Written by Shereen, Product Management Associate · Updated 11 November 2026
Does ashwagandha help with stress?
Yes, in human trials. Adults under stress who took 240 to 600 mg of a standardised ashwagandha extract a day for about 8 weeks reported lower stress and anxiety and had lower cortisol, the body's main stress hormone. In one trial they slept better too. In one 60-day trial, cortisol fell 27.9% from baseline, against 7.9% with placebo.
This article is for you if: you often feel stressed or wired, sleep lightly, and want to know what the research shows ashwagandha does, how much the trials used and how to choose a good supplement.
Ashwagandha is one of the most researched herbs for stress. Its placebo-controlled human trials measure both how stressed people feel and their cortisol levels, which is why it stands out among wellness trends. If your weeks in Singapore run on long hours, late-night messages and short sleep, here is what those trials found, the doses they used, and what to look for on a label.
→ See Ashwa Lychee Drink, our KSM-66 ashwagandha bedtime drink
In this article
- What is ashwagandha?
- What do human trials show for stress and cortisol?
- Does ashwagandha help you sleep?
- How does ashwagandha work in the body?
- What else has ashwagandha been studied for?
- How much ashwagandha should you take?
- How long does ashwagandha take to work?
- How do you choose the best ashwagandha supplement?
- Frequently asked questions
What is ashwagandha?
Ashwagandha (Withania somnifera), also called Indian ginseng, is an evergreen shrub found in parts of India, Africa and the Middle East, and it has been used for thousands of years in Ayurvedic medicine.[1] It contains several active compounds, including a group called withanolides, which have been linked to anti-inflammatory and antioxidant effects.[1]
Ashwagandha is known as an adaptogen, a herb that helps the body cope with stress.[2] Supplements contain extracts of the root, the leaf, or both.[1] Most of the human trials on stress and sleep used root extracts standardised to a set level of withanolides, so every dose delivers the same amount.[2] [3]
What do human trials show for stress and cortisol?
Placebo-controlled trials show that daily ashwagandha root extract lowers how stressed people feel and lowers cortisol, the hormone your body releases under stress. Different research groups have found this at different doses:
- Stress down 44%, cortisol down 27.9%. In a 2012 trial, 64 adults with chronic stress took 300 mg of a root-only extract (KSM-66, standardised to at least 5% withanolides) twice a day for 60 days. Their perceived stress scores fell by 44.0%, against 5.5% with placebo, and their serum cortisol fell by 27.9% from baseline, against 7.9% with placebo.[2]
- Benefits at 250 mg and 600 mg a day. A 2019 trial gave 60 stressed, healthy adults 250 mg or 600 mg a day of the same root extract for 8 weeks. Both doses lowered perceived stress and serum cortisol compared with placebo, and both improved sleep quality.[3]
- Lower anxiety at 240 mg a day. In another 2019 trial, 60 stressed adults took 240 mg a day of a standardised ashwagandha extract for 60 days. Their anxiety scores and morning cortisol fell more than with placebo.[4]
- The bigger picture. A 2022 meta-analysis pooled 12 trials with 1,002 adults and found that ashwagandha significantly reduced both stress and anxiety compared with placebo, with the stress benefit seen at 300 to 600 mg a day.[5]
Stress often shows up at the dinner table too. In a 2017 trial, 52 adults under chronic stress who took 300 mg of a standardised root extract twice a day for 8 weeks had significant improvements in perceived stress, food cravings and cortisol.[6] If evening snacking is how stress shows up for you, read why stress makes you crave sugar at night.
Does ashwagandha help you sleep?
Yes. In trials with healthy adults and with people who have insomnia, ashwagandha extract helped people fall asleep faster, sleep more efficiently and rate their sleep quality higher than with placebo.
- Falling asleep faster. In a 2019 trial, 60 adults with insomnia took 300 mg of KSM-66 root extract twice a day for 10 weeks. They fell asleep faster than the placebo group, and their sleep efficiency score, the share of time in bed spent asleep, rose from 75.6 to 83.5, against 75.1 to 79.7 with placebo. They also rated their sleep quality higher, and their anxiety scores improved.[7]
- Better sleep quality in 6 weeks. In a 2020 trial, 150 healthy adults with unrefreshing sleep took 120 mg a day of a standardised extract. Self-reported sleep quality improved by 72%, against 29% with placebo, and activity monitors showed better sleep efficiency, longer total sleep, faster sleep onset and less time awake during the night.[8]
- Across trials. A 2021 review by researchers at Universiti Sains Malaysia pooled 5 trials with 400 adults. Ashwagandha improved overall sleep, as well as mental alertness on waking and anxiety levels. The effect on sleep was clearest in adults with insomnia and in trials lasting 8 weeks or more, and no serious side effects were reported.[9]
Easing stress may be part of how it helps. In the 2019 dose trial, sleep quality improved alongside lower perceived stress and cortisol at both 250 mg and 600 mg a day of KSM-66, compared with placebo.[3]
If you tend to wake in the early hours, our guide on why you wake at 3am explains the part cortisol and blood sugar can play.
