If you’ve been searching for a natural way to reduce stress, feel calm, and improve sleep, you’ve likely come across ashwagandha. This ancient herb has exploded in popularity in recent years. With all the hype, you might be wondering whether you should add ashwagandha to your daily routine.
Let’s break down the science-backed benefits of and what’s most important to know about this natural supplement.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a traditional adaptogenic herb used in Ayurvedic medicine for over 3,000 years. Adaptogens help the body manage physical and emotional stress by supporting balance in the nervous and endocrine systems.
It’s often used in supplement form — as capsules, gummies, or powders — and has gained popularity for its wide range of wellness benefits.
What Does the Research Say?
1. Reduces Stress and Cortisol Levels
The most well-known benefit of ashwagandha is its ability to reduce stress.
A double-blind, placebo-controlled study published in The Journal of the American Nutraceutical Association found that daily supplementation with ashwagandha reduced cortisol levels by up to 30% and significantly lowered stress scores (Chandrasekhar et al., 2012).
2. Improves Sleep Quality
Struggling with falling asleep or staying