De-stress · Brain health technique
Ashwagandha
Evidence grade: Context Dependent
An adaptogenic herb (Withania somnifera) used in Ayurvedic medicine to reduce stress, improve sleep, and balance cortisol levels. Active compounds include withanolides.
- Practice
- De-stress
- Principle
- Restoration
- Tactic
- Supplements
- Health domains
- mental health
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice Ashwagandha
Standardized extract (≥5% withanolides) at 300–600 mg/day, taken once or twice daily with food. Benefits build over 4–8 weeks. Take in the evening if used for sleep, morning if used for stress control. Avoid during pregnancy or with hyperthyroidism unless supervised.
The evidence behind Ashwagandha
Ashwagandha modulates the hypothalamic–pituitary–adrenal (HPA) axis, lowering cortisol and enhancing resilience. Meta-analyses of RCTs show reduced anxiety, better sleep, and improved focus in stressed adults. Benefits for cognition are modest but consistent. Generally safe; mild sedation or thyroid hormone changes possible.
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