How does ashwagandha work in the body?
Researchers suggest ashwagandha may ease stress by calming the HPA axis, the hormone chain between your brain and adrenal glands that releases cortisol when you're under pressure.[4] Two lines of evidence point to how it works:
- Lower stress hormones in people. Human trials measured lower cortisol after 8 weeks to 60 days of daily ashwagandha extract.[2] [3] [4]
- Calming nerve signals in the lab. In a lab study, ashwagandha root extract activated GABA-A receptors taken from rat brains. These are the brain's main calming receptors, which quieten nerve activity.[10]
What else has ashwagandha been studied for?
Beyond stress and sleep, trials have looked at memory, strength and recovery, with encouraging results:
- Memory and focus. In a 2017 trial, 50 adults with mild memory problems (mild cognitive impairment) took 300 mg of root extract twice a day for 8 weeks. Compared with placebo, they improved on tests of immediate and general memory, attention and information-processing speed.[11]
- Strength and recovery. In a 2015 trial, 57 men aged 18 to 50 with little weight-training experience took 300 mg of KSM-66 root extract twice a day for 8 weeks of training. They gained more muscle strength and size than the placebo group, showed less exercise-induced muscle damage and had a greater rise in testosterone.[12]
If energy and workouts are your focus, Maca Ashwa Powerjuice pairs 300 mg of KSM-66 ashwagandha root extract with 1,000 mg of MacaPro maca root extract, 1,000 mg of L-arginine and 200 mg of zinc yeast. It's a ready-to-drink sachet with no water needed: 1 a day, after a meal or workout.
How much ashwagandha should you take?
Stress trials used 240 to 600 mg of standardised extract a day, and sleep trials used 120 to 600 mg a day, taken once a day or split into two doses. Follow the serving on your product's label.
| Trial | Who took part | Daily dose | How long | What improved |
|---|---|---|---|---|
| Stress, 2012 | 64 adults with chronic stress | 600 mg (300 mg twice a day) | 60 days | Perceived stress down 44.0% (placebo 5.5%); cortisol down 27.9% (placebo 7.9%) |
| Stress, 2019 | 60 stressed, healthy adults | 250 mg or 600 mg | 8 weeks | Lower perceived stress and cortisol, better sleep quality, at both doses |
| Anxiety, 2019 | 60 stressed adults | 240 mg | 60 days | Lower anxiety scores and morning cortisol |
| Stress and cravings, 2017 | 52 adults under chronic stress | 600 mg (300 mg twice a day) | 8 weeks | Better perceived stress, food craving and cortisol results |
| Insomnia, 2019 | 60 adults with insomnia | 600 mg (300 mg twice a day) | 10 weeks | Fell asleep faster; better sleep efficiency and sleep quality |
| Sleep quality, 2020 | 150 healthy adults with unrefreshing sleep | 120 mg | 6 weeks | Sleep quality up 72% (placebo 29%); longer total sleep |
Sources: randomised, placebo-controlled trials.[2] [3] [4] [6] [7] [8]
How long does ashwagandha take to work?
Plan on about 8 weeks of daily use. Trials measured their results after 6 to 10 weeks, and a review of sleep trials found the effects were stronger with 8 weeks or more of use.[9]
- 6 weeks: better sleep quality, sleep efficiency and total sleep time at 120 mg a day.[8]
- 8 weeks: lower perceived stress and cortisol, and better sleep quality, at 250 mg or 600 mg a day.[3]
- 60 days: perceived stress down 44% and cortisol down 27.9% at 600 mg a day.[2]
- 10 weeks: faster sleep onset and better sleep efficiency at 600 mg a day.[7]
Every trial used a daily dose, so the most useful habit is taking it every day at a time you'll remember, such as after dinner or as part of your wind-down before bed.
How do you choose the best ashwagandha supplement?
