Ashwagandha is a small evergreen shrub in the nightshade family, native to the Indian subcontinent, parts of Africa, and the Middle East. It’s known as “Indian ginseng” or “winter cherry,” and the plant’s root and extracts are widely sold as dietary supplements globally.
The herb’s popularity has grown quickly in recent years as part of the larger interest in natural and herbal wellness products. In 2024, the global ashwagandha supplement market was estimated at around $720–$775 million [1].
Millions of people worldwide use ashwagandha supplements, especially adults seeking stress relief, improved sleep, increased energy, immune support, and a balanced mood. In the U.S., herbal products are among the fastest-growing supplement categories, and ashwagandha frequently ranks among the top-selling. Consumers also include athletes and fitness enthusiasts interested in endurance and recovery benefits, though scientific evidence for many uses is still emerging.
Read on to learn more about Ashwagandha and whether it could support you in managing stress and reducing anxiety.
Origins of Ashwagandha
Ashwagandha has a long history of use in traditional Indian medicine systems like Ayurveda, where it’s believed to support vitality, longevity, and resilience to stress. Its medicinal use in Ayurvedic texts stretches back several thousand years.
Ashwagandha’s entry into Western medical and wellness markets as a widely recognized herbal supplement didn’t start until the late 20th and early 21st centuries. Research into its biological mechanisms, such as potential effects on stress hormones, inflammation, and immunity, started in the 2000s and 2010s, but sufficient clinical evidence remains limited [2].
Can Ashwagandha Reduce Anxiety?
Ashwagandha is classified as an adaptogen, meaning it may help the body resist stressors and support balance in stress-related physiological systems. One of the key ways it is thought to ease anxiety is by modulating the stress response, such as lowering levels of cortisol. Elevated cortisol levels are associated with feelings of tension, nervousness, and mood disruption [3].
Several clinical studies have found that adults taking ashwagandha extracts for 6 to 8 weeks experienced significant reductions in perceived stress and anxiety scores compared with placebo groups and also showed lower cortisol levels in the blood [3].
In addition to anxiety, some clinical trials have observed improvements in sleep quality alongside reduced anxiety, likely because better sleep can itself help calm anxiety.
While ashwagandha is not a replacement for professional treatment in serious anxiety disorders, scientific evidence from multiple controlled trials suggests it may help reduce mild to moderate anxiety and improve overall resilience to stress.
Side Effects of Taking Ashwagandha
Ashwagandha is generally considered safe for many people when taken in moderate amounts, but it can cause side effects, especially at higher doses or with long-term use. Some people experience mild digestive issues, while others may notice changes in sleep, mood, or energy levels.
Possible side effects of ashwagandha:
- Stomach upset, nausea, diarrhea, or abdominal discomfort
- Drowsiness or feeling overly relaxed
- Headaches or dizziness
- Changes in blood sugar levels (may lower blood sugar)
- Lowered blood pressure
- Hormonal effects, including changes in thyroid hormone levels
- Allergic reactions (rare, but possible)
- May worsen autoimmune conditions by stimulating the immune system
- Not recommended during pregnancy due to the potential risk of miscarriage
Potential Safety Interactions: Who Should Avoid Taking Ashwagandha
Ashwagandha is generally well-tolerated, but it is not safe for everyone, and certain groups should use caution or avoid it altogether. People who are pregnant or trying to conceive are advised to avoid ashwagandha, as some evidence suggests it may increase the risk of miscarriage.
Additionally, people with thyroid disorders should talk to a healthcare provider before using it, since ashwagandha can increase thyroid hormone levels and may interfere with thyroid medications.
Ashwagandha may also lower blood sugar and blood pressure, which could increase the effects of medications used to treat diabetes or hypertension. It can also interact with sedatives, sleep medications, anti-anxiety drugs, or alcohol, potentially causing excessive drowsiness.
In rare cases, ashwagandha has been linked to liver injury, so people with liver disease or a history of liver problems should consult a doctor before taking it [4].
Ashwagandha vs Traditional Anxiety Medications: A Quick Glance
Ashwagandha and standard anxiety medications are both used to reduce anxiety and stress, but they differ significantly in how they work, how quickly they take effect, and their level of regulation.
Many people turn to ashwagandha as a natural or complementary option, but it is not considered a replacement for prescription treatment in moderate to severe anxiety.
| Feature | Ashwagandha | Standard Anxiety Medication |
| Type | Herbal dietary supplement, adaptogen | Prescription medications (various classes) |
| Examples | Ashwagandha root or extract | SSRis, SNRIs, benzodiazepines |
| Primary Use | Reduce stress and mild symptoms of anxiety | To treat diagnosed anxiety disorders |
| How It Works | Modulates stress response and cortisol levels | Alters brain neurotransmitters such as serotonin, GABA, and norepinephrine |
| Onset of Effects | Gradual (often after weeks of consistent use) | Benzodiazepines are immediate/fast, while SSRIs and SNRIs take 4-8 weeks to feel effects |
| Side Effects | Typically mild, may include upset stomach or drowsiness | Can include nausea, weight changes, sexual dysfunction, risk of dependence (particularly with benzodiazepines) |
| Regulation | Not FDA-approved, sold over the counter | FDA-approved, requires a prescription from a doctor |
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Sources
[1] Market Analysis Report. 2023. Ashwagandha Supplements Market (2025 – 2033).
[2] Cielecka-Piontek, J. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023 Mar 24;15(4):1057.
[3] National Institute of Health. 2021. Ashwagandha: Is it helpful for stress, anxiety, or sleep?
[4] WebMD. Ashwagandha – Uses, Side Effects, and More.
