Quick Answer: Ashwagandha is an Ayurvedic herb classed as an adaptogen, traditionally used to help the body manage stress. The strongest human research supports its use for stress and sleep: studies using 250–600 mg of root extract daily for around 8 weeks found lower stress scores, lower cortisol and better sleep quality. It isn't suitable for everyone — avoid it in pregnancy, and check with your doctor if you have thyroid, liver or autoimmune conditions or take regular medication.
What Is Ashwagandha?
Ashwagandha is an ancient medicinal herb used in the traditional medicine of India. It's used in Ayurvedic medicine, where the belief is that we should place great emphasis on prevention and maintaining health through body balance — diet, lifestyle and herbs. Ashwagandha is a small, evergreen shrub with yellow flowers that is native to India and North Africa. It is the root and the raisin-size red berry that are used to make medicine. Classified as a powerful adaptogen, it enhances your body's ability to manage stress and anxiety, thus improving sleep.
It is the ashwagandha roots that improve the cognitive performance of the elderly. Traditionally, the roots are also utilised for anti-ageing and restoring memory. The roots can be crushed, then mixed with water to form a paste, then applied to reduce inflammation in the joints. For sedation or as an anti-stress agent, it can be consumed as a tea by soaking the root in boiling water.
What is an adaptogen? Adaptogens are herbs traditionally used to help the body adapt to physical and emotional stress and return to balance. Ashwagandha is one of the best known, alongside herbs like rhodiola and holy basil. Its botanical name is Withania somnifera — "somnifera" means "sleep-inducing" in Latin.
In This Article
- The Science Behind Ashwagandha
- Ashwagandha in Modern Research
- Potential Health Benefits of Ashwagandha
- Ashwagandha for Sleep: Moon Milk
- How to Take Ashwagandha
- Ashwagandha in Skin and Hair Care
- Safety: Who Should Avoid Ashwagandha?
- Where Turmeric Australia Fits In
- FAQs
- Our Simple Recommendation
- References
The Science Behind Ashwagandha
I think we might need to be a scientist with a chemistry degree to understand the intricacies and jargon of the next two paragraphs!
It is the withanolides in the roots that make up some of the most active compounds. Many health benefits are attributed to a high concentration of withanolides. What are withanolides? They are a group of about 300 naturally occurring steroids, built on an ergostane skeleton. A what sort of skeleton? Ergostane is a tetracyclic triterpenoid. A what? Triterpenoids are hydrocarbons. And tetracyclic triterpenoids are a class of triterpenoids widely distributed in various medicinal plants. They possess rich chemistry and pharmacology, with several pentacyclic motifs. Here we go again! A what? A pentacyclic structure is similar to amino acids. Suffice to say, after you have just read that gobbledygook, ashwagandha has a complex chemical structure, and hats off to the scientists who study it.
Multiple mechanisms have been identified in ashwagandha across vital inflammatory pathways. Studies have demonstrated it possesses strong pharmacological properties with regard to axonal outgrowth, an important developmental process in which the axon is projected from the cell body toward specific target cells. An axon is the long, threadlike part of a nerve cell along which impulses are conducted from the cell body to other cells.
In plain English: withanolides are natural plant compounds with a structure a bit like the body's own steroid hormones. Researchers believe they're largely responsible for ashwagandha's calming and protective effects. Quality ashwagandha extracts are often standardised to a set percentage of withanolides, so you know how much you're getting.
Ashwagandha in Modern Research
Increasingly, scientists are rediscovering the benefits of revered herbs from traditional medicinal practices — in this case, tracing back over 6,000 years. In the last 20 years, ashwagandha has gained recognition in Western medicine, with several studies being published on its healing properties. The herb is catalogued in over 30 studies at Memorial Sloan Kettering Cancer Center. More large-scale studies are needed to prove its clinical efficiency in stress-related disorders, cancers and neurological conditions.
What human studies show so far:
- Stress: in an 8-week trial, adults taking 600 mg of ashwagandha root extract daily had significantly lower stress scores and around 28% lower cortisol levels than the placebo group.