Choose a root extract with a stated withanolide content, at a dose used in trials, in a format you'll take every day. These are the label checks that matter most:
| Check | Look for | Why it matters |
|---|---|---|
| Plant part | Root extract | Most stress and sleep trials used root extracts |
| Standardisation | A stated withanolide percentage, such as 5% | Withanolides are ashwagandha's best-known active compounds, and a stated level keeps each dose consistent |
| Studied extract | An extract used in published trials, such as KSM-66 | You can match what you take to the research |
| Daily dose | 240 to 600 mg a day for stress; 120 to 600 mg a day in sleep trials | These are the amounts the trials used |
| Format | Capsule, powder or ready-to-drink sachet | Trials used a daily dose for 6 to 10 weeks, so the best format is the one you'll take every day |
Sources: NCCIH and randomised, placebo-controlled trials.[1] [2] [3] [4] [7] [8]
Ashwa Lychee Drink is built on this kind of extract. Each sachet has 250 mg of KSM-66 ashwagandha root extract, standardised to 5% withanolides: the same extract and daily amount that lowered perceived stress and cortisol, and improved sleep quality, in the 2019 dose trial.[3] It also contains 500 mg of PharmaGABA and 300 mg of camu camu extract for natural vitamin C, plus L-theanine, magnesium bisglycinate, chamomile extract and calcium lactate. It's a lychee-flavoured, ready-to-drink sachet with no water needed: shake, tear and sip 1 sachet a day, ideally 30 minutes before bed.
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Related reading: Inside the new Ashwa Lychee Drink formula · Why you wake at 3am: cortisol and blood sugar · Why you're always tired: the gut, stress and energy connection
Frequently asked questions
Is ashwagandha the same as Indian ginseng?
Yes. Indian ginseng is another common name for ashwagandha, whose botanical name is Withania somnifera. Look for the botanical name on the label to be sure you're getting the right plant.
What is KSM-66 ashwagandha?
KSM-66 is an ashwagandha extract made only from the root, standardised to at least 5% withanolides and produced without alcohol or synthetic solvents. It is the extract used in several trials on stress, sleep and strength, which makes it easy to match your dose to the research.
What time of day should you take ashwagandha?
Trials gave it once a day, or split into two doses a day, with milk or water. The most important thing is to take it every day, as every trial did. If better sleep is your main goal, an evening dose fits naturally into a wind-down routine.
Is it safe to take ashwagandha every night for sleep?
In the sleep trials, adults took ashwagandha every day for 6 to 10 weeks. The 10-week insomnia trial found it well tolerated, and a 2021 review of 5 sleep trials with 400 adults reported no serious side effects. If you already take medicine for sleep, check with your doctor before you add ashwagandha.
Who should check with a doctor before taking ashwagandha?
Skip ashwagandha if you're pregnant or breastfeeding. It isn't recommended if you have a thyroid or autoimmune condition or have surgery coming up, so talk to your doctor first. Also check with your doctor if you take medication for your thyroid, blood sugar, blood pressure, sleep, seizures or immune system. Ashwa Lychee Drink contains milk, and neither Ashwa Lychee Drink nor Maca Ashwa Powerjuice is advised for children.
Key takeaways
- Placebo-controlled trials show daily ashwagandha root extract lowers perceived stress and cortisol, the body's main stress hormone.
- In a 60-day trial, perceived stress fell 44% and cortisol fell 27.9% from baseline, against 5.5% and 7.9% with placebo.
- Trials also found faster sleep onset, better sleep quality and lower anxiety scores.
- Stress trials used 240 to 600 mg a day; plan on about 8 weeks of daily use.
- Choose a root extract with a stated withanolide level, at a dose used in trials, in a format you'll take every day.
- Ashwa Lychee Drink has 250 mg of KSM-66 ashwagandha root extract per sachet, and Maca Ashwa Powerjuice has 300 mg.
About the author: Shereen is a Product Management Associate at The Purest Co. A Master's graduate in Pharmacy from Monash University, she brings four years of research experience to product development, with a focus on evidence-based, thoughtfully formulated supplements that support everyday wellbeing.
References
[1] National Center for Complementary and Integrative Health (NIH). Ashwagandha. Last updated March 2023.
[2] Chandrasekhar K et al. 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. 2012.
[3] Salve J et al. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus. 2019.
[4] Lopresti AL et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019.
[5] Akhgarjand C et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022.
[6] Choudhary D et al. Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. J Evid Based Complementary Altern Med. 2017.
[7] Langade D et al. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus. 2019.
[8] Deshpande A et al. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. 2020.
[9] Cheah KL et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021.
[10] Candelario M et al. Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors. J Ethnopharmacol. 2015.
[11] Choudhary D et al. Efficacy and safety of ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. J Diet Suppl. 2017.
[12] Wankhede S et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015.
These statements have not been evaluated by any regulatory authority. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Consult a healthcare provider before use if you are pregnant, breastfeeding, or on prescribed medication.