Ashwagandha for Anxiety: Dosage, Timing, and What Research Really Shows
Medical Disclaimer: This content is for educational purposes only and not a substitute for professional medical advice. Consult a healthcare provider before starting new supplements or making dietary changes, especially if you have medical conditions or take medications.
Introduction
If you’re struggling with anxiety and searching for natural alternatives to prescription medications, you’ve likely encountered ashwagandha. This ancient Ayurvedic herb has surged in popularity, with claims ranging from stress relief to improved sleep. But does the science actually support using ashwagandha for anxiety? And if so, how much should you take, when, and for how long?
The good news: Multiple clinical trials and meta-analyses demonstrate that ashwagandha can significantly reduce anxiety symptoms, with cortisol reductions of 11-32% and measurable improvements on validated anxiety scales.[1][2][3] Unlike many herbal remedies with limited research, ashwagandha has been studied in over 36 randomized controlled trials involving more than 5,000 participants.[4]
In this evidence-based guide, we’ll break down exactly what research shows about ashwagandha for anxiety, including optimal dosages (240-600 mg daily appears most effective), timing recommendations, safety considerations, and how it compares to other options. Whether you’re dealing with everyday stress or more persistent anxiety, you’ll get the practical, science-backed information you need to make an informed decision.
Table of Contents
- What Is Ashwagandha?
- How Ashwagandha Works for Anxiety
- What Research Shows: Clinical Evidence
- Dosage Recommendations
- When and How to Take Ashwagandha
- Safety, Side Effects, and Interactions
- Ashwagandha vs. Other Options
- Choosing a Quality Supplement
- Frequently Asked Questions
- The Bottom Line
- References
What Is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a small shrub native to India and North Africa. For over 3,000 years, it’s been a cornerstone of Ayurvedic medicine, traditionally used to promote vitality, reduce stress, and support overall wellness.[1]
The Adaptogen Advantage
Ashwagandha belongs to a class of herbs called adaptogens—substances that help your body adapt to stress and maintain balance (homeostasis). Unlike stimulants that provide a temporary energy boost followed by a crash, adaptogens work by modulating your stress response system over time.[2]
The herb’s therapeutic effects come primarily from compounds called withanolides, particularly withaferin A and withanolide A. These bioactive molecules are believed to influence multiple pathways in the body, including the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response.[3]
What Makes It Different?
While many herbs have traditional uses, ashwagandha stands out for its robust clinical evidence. It’s one of the most extensively studied botanicals for anxiety and stress, with research-grade extracts standardized to specific withanolide concentrations (typically 1.5-5%).[4] This standardization ensures consistent potency—something that’s often lacking in herbal supplements.
How Ashwagandha Works for Anxiety
Understanding how ashwagandha reduces anxiety helps explain why it takes several weeks to work and why it’s particularly effective for stress-related anxiety. The herb doesn’t just mask symptoms—it addresses underlying biological mechanisms.
1. Regulates the Stress Response (HPA Axis)
When you experience stress or anxiety, your hypothalamus signals your pituitary gland, which then triggers your adrenal glands to release cortisol—your primary stress hormone. This is called the HPA axis, and in chronic anxiety, it becomes overactive, leading to persistently elevated cortisol levels.[5]
Ashwagandha helps normalize HPA axis activity, reducing excessive cortisol production. Multiple studies show cortisol reductions ranging from 11% to 32.6% after 4-12 weeks of supplementation.[1][2][6] This isn’t just a number on a lab test—lower cortisol correlates with reduced anxiety symptoms, better sleep, and improved overall well-being.
2. Enhances Calming Brain Chemicals (GABA)
Gamma-aminobutyric acid (GABA) is your brain’s primary “brake pedal”—an inhibitory neurotransmitter that counteracts the excitatory signals associated with anxiety. Many anti-anxiety medications, including benzodiazepines, work by enhancing GABA activity.[7]
Research suggests ashwagandha acts as a GABA agonist, binding to GABA receptors and increasing GABAergic neurotransmission.[3][8] This produces natural calming effects without the dependency risks associated with prescription GABA-enhancing drugs.
3. Boosts Mood-Regulating Serotonin
Serotonin plays a crucial role in mood regulation and anxiety control. Low serotonin levels are linked to both depression and anxiety disorders, which is why many antidepressants (SSRIs) work by increasing serotonin availability.[9]
A 2023 clinical trial found that ashwagandha supplementation significantly increased serotonin levels alongside reductions in anxiety scores.[10] This serotonergic modulation may explain why ashwagandha helps with both anxiety and mood-related symptoms.
