Fair evidence · Sleep & stress
Ashwagandha
Perceived stress and sleep quality
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A meta-analysis of 12 randomised studies with 1002 adults found a significant reduction in anxiety and stress. Another meta-analysis saw small improvements in sleep, mainly with use for longer than eight weeks. The evidence for strength and muscle mass is preliminary.
- Dosage
- As per the label of a standardised extract
- Timing
- Daily, effect only after a few weeks
- Approx. price
- €8–18 per month
Watch out
There are reports of liver damage. Ashwagandha can interact with thyroid hormone, diabetes and blood pressure medication, immunosuppressants and sedatives. Don't use it with a thyroid condition or pregnancy, and talk to your doctor if you take medication.
Frequently asked questions about supplements
How much Ashwagandha per day?
As per the label of a standardised extract
When should you take Ashwagandha?
Daily, effect only after a few weeks
Does Ashwagandha really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Ashwagandha cost?
€8–18 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- MSD Manual, professional version: Ashwagandha. (reference text summarising meta-analyses and safety reports)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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