Withania Somnifera Root
adaptogens
Withania Somnifera, commonly known as Ashwagandha, is an adaptogenic herb traditionally used in Ayurvedic medicine to promote stress resilience and overall wellbeing. The root contains bioactive compounds called withanolides that support cortisol regulation and mental clarity. It is widely researched for its anxiolytic and rejuvenating properties.
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Benefits
Dosage
Typical Dose
300-600 mg daily
Upper Limit
1,000-1,200 mg daily
Timing
With meals, preferably morning and evening
Forms & Bioavailability
Root powder
Moderate; enhanced when taken with fat or milk
Standardised extract (withanolides 5-10%)
High; concentrated active compounds for consistent potency
Capsules
Moderate to high; depends on extraction method and standardisation
Side Effects
Interactions
Research Summary
Numerous clinical trials demonstrate Withania Somnifera's efficacy in reducing cortisol levels and anxiety symptoms, with improvements often observed within 4-8 weeks of consistent use. Research supports its neuroprotective properties and potential cognitive benefits, particularly in stress-related cognitive decline. Studies suggest withanolides may support sleep architecture and promote both relaxation and mental resilience.
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The Bottom Line on Withania Somnifera Root
Withania Somnifera Root is well-researched with strong evidence supporting its primary benefits.It is most commonly used for stress and anxiety reduction and improved sleep quality. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Withania Somnifera Root
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