4. Reduces Inflammation and Oxidative Stress
Chronic inflammation and oxidative stress are increasingly recognized as contributors to anxiety and depression. Inflammatory markers like C-reactive protein (CRP) are often elevated in people with anxiety disorders.[11]
Ashwagandha has demonstrated anti-inflammatory and antioxidant properties, reducing pro-inflammatory cytokines and protecting neurons from oxidative damage.[3][12] This may be particularly relevant for stress-induced anxiety, where inflammation exacerbates HPA axis dysregulation.
The Synergistic Effect
What makes ashwagandha particularly effective is that these mechanisms work together. By simultaneously reducing cortisol, enhancing GABA and serotonin, and lowering inflammation, ashwagandha addresses anxiety from multiple angles—which may explain why it shows benefits across different types of anxiety and stress-related conditions.
What Research Shows: Clinical Evidence
Let’s look at what the actual science says. Unlike many supplements with only animal studies or anecdotal evidence, ashwagandha has been tested in numerous human clinical trials specifically for anxiety.
Meta-Analyses: The Big Picture
Meta-analyses combine data from multiple studies to provide stronger evidence than individual trials. Here’s what they show:
2022 Meta-Analysis (12 Studies, 1,002 Participants)
This comprehensive review found that ashwagandha supplementation significantly reduced both anxiety and stress compared to placebo. The analysis revealed a dose-response effect, with 300-600 mg daily showing the most consistent benefits for stress reduction.[2]
2024 Systematic Review (9 Studies, 558 Participants)
A more recent analysis confirmed significant improvements in anxiety scores (Hamilton Anxiety Rating Scale), perceived stress (Perceived Stress Scale), and cortisol levels. The researchers concluded that ashwagandha shows promise for anxiety but emphasized the need for more high-quality, long-term studies.[13]
2025 Cortisol-Focused Meta-Analysis (7 Studies)
This analysis specifically examined cortisol reduction, finding a statistically significant decrease of -1.16 µg/dL (P < 0.001). Interestingly, while cortisol reduction was robust, improvements in perceived stress were more variable—suggesting that biological and subjective measures don’t always align perfectly.[14]
Key Clinical Trials
Chandrasekhar et al. (2012): The Landmark Study
This double-blind, placebo-controlled trial involved 60 adults with high stress levels. Participants received either 300 mg of ashwagandha extract twice daily (600 mg total) or placebo for 60 days.
Results:
– 27.9% reduction in serum cortisol levels (P < 0.001)
– Significant improvements in anxiety and stress scores on multiple validated scales
– No serious adverse events
– Benefits emerged around week 4 and continued improving through week 8[1]
This study is frequently cited because of its rigorous design and clear demonstration of both biological (cortisol) and subjective (anxiety scores) improvements.
Lopresti et al. (2019): Lower Dose, Strong Results
This 60-day trial tested a lower dose—just 240 mg once daily of a high-concentration extract (Shoden, containing 35% withanolides). Despite the lower dose, results were impressive:
- Significant reduction in anxiety symptoms (Hamilton Anxiety Rating Scale, P = 0.040)
- Decreased cortisol and DHEA-S levels
- Improved sleep quality
- Well-tolerated with minimal side effects[6]
This study is important because it shows that you don’t necessarily need high doses to see benefits, especially with more concentrated extracts.
Salve et al. (2019): Dose Comparison
This study directly compared 250 mg and 600 mg daily doses in 60 healthy adults with perceived stress. Both doses improved stress scores, cortisol levels, and sleep quality over 8 weeks, with no major differences between the two doses.[15]
Key takeaway: More isn’t always better. Moderate doses (250-600 mg) appear to be the “sweet spot” for most people.
Speers et al. (2023): Serotonin Connection
This recent trial gave 54 participants with mild-to-moderate stress and anxiety 700 mg of full-spectrum ashwagandha extract daily for 60 days. Results included:
- Significant reductions in Perceived Stress Scale and GAD-7 (anxiety) scores
- Lower cortisol levels
- Increased serotonin levels—one of the first studies to demonstrate this mechanism in humans
- Better sleep quality[10]
Evidence Strength: Grade A
Based on the comprehensive research database at Examine.com, ashwagandha receives a Grade A evidence rating for anxiety symptoms—the highest rating, indicating strong, consistent evidence from multiple high-quality studies.[4]
What About Limitations?