- Sleep: a 2021 review of five clinical trials found ashwagandha extract had a small but significant benefit on overall sleep, with the greatest effect in people with insomnia, at doses of 600 mg or more for at least 8 weeks.
Potential Health Benefits of Ashwagandha
The chemicals contained in ashwagandha might help calm the brain, reduce inflammation, lower blood pressure, alter the immune system, fight fatigue and boost energy levels. It has also been used for pain relief, skin diseases, diabetes, gastrointestinal disease, rheumatoid arthritis, gastric ulcers, tumours, epilepsy, and treating Parkinson's and Alzheimer's. Given that Alzheimer's is increasing at an alarming rate, there is a strong push to find a drug to restore brain function, as current medication only delays the progression. Could it be that India had a secret herb that the Western world is slowly becoming aware of? With a naturally occurring amino acid, ashwagandha has been shown to promote the formation of nerve cell extensions. It also holds potent antioxidant properties that help defend against cellular damage caused by free radicals.
A reality check: many of these traditional uses haven't been tested in good-quality human trials. The evidence is strongest for stress and sleep. Ashwagandha is not a treatment for diabetes, epilepsy, cancer, Parkinson's or Alzheimer's, and should never replace prescribed medication. If stress is affecting your health, you may find Stress, Cortisol and Weight Gain: How to Break the Cycle Naturally on our sister site, Nature's Help, helpful.
Ashwagandha for Sleep: Moon Milk
Commonly known as Indian ginseng or winter cherry, ashwagandha's leaves contain a compound called triethylene glycol. Research team Kaushik recorded brain activity on EMGs and EEGs during sleep. After consuming 'moon milk', a definite change in rapid eye movement and deep sleep stages was recorded in the next test period. Moon milk combines ashwagandha with milk, turmeric, nutmeg, cinnamon and honey, and becomes a remedy for sleep deprivation and insomnia.
Good to know: the Kaushik study on triethylene glycol was carried out in mice, not people. The human sleep trials mentioned above used ashwagandha root extract. Moon milk is a traditional Ayurvedic bedtime drink rather than a tested treatment — but it's a lovely wind-down ritual. For more on stress hormones and sleep, read How Moringa Supports Adrenal Health and Cortisol Balance on our sister site, Moringa Leaf.
Simple moon milk recipe (1 serve):
- 1 cup milk (dairy, oat, almond or coconut)
- ½ teaspoon ashwagandha powder
- ¼ teaspoon organic turmeric powder
- A pinch each of cinnamon, nutmeg and black pepper
- 1 teaspoon honey, to taste
Warm the milk gently in a saucepan, whisk in the spices until smooth, take it off the heat and stir through the honey. Sip 30–60 minutes before bed. For more on why rest matters so much, read Why Sleep Is Essential for Women's Health at Every Age on Nature's Help.
How to Take Ashwagandha
Ashwagandha is usually available as a mixture of powdered herbs and/or minerals. It's a finely sieved powder that can be mixed with water, ghee (clarified butter) or honey; these types of remedies are given to small children as energising pick-me-ups and are also taken by the middle-aged and elderly to increase longevity. The suggested dose is 2–3 times a day for the desired effects. Ashwagandha taken in the form of supplements helps a lot in maintaining the body's delicate balance.
Practical guidance: most human studies used 250–600 mg a day of a standardised root extract, often split into two doses, for 8–12 weeks. Root powder is less concentrated, so traditional doses are higher. Follow the dose on your product label, take it with food, and give it several weeks to assess how you feel. Ashwagandha supplements are not recommended for children unless advised by a healthcare professional.
Ashwagandha in Skin and Hair Care
Some beauty and skincare products now contain ashwagandha, with promotions touting improvements in skin dryness. In hair products, advertising suggests that it increases stimulation in the scalp and relieves dandruff and grease. Accordingly, the powerful antioxidants in ashwagandha fight the free radicals that are usually responsible for hair greying. I had better give it a try!
