accuracy.
• Supporting vitality, energy, and sports performance – A study in aging men showed that 8 weeks of taking a standardized ashwagandha extract was associated with increased DHEA-S and testosterone levels. Moreover, a meta-analysis including 615 adults confirmed that ashwagandha is significantly more effective than placebo in improving muscle strength, cardiorespiratory performance (VO₂ max), and recovery after physical exertion.
• Reducing inflammation – Preclinical studies have demonstrated ashwagandha’s ability to regulate mitochondrial function and reduce inflammation by inhibiting inflammatory markers such as cytokines (including IL-6 and TNF-α), nitric oxide, and reactive oxygen species.
• Supporting fertility – In a 2010 study involving 75 men with infertility, 5 g of ashwagandha daily increased sperm count and motility over 3 months.
• Regulating blood sugar and cholesterol levels – In a 2013 study involving 25 people, ashwagandha reduced fasting blood sugar after 4 weeks three times more than placebo.

Ashwagandha capsules — how to take them, effects, and dosage

Capsules are currently the most popular and practical form of taking ashwagandha — and for good reason. Unlike powder, you do not have to deal with taste or mixing, the dosage is precise, and taking them is convenient even when travelling.

Why choose capsules? Premium capsules contain a standardized ashwagandha root extract with a guaranteed content of active compounds — withanolides. This means you know exactly what you are taking and in what amount. This consistency is key to achieving the results described in scientific studies.

What is the recommended daily dose of ashwagandha?

The recommended dosage of ashwagandha is individual, but research has become more precise in recent years. The most commonly studied and recommended dose in clinical trials is 600 mg daily, usually divided into two 300 mg doses. The overall range of effective doses is between 300–1,000 mg daily, depending on the purpose of use.

An important finding from newer meta-analyses: lower doses (300–500 mg/day) with long-term use (more than 8 weeks) may provide greater benefit than higher short-term doses. For athletes and physical performance support, the most commonly studied doses are 500–1,000 mg daily.

For long-term effects, ashwagandha can be taken continuously for up to a year.

When should you take ashwagandha?

It depends on why you are taking it. You can take ashwagandha in the morning to support energy and vitality throughout the day. If you struggle with insomnia, it is better to take it in the evening (30–60 minutes before bedtime).

If you are taking ashwagandha for reasons other than supporting energy, vitality, or improving sleep quality, we recommend taking it at any time during the day.

Side effects of ashwagandha

Ashwagandha is generally considered a safe herb with minimal side effects. A one-year observational study from 2025 involving 191 healthy adults found no safety concerns – the incidence of adverse events (9.4%) was comparable to values typically measured in placebo groups in other studies. Nevertheless, it is important to be cautious, especially with higher doses or when combining it with other medicines.

If you experience diarrhoea, constipation, bloating, nausea, or an allergic reaction (itching), stop taking ashwagandha.

Do not take ashwagandha during pregnancy!

Combining medication and ashwagandha

In general, it is not recommended to combine ashwagandha with the following groups of medicines:

• Immunosuppressants (medicines that reduce the immune response, for example after transplantation) – ashwagandha may increase immune system activity and therefore reduce the effectiveness of these medicines.
• Sedatives (benzodiazepines) – ashwagandha may cause drowsiness and slowed breathing; when combined with sedatives, there is a risk of excessive sleepiness or breathing problems.
• Thyroid hormones – ashwagandha may increase the body’s natural production of thyroid hormones; combining it with thyroid hormone tablets could lead to an excess of these hormones in the body.
• Antidiabetic medicines (diabetes medication) – ashwagandha may lower blood sugar levels; monitor your blood glucose carefully when taking them together.

If you are taking other medicines as well, we recommend consulting your attending physician before adding dietary supplements.

How long does it take for the effects of ashwagandha to appear?

The time needed for the effects to appear varies from person to person and depends on several factors:

• Dosage: Higher doses do not always mean faster or better results – see above. It is important to follow the recommended dosage.
• Form of use: Different forms of ashwagandha (extract, powder, tincture) may differ in how quickly they start working. Powder mixed with water is absorbed faster than capsules.
• Individual response: Everyone reacts differently depending on their biology, health condition, and sensitivity.

Some people notice the first positive effects (more energy, better mood, reduced anxiety, improved sleep quality) after just a few days of regular use. However, for maximum and long-term benefits, regular use for several weeks to months is recommended.

What is the best way to take ashwagandha?

Ashwagandha is available in various forms – choose the method that best suits your needs:

• Capsules or tablets: The simplest and most accurate way to dose. Suitable for daily use.
• Powder: It can be mixed with water, milk, juice, or added to smoothies, porridge, and cooking.
• Tincture: An extract dissolved in alcohol; applied with a dropper and can be mixed with water or juice.
• Tea: Made from ready-made tea bags or dried roots/powder – pour boiling water over it and let it steep for several minutes.
• Spray: A newer form characterized by a fast onset of action – especially suitable during waves of anxiety or acute stress.
• Combination with other herbs: Some people combine ashwagandha with other adaptogens for synergistic effects. In this case, consult a specialist.

Combining CBD and ashwagandha – what can it offer?

The combination of ashwagandha and CBD (cannabidiol) represents an interesting synergy of two adaptogens that may support their individual benefits:

Stress and anxiety: Both substances are known for helping to reduce stress and anxiety – their combination may further enhance these effects.

Sleep: Reducing anxiety and stress with both substances may contribute to better sleep quality and help with insomnia.

Muscle recovery: For athletes, combining both substances may speed up recovery after intense physical activity.

Immune system: Both substances have immunomodulatory properties and may help strengthen the body’s defences.

Inflammation: Both natural substances have anti-inflammatory properties – making them suitable for people suffering from chronic inflammation or arthritis.

Who is ashwagandha not suitable for?

• Pregnant and breastfeeding women: Safety has not been sufficiently studied. Pregnant women should consult a doctor. Use during pregnancy is not recommended.
• Children: Safety and effectiveness in children have not been sufficiently studied. Consult a paediatrician.
• People with autoimmune diseases: Ashwagandha may stimulate the immune system, which can be problematic in rheumatoid arthritis, lupus, or Crohn’s disease. Consult your doctor.
• People sensitive to the Solanaceae family: If you are allergic to potatoes, tomatoes, or similar plants, avoid ashwagandha or consult your doctor.

Ashwagandha is not a universal remedy and should be taken in moderation, ideally under professional supervision – especially if you have health problems or take medication. For most healthy adults, however, it can be an excellent natural dietary supplement supporting stress management, sleep quality, and overall vitality.

Author of the article: Lucie Garabas