It’s important to note that while the evidence is strong, it’s not perfect:
- Most studies are relatively short (4-12 weeks)
- Sample sizes are often modest (30-130 participants)
- Study populations are primarily adults with mild-to-moderate anxiety, not severe anxiety disorders
- Extract types and withanolide concentrations vary between studies
- Long-term effects (beyond 3 months) are not well-studied
Despite these limitations, the consistency of findings across multiple independent trials provides confidence in ashwagandha’s anxiolytic effects.
Dosage Recommendations
One of the most common questions is: “How much ashwagandha should I take for anxiety?” The research provides clear guidance.
Evidence-Based Dosing
For Anxiety and Stress:
– Effective range: 240-600 mg per day
– Most studied dose: 300 mg twice daily (600 mg total)
– Lower effective dose: 240 mg once daily (with high-concentration extracts)
– Duration: 4-12 weeks for optimal effects
What the Studies Used
Here’s a breakdown of effective dosages from clinical trials:
| Study | Daily Dose | Duration | Results |
|---|---|---|---|
| Lopresti 2019 | 240 mg | 60 days | Significant anxiety reduction, cortisol decrease |
| Salve 2019 | 250 mg or 600 mg | 8 weeks | Both doses effective, no major difference |
| Chandrasekhar 2012 | 600 mg (300 mg × 2) | 60 days | 27.9% cortisol reduction, anxiety improvement |
| Speers 2023 | 700 mg | 60 days | Reduced anxiety, increased serotonin |
Dose-Response Insights
A 2022 meta-analysis found that:
– 300-600 mg/day was most effective for stress reduction
– Higher doses (up to 12,000 mg in one study) were used for anxiety, but aren’t necessary for most people
– The relationship between dose and effect appears to plateau around 600 mg—meaning higher doses don’t necessarily provide proportionally greater benefits[2]
Standardization Matters
Not all ashwagandha supplements are created equal. Look for products standardized to withanolides, the active compounds:
- 1.5-5% withanolides: Standard concentration used in most studies
- 35% withanolides: High-concentration extracts (like Shoden) allow for lower doses
- Full-spectrum extracts: May be more effective than isolated withanolides due to synergistic compounds
Branded Extracts with Research
These proprietary extracts have been used in clinical trials:
- KSM-66: Full-spectrum root extract, 5% withanolides, used in multiple studies
- Sensoril: Root and leaf extract, higher withanolide concentration
- Shoden: High-concentration extract (35% withanolides), effective at lower doses
While you don’t need to use these specific brands, they provide a benchmark for quality and potency.
Starting Recommendations
If you’re new to ashwagandha:
- Start low: Begin with 240-300 mg daily
- Assess tolerance: Monitor for side effects over 1-2 weeks
- Increase if needed: If well-tolerated and effects are modest, increase to 600 mg daily
- Be patient: Full benefits typically emerge at 4-8 weeks
- Consider cycling: After 8-12 weeks, consider taking a break
When and How to Take Ashwagandha
Timing can influence both effectiveness and side effects, though research provides less definitive guidance here than on dosage.
Morning vs. Evening: What Works Best?
Morning Dosing:
– Best for: Daytime stress management, preventing anxiety throughout the day
– Benefit: Helps regulate cortisol rhythm (cortisol naturally peaks in the morning)
– Consideration: Some people report mild drowsiness, though this is uncommon
Evening Dosing:
– Best for: Sleep support, nighttime anxiety
– Benefit: Calming effects may improve sleep quality
– Consideration: May help if anxiety interferes with sleep
Twice Daily (Split Dose):
– Example: 300 mg in the morning + 300 mg in the evening
– Benefit: Maintains more consistent blood levels
– Used in: Several clinical trials, including Chandrasekhar 2012[1]
The Research Perspective
Most studies don’t specify optimal timing, and both once-daily and twice-daily protocols have shown effectiveness. The key is consistency—taking it at the same time(s) each day.
With or Without Food?
- Most studies: Don’t specify food requirements
- Absorption: Some evidence suggests better absorption with milk versus water, though this isn’t conclusive
- Practical advice: Take with food if you experience any stomach upset
How Long Until It Works?
Timeline for Effects:
– 2 weeks: Some cortisol reduction may be detectable
– 4 weeks: Anxiety improvements typically begin
– 6-8 weeks: Optimal benefits observed in most studies
– 12 weeks: Maximum duration studied in most trials
Important: Ashwagandha is not a fast-acting anxiety remedy. If you need immediate relief, it’s not the right choice. Its benefits accumulate over weeks as it helps rebalance your stress response system.
