3 min readMAN, ARE THERE a lot of supplements out there. And, at some point, you have to wonder how much of this stuff is actually made up. Bovine colostrum supplements? (Real thing.) Powder-ized organ meats? (Yup, also real.) And then ashwagandha? Come on, that’s just a totally made-up word.
Nope.
"Ashwagandha is a plant used in traditional Indian, or Ayurvedic, medicine," says Perri Halperin, M.S., R.D., clinical nutrition coordinator at Mount Sinai Health System in NYC.
But ashwagandha the plant and ashwaganda supplements are two different things. And supplement sellers say all kinds of things about what their ashwaganda offerings can do, including (but not limited to!) boosting mood, enhancing sleep, improving energy, and alleviating stress and anxiety.
Do these claims hold up? We talked to trusted dietitians and looked at the latest research to find out.
What Is Ashwagandha?
ASHWAGANDHA, OTHERWISE KNOWN by its scientific name Withania somnifera, is an evergreen shrub that's found in India, Africa, and parts of the Middle East. The plant has been used medicinally for thousands of years. The leaves, berries and roots of the plant all have different active ingredients, many of which are thought to be anti-stress agents.
Because of all this, the supplement form of ashwagandha is often "referred to as an adaptogen, which are substances believed to help the body and mind manage stress," Halpern says.
Potential Benefits of Ashwagandha
“MOST OF THE chatter [regarding ashwagandha] has to do with it benfitting anxiety, stress, and insomnia," says Halperin. That said, more research is needed to prove that it does any of these things.
There have been a handful of studies on the effects of the supplement as an alternative treatment for anxiety, with some promising results. But, most research either has too small of a sample size, a high probability of bias, or conducted in test tubes, not humans.
A 2026 phase III clinical trial in 60 patients over 60 days found that ashwagandha supplementation reduced anxiety and stress when compared to a placebo. But, again, the study involved a small number of participants.
So, yes, there's preliminary evidence that the supplement might help with stress.
“Ashwagandha seems to be better at reducing anxiety in people who are chronically stressed and experiencing an anxiety disorder. It seems less effective for standard forms of anxiety that aren’t related to stress,” says MH advisor Brian St. Pierre, RD, CSCS, director of nutrition at Precision Nutrition.
Potential Side Effects of Ashwagandha
AGAIN, THE RESEARCH on ashwagandha supplementation is limited—which means that there’s limited scientific understanding about side effects.
Science has sussed out a few short-term side effects, but the long-term safety and effects of the supplement aren’t yet known. Halperin and St. Pierre both recommend not taking it for any longer than 3 months.
Possible short-term side effects of ashwagandha supplementation may include nausea, vomiting, and diarrhea. (Fun!) And there have also been a small number of liver injury reports related to the supplement.
Ashwagandha also interacts with certain medications, including anticonvulsants, high blood pressure, and thyroid medications. (Talk to your doctor before going on any supplements, okay?)
But in healthy individuals, a 2026 study found that even higher doses of ashwagandha supplements did not appear to cause damage to the kidneys, liver, or thyroid—even after 12 weeks.
How to Take Ashwagandha
"Supplements are not regulated by the FDA, so [supplement companies] can make claims that are unsubstantiated," says Halperin. "So, what you want to look for when you are buying a supplement is that it's tested and verified by an outside company,” such as USP or NSF. “That will help you feel confident that you're buying a high quality supplement."
Ashwagandha can be found in gummies, powders, pills, and liquid drops. Supplement brands will suggest taking about 300 to 500 milligrams once or twice a day. Halperin says to not exceed the upper limit of 1,000 milligrams a day.
And, again, consult your doctor or a registered dietitian before trying ashwagandha. They'll be able to advise on whether this supplement is right for you based on your needs and health goals.
Paul Kita is a Deputy Editor at Men's Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