As with any new skincare ingredient, patch test on a small area of skin first. Most of the skin and hair claims come from product marketing and laboratory research rather than human trials.
Safety: Who Should Avoid Ashwagandha?
Ashwagandha is generally well tolerated in the short term, with mild stomach upset, drowsiness and diarrhoea the most common side effects. However, rare cases of liver injury have been reported, and some regulators overseas have restricted its sale. Avoid ashwagandha, or speak to your doctor first, if you:
- Are pregnant, trying to conceive or breastfeeding.
- Have a thyroid condition or take thyroid medication, as ashwagandha may raise thyroid hormone levels.
- Have liver disease, or notice signs like yellowing skin, dark urine or abdominal pain while taking it.
- Have an autoimmune condition such as rheumatoid arthritis, lupus or multiple sclerosis.
- Take sedatives, sleeping tablets, anxiety or blood pressure medication, diabetes medication or immunosuppressants.
- Are scheduled for surgery — stop at least 2 weeks before.
Related Tags: Natural Anti Inflammatory, Probiotics Australia
Where Turmeric Australia Fits In
Turmeric is a natural partner for ashwagandha — the two have been used together in Ayurvedic tradition for centuries, and turmeric is a key ingredient in moon milk. Our Organic Turmeric Powder is certified organic and free from additives, perfect for your evening moon milk, golden lattes and everyday cooking.
Shop Organic Turmeric Powder →
FAQs
What is ashwagandha good for?
Ashwagandha is an Ayurvedic adaptogen traditionally used to help the body manage stress. Human research best supports its use for reducing stress and improving sleep quality, with some studies also showing lower cortisol levels.
How long does ashwagandha take to work?
Most studies assessed results after 6–8 weeks of daily use. Some people notice changes in stress or sleep sooner, but it's best to give it at least a few weeks.
Should I take ashwagandha in the morning or at night?
Either works. Many people take it in the evening because it may support sleep, while others split the dose between morning and night. Taking it with food can reduce stomach upset.
Can I take ashwagandha with turmeric?
Yes. Ashwagandha and turmeric are commonly combined in Ayurvedic tradition, including in moon milk. If you take medication, check with your doctor or pharmacist before combining herbal supplements.
What is moon milk?
Moon milk is a traditional Ayurvedic bedtime drink made by warming milk with spices such as ashwagandha, turmeric, cinnamon and nutmeg, sweetened with honey. It's enjoyed as a calming evening ritual.
Is ashwagandha safe during pregnancy?
No. Ashwagandha is not recommended during pregnancy or breastfeeding. Speak with your doctor or midwife before taking any herbal supplements while pregnant.
What are the side effects of ashwagandha?
The most common side effects are mild stomach upset, drowsiness and diarrhoea. Rare cases of liver injury have been reported. Stop taking it and see your doctor if you notice yellowing skin, dark urine or abdominal pain.
Our Simple Recommendation
If stress or poor sleep is your main concern, ashwagandha is one of the better-researched herbal options. Choose a standardised root extract, follow the label dose, take it with food and give it 6–8 weeks. Check with your doctor first if you're pregnant, have a thyroid, liver or autoimmune condition, or take regular medication. For a gentle evening ritual, try a turmeric moon milk before bed.
Shop Organic Turmeric Powder →
References
- Chandrasekhar K, Kapoor J & Anishetty S (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 Journal of Psychological Medicine.
- Cheah KL, et al. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One.
- Memorial Sloan Kettering Cancer Center. About Herbs: Ashwagandha.
- NIH Office of Dietary Supplements. Ashwagandha Fact Sheet for Health Professionals.
About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.
Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Ashwagandha is not recommended during pregnancy or breastfeeding, or for children unless advised by a healthcare professional. It may interact with thyroid, sedative, blood pressure, diabetes and immunosuppressant medications, and rare cases of liver injury have been reported. Always consult a qualified healthcare professional before starting any herbal supplement, particularly if you have a pre-existing health condition or take prescription medication.
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