Duration of Use
Short-term safety: Well-established for up to 3 months (12 weeks)
Long-term use: The NIH recommends limiting use to about 3 months, as long-term safety data is limited.[16] After 8-12 weeks, consider:
– Taking a break for 2-4 weeks
– Cycling on and off
– Reassessing whether you still need it
Safety, Side Effects, and Interactions
Ashwagandha has a generally favorable safety profile, but like any supplement, it’s not risk-free. Here’s what you need to know.
General Safety Profile
Overall assessment: Ashwagandha is well-tolerated by most people when used short-term (up to 3 months).[16]
Clinical trial data:
– Most studies report no serious adverse events
– Side effects are typically mild and comparable to placebo
– Laboratory parameters (liver function, kidney function, blood counts) remain stable in most participants
Common Side Effects (Mild)
These occur in a small percentage of users and are usually transient:
Gastrointestinal:
– Upset stomach
– Loose stools or diarrhea
– Nausea
– Mild digestive discomfort
Central Nervous System:
– Drowsiness or sleepiness (due to calming effects)
– Headaches (less common)
Other:
– Skin rash or itching (rare allergic reactions)
Management: These side effects often resolve with continued use or by taking ashwagandha with food. If they persist, reduce the dose or discontinue use.
Serious Side Effects (Rare)
Liver Injury (Hepatotoxicity):
– Risk: Rare but documented in case reports
– Symptoms: Jaundice (yellowing of skin/eyes), dark urine, abdominal pain, elevated liver enzymes
– Onset: Typically 2-12 weeks after starting
– Risk factors: Pre-existing liver conditions, high doses, contaminated products
– Action: Discontinue immediately if liver symptoms appear; seek medical attention[17]
Thyroid Effects:
– May increase thyroid hormone levels
– Could worsen hyperthyroidism
– Monitor thyroid function if you have thyroid conditions
Autoimmune Reactions:
– May stimulate immune system
– Could exacerbate autoimmune conditions (rheumatoid arthritis, lupus, multiple sclerosis)
Drug Interactions
Ashwagandha can interact with several types of medications:
Sedatives and CNS Depressants:
– Includes: Benzodiazepines (Xanax, Valium), sleep medications (Ambien), opioids
– Risk: Enhanced sedative effects, excessive drowsiness, respiratory depression
– Recommendation: Avoid combining or use only under medical supervision
Thyroid Medications:
– Includes: Levothyroxine (Synthroid), liothyronine
– Risk: May increase thyroid hormone levels excessively
– Recommendation: Monitor thyroid function tests; adjust medication as needed
Diabetes Medications:
– Includes: Metformin, insulin, sulfonylureas
– Risk: May lower blood sugar, potentially causing hypoglycemia
– Recommendation: Monitor blood glucose levels closely
Blood Pressure Medications:
– Includes: ACE inhibitors, beta-blockers, diuretics
– Risk: May lower blood pressure further
– Recommendation: Monitor blood pressure regularly
Immunosuppressants:
– Includes: Drugs for organ transplants, autoimmune conditions
– Risk: May counteract immunosuppressive effects
– Recommendation: Avoid in transplant recipients; consult doctor for autoimmune conditions
Hepatotoxic Drugs:
– Includes: Acetaminophen (Tylenol), certain antibiotics, statins
– Risk: May increase liver injury risk
– Recommendation: Use caution; monitor liver function
Who Should Avoid Ashwagandha?
Pregnancy:
– Status: UNSAFE
– Risk: May cause miscarriage or fetal harm
– Recommendation: Do not use during pregnancy[16]
Breastfeeding:
– Status: Insufficient safety data
– Recommendation: Avoid during breastfeeding[16]
Autoimmune Diseases:
– Includes: Lupus, rheumatoid arthritis, multiple sclerosis, Hashimoto’s thyroiditis
– Risk: May stimulate immune system and worsen symptoms
– Recommendation: Avoid or use only under medical supervision
Liver Disease:
– Risk: Potential hepatotoxicity
– Recommendation: Avoid if you have liver problems or history of liver disease
Thyroid Disorders:
– Hyperthyroidism: May worsen condition
– Hypothyroidism: May interact with thyroid medications
– Recommendation: Monitor thyroid function; consult endocrinologist
Upcoming Surgery:
– Risk: May enhance sedative effects of anesthesia
– Recommendation: Discontinue at least 2 weeks before scheduled surgery[16]
When to See a Doctor
Seek immediate medical attention if you experience:
– Jaundice (yellowing of skin or eyes)
– Dark urine or pale stools
– Severe abdominal pain
– Unexplained fatigue or weakness
– Severe allergic reaction (difficulty breathing, swelling)
Consult your healthcare provider before using ashwagandha if you:
– Take any medications (especially those listed above)
– Have any medical conditions
– Are pregnant, breastfeeding, or planning pregnancy
– Have a history of liver problems
– Have an autoimmune condition
– Have thyroid disorders
Ashwagandha vs. Other Options
How does ashwagandha stack up against other natural remedies and conventional treatments for anxiety?
Ashwagandha vs. Other Adaptogens
Ashwagandha vs. Rhodiola:
– Ashwagandha: More calming, better for anxiety and sleep, reduces cortisol
– Rhodiola: More energizing, better for fatigue and physical performance
– Overlap: Both reduce stress and support resilience
– Choose ashwagandha if: You have anxiety with sleep issues or feel “wired and tired”
– Choose rhodiola if: You have fatigue-dominant stress or need energy support
Ashwagandha vs. Holy Basil (Tulsi):
– Ashwagandha: Stronger clinical evidence, more studied for anxiety
– Holy Basil: Also adaptogenic, traditionally used for stress, less research
– Overlap: Both support stress resilience
– Choose ashwagandha if: You want the most research-backed option
Ashwagandha vs. Conventional Anxiety Medications
Ashwagandha vs. Benzodiazepines (Xanax, Valium, Ativan):
– Ashwagandha: Natural, non-addictive, fewer side effects, takes 4-8 weeks to work
– Benzodiazepines: Fast-acting (minutes to hours), more potent, risk of dependence and tolerance
– Evidence: Benzodiazepines are more effective for acute anxiety; ashwagandha is safer for long-term use
– Use case: Ashwagandha for mild-moderate chronic anxiety; benzodiazepines for severe or acute anxiety (short-term only)
Ashwagandha vs. SSRIs (Prozac, Zoloft, Lexapro):
– Ashwagandha: Natural, fewer side effects, works on multiple pathways
– SSRIs: Stronger evidence for diagnosed anxiety disorders, more side effects (sexual dysfunction, weight gain)
– Evidence: SSRIs are first-line treatment for generalized anxiety disorder; ashwagandha may be complementary
– Use case: Ashwagandha for mild-moderate anxiety or as adjunct; SSRIs for moderate-severe anxiety disorders
Ashwagandha vs. Other Natural Remedies
Ashwagandha vs. L-Theanine:
– Ashwagandha: Adaptogenic, reduces cortisol, takes 4-8 weeks
– L-Theanine: Amino acid from tea, acute calming effects within 30-60 minutes
– Combination: May be synergistic—L-theanine for immediate calm, ashwagandha for long-term stress resilience
Ashwagandha vs. Magnesium:
– Ashwagandha: Adaptogenic, HPA axis modulation, comprehensive stress support
– Magnesium: Mineral, GABA support, muscle relaxation, often deficient
– Combination: Frequently used together for anxiety and sleep
Ashwagandha vs. CBD:
– Ashwagandha: More research for anxiety, adaptogenic, reduces cortisol
– CBD: Emerging evidence, may work through endocannabinoid system, variable quality
– Evidence: Ashwagandha has stronger clinical evidence for anxiety
The Bottom Line on Comparisons
Ashwagandha is best for:
– Mild to moderate anxiety
– Stress-related anxiety
– Chronic stress with elevated cortisol
– People seeking natural, non-addictive options
– Complementary use with lifestyle changes
Consider conventional treatment if:
– Anxiety is severe or debilitating
– You have a diagnosed anxiety disorder (GAD, panic disorder, social anxiety)
– Anxiety interferes significantly with daily functioning
– You have suicidal thoughts
– Natural approaches haven’t helped after 8-12 weeks
Remember: Ashwagandha is not a replacement for professional mental health care. It’s a tool that works best as part of a comprehensive approach including therapy, lifestyle changes, and medical treatment when needed.
Choosing a Quality Supplement
Not all ashwagandha supplements are created equal. Quality varies dramatically, and choosing a poor-quality product can mean wasting money—or worse, exposing yourself to contaminants.
What to Look For
1. Standardized Withanolide Content
– Look for: 1.5-5% withanolides (or higher for concentrated extracts)
– Why: Ensures consistent potency and matches what’s used in research
– Label check: Should clearly state withanolide percentage
2. Root Extract (Not Just Powder)
– Look for: “Root extract” or “standardized extract”
– Avoid: Plain “ashwagandha powder” without standardization
– Why: Extracts concentrate active compounds; raw powder has variable potency
3. Third-Party Testing
– Look for these certifications:
– USP (United States Pharmacopeia): Verifies identity, strength, purity
– NSF International: Tests for contaminants and label accuracy
– ConsumerLab.com: Independent testing for quality
– Informed Choice/Informed Sport: Tests for banned substances (important for athletes)
Why it matters: Third-party testing verifies that:
– The product contains what the label claims
– It’s free from heavy metals (lead, arsenic, cadmium, mercury)
– It’s not contaminated with pesticides or microbes
– It doesn’t contain undeclared ingredients
4. Reputable Brands
– Research-backed extracts: KSM-66, Sensoril, Shoden
– Established supplement companies: Those with good track records and transparency
– GMP certification: Good Manufacturing Practices ensure quality control
Red Flags to Avoid
❌ No standardization information: If the label doesn’t specify withanolide content, skip it
❌ Unrealistic claims: “Cure anxiety” or “guaranteed results”
❌ Extremely low prices: Quality extracts cost more; if it’s suspiciously cheap, question the quality
❌ No third-party testing: Higher risk of contamination or inaccurate labeling
❌ Proprietary blends: You can’t verify the actual ashwagandha content
❌ Unclear sourcing: Should specify origin (typically India)
Contamination Concerns
Ashwagandha, like many herbs from India, can be contaminated with:
– Heavy metals: Lead, arsenic, cadmium, mercury
– Pesticides: From agricultural practices
– Microbial contaminants: Bacteria, mold, fungi
Protection: Choose products with third-party testing that specifically screens for these contaminants.
Forms Available
Capsules/Tablets:
– Pros: Convenient, precise dosing, most studied form
– Cons: May contain fillers or binders
– Best for: Most people, especially beginners
Powder:
– Pros: Flexible dosing, can mix into drinks or smoothies
– Cons: Bitter taste, less convenient, harder to dose accurately
– Best for: Those who prefer customizable dosing
Liquid Extract/Tincture:
– Pros: Fast absorption, flexible dosing
– Cons: Often contains alcohol, variable potency
– Best for: Those who can’t swallow pills
Tea:
– Pros: Traditional preparation, pleasant ritual
– Cons: Not standardized, variable potency, less research
– Best for: Mild stress support, not clinical anxiety
Recommended Approach
- Choose a standardized extract (1.5-5% withanolides minimum)
- Verify third-party testing (look for USP, NSF, or ConsumerLab certification)
- Start with a reputable brand (KSM-66, Sensoril, or equivalent)
- Check for GMP certification (ensures manufacturing quality)
- Read reviews (but be skeptical of overly positive or negative reviews)
- Verify the dose (should provide 240-600 mg of extract per serving)
Frequently Asked Questions
1. How long does it take for ashwagandha to work for anxiety?
Short answer: 4-8 weeks for significant effects.
Detailed answer: Unlike fast-acting anxiety medications, ashwagandha works gradually by rebalancing your stress response system. Some cortisol reduction may be detectable at 2 weeks, but most people notice meaningful anxiety improvements around 4-6 weeks. Optimal benefits typically emerge at 8-12 weeks of consistent daily use.[1][2][6] If you need immediate anxiety relief, ashwagandha isn’t the right choice—consider talking to your doctor about faster-acting options.
2. What’s the best dosage of ashwagandha for anxiety?
Short answer: 300-600 mg per day of standardized extract.
Detailed answer: Clinical trials show that 240-600 mg daily of ashwagandha root extract (standardized to 1.5-5% withanolides) is effective for anxiety reduction.[1][2][6][10] The most commonly studied dose is 300 mg twice daily (600 mg total), but lower doses like 240 mg once daily have also shown benefits, especially with high-concentration extracts.[6] Start with 240-300 mg daily and increase to 600 mg if needed and well-tolerated.
3. Can I take ashwagandha with other anxiety medications?
Short answer: Consult your doctor first—interactions are possible.
Detailed answer: Ashwagandha can interact with several medications, particularly sedatives (benzodiazepines, sleep medications), SSRIs, thyroid medications, and blood pressure drugs.[16][17] It may enhance the sedative effects of anti-anxiety medications, potentially causing excessive drowsiness. Never combine ashwagandha with prescription anxiety medications without medical supervision. Your doctor can help determine if it’s safe and appropriate for your situation.
4. Is ashwagandha safe for long-term use?
Short answer: Safe up to 3 months; long-term safety is unknown.
Detailed answer: Clinical trials demonstrate safety for up to 12 weeks (3 months) of continuous use.[16] However, long-term safety beyond 3 months hasn’t been well-studied. The NIH recommends limiting use to about 3 months.[16] After 8-12 weeks, consider taking a break for 2-4 weeks before resuming, or reassess whether you still need it. If you plan to use it longer, work with a healthcare provider to monitor for potential issues.
5. What are the side effects of ashwagandha?
Short answer: Usually mild—upset stomach and drowsiness are most common.
Detailed answer: Most people tolerate ashwagandha well. Common side effects include upset stomach, loose stools, nausea, and drowsiness, which are typically mild and transient.[16] Rare but serious side effects include liver injury (hepatotoxicity), which has been reported in isolated cases.[17] Signs of liver problems include jaundice (yellowing of skin/eyes), dark urine, and abdominal pain—seek immediate medical attention if these occur. Ashwagandha may also affect thyroid function and interact with various medications.
6. Should I take ashwagandha in the morning or evening?
Short answer: Either works—choose based on your needs.
Detailed answer: Research doesn’t definitively favor one timing over another. Take it in the morning if you want daytime stress management and anxiety prevention. Take it in the evening if anxiety interferes with sleep or you want to leverage its calming effects at night. Some studies used twice-daily dosing (e.g., 300 mg morning + 300 mg evening).[1] The most important factor is consistency—take it at the same time(s) each day. If you experience drowsiness, evening dosing may be preferable.
7. How does ashwagandha compare to prescription anxiety medications?
Short answer: Less potent but safer for long-term use.
Detailed answer: Ashwagandha is not as powerful as prescription anti-anxiety medications like benzodiazepines or SSRIs, but it has a more favorable safety profile with fewer side effects and no risk of dependence.[1][2] It’s best suited for mild to moderate anxiety, particularly stress-related anxiety. Prescription medications are more appropriate for severe anxiety, diagnosed anxiety disorders, or when natural approaches haven’t helped. Ashwagandha can sometimes be used complementarily with conventional treatment, but only under medical supervision.
8. Can ashwagandha help with panic attacks?
Short answer: Not for acute panic attacks, but may reduce their frequency over time.
Detailed answer: Ashwagandha is not a fast-acting remedy for acute panic attacks. It takes 4-8 weeks to work and is better suited for reducing overall anxiety levels and stress reactivity, which may indirectly decrease panic attack frequency.[1][2] If you experience panic attacks, you need a comprehensive treatment plan that may include cognitive-behavioral therapy (CBT), breathing techniques, and possibly fast-acting medications for acute episodes. Consult a mental health professional for panic disorder.
9. Is ashwagandha safe during pregnancy or breastfeeding?
Short answer: No—avoid during pregnancy and breastfeeding.
Detailed answer: Ashwagandha is considered unsafe during pregnancy and may cause miscarriage or harm to the fetus.[16] There is insufficient safety data for breastfeeding, so it’s recommended to avoid it while nursing.[16] If you’re pregnant, planning pregnancy, or breastfeeding and struggling with anxiety, talk to your healthcare provider about safe alternatives.
10. Will ashwagandha make me drowsy or affect my energy?
Short answer: It may cause mild drowsiness in some people, but most don’t experience this.
Detailed answer: Ashwagandha has calming effects, which can cause drowsiness in some individuals, especially at higher doses.[16] However, most people don’t experience significant sedation. In fact, by reducing stress and improving sleep quality, many people report feeling more energized overall. If you do experience drowsiness, try taking it in the evening instead of the morning, or reduce your dose. Unlike stimulants, ashwagandha shouldn’t cause jitteriness or energy crashes.
The Bottom Line
Ashwagandha stands out among herbal remedies for anxiety because it has something many don’t: robust clinical evidence. Multiple randomized controlled trials and meta-analyses demonstrate that it can significantly reduce anxiety symptoms, lower cortisol levels by 11-32%, and improve overall stress resilience.[1][2][3][6]
What We Know for Sure
✅ It works: Ashwagandha reduces anxiety in multiple well-designed studies
✅ Effective dose: 240-600 mg daily of standardized extract (1.5-5% withanolides)
✅ Timeline: 4-8 weeks for significant benefits; optimal effects at 8-12 weeks
✅ Mechanisms: Reduces cortisol, enhances GABA and serotonin, lowers inflammation
✅ Safety: Generally well-tolerated for up to 3 months
✅ Quality matters: Choose third-party tested, standardized extracts
What to Keep in Mind
⚠️ Not a quick fix: Takes 4-8 weeks to work—not for acute anxiety
⚠️ Mild to moderate anxiety: Best suited for stress-related anxiety, not severe disorders
⚠️ Interactions possible: Can interact with sedatives, thyroid meds, and other drugs
⚠️ Limited long-term data: Safety beyond 3 months not well-studied
⚠️ Rare liver risk: Hepatotoxicity reported in isolated cases
⚠️ Not for everyone: Avoid during pregnancy, breastfeeding, or with certain medical conditions
Is Ashwagandha Right for You?
Consider ashwagandha if you:
– Have mild to moderate anxiety or chronic stress
– Prefer natural approaches before trying prescription medications
– Want to address elevated cortisol levels
– Have stress-related sleep issues
– Are willing to wait 4-8 weeks for effects
– Don’t have contraindications (pregnancy, liver disease, autoimmune conditions)
Seek professional help if you:
– Have severe anxiety that interferes with daily life
– Experience panic attacks or suicidal thoughts
– Have a diagnosed anxiety disorder requiring treatment
– Haven’t improved after 8-12 weeks of ashwagandha
– Need immediate anxiety relief
The Bigger Picture
Ashwagandha is a valuable tool, but it’s not a magic bullet. The most effective approach to anxiety combines multiple strategies:
- Lifestyle factors: Regular exercise, adequate sleep, stress management techniques
- Therapy: Cognitive-behavioral therapy (CBT) is highly effective for anxiety
- Social support: Connection with others reduces stress and anxiety
- Nutrition: A balanced diet supports mental health
- Supplements: Ashwagandha and other evidence-based options as complementary support
- Medical treatment: When needed, don’t hesitate to seek professional care
If you decide to try ashwagandha, choose a quality product, start with a moderate dose (240-300 mg daily), be patient (give it at least 4-8 weeks), and consult your healthcare provider—especially if you take medications or have medical conditions.
Anxiety is treatable, and you have options. Ashwagandha may be one piece of your personalized approach to better mental health.
References
[1] Chandrasekhar K, Kapoor J, Anishetty S. 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;34(3):255-262. https://pubmed.ncbi.nlm.nih.gov/23439798/
[2] Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the effects of herbs on stress, mood, and sleep: A systematic review and meta-analysis. J Ethnopharmacol. 2022;295:115376. https://pubmed.ncbi.nlm.nih.gov/36017529/
[3] Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-908. https://pubmed.ncbi.nlm.nih.gov/25405876/
[4] Examine.com. Ashwagandha. Updated September 4, 2025. https://examine.com/supplements/ashwagandha/
[5] Lopresti AL, Smith SJ, Malvi H, Kodgule R. 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;98(37):e17186. https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
[6] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine (Baltimore). 2019;98(37):e17186. https://pubmed.ncbi.nlm.nih.gov/31517876/
[7] Nutritional and metabolic insights into Withania somnifera (Ashwagandha): A comprehensive review of its adaptogenic and therapeutic properties. Nutr Metab (Lond). 2025. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-025-00902-7
[8] Pratte MA, et al. J Altern Complement Med. 2014 (cited above).
[9] Speers AB, et al. Nutrients. 2023 (cited below).
[10] Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Nutrients. 2023;15(20):4340. https://pubmed.ncbi.nlm.nih.gov/37832082/
[11] Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. J Clin Med. 2021;10(20):4770. https://pubmed.ncbi.nlm.nih.gov/34858513/
[12] Systematic review and meta-analysis. 2024. https://pubmed.ncbi.nlm.nih.gov/39348746/
[13] Systematic review and meta-analysis. 2024. https://pubmed.ncbi.nlm.nih.gov/39348746/
[14] Meta-analysis on cortisol reduction. 2025. https://pubmed.ncbi.nlm.nih.gov/40746175/
[15] Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. https://pubmed.ncbi.nlm.nih.gov/32021735/
[16] National Institutes of Health, Office of Dietary Supplements. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Fact Sheet for Consumers. Updated December 4, 2023. https://ods.od.nih.gov/factsheets/Ashwagandha-Consumer/
[17] LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Ashwagandha. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.ncbi.nlm.nih.gov/books/NBK548536/
Last Updated: November 12, 2025
Author: EliteHealthChoices Editorial Team
Medical Review: This article has been fact-checked and reviewed for accuracy based on current scientific evidence.
Disclaimer: This article is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before starting any new supplement, especially if you have medical conditions, take medications, or are pregnant or breastfeeding. Individual results may vary.
Leave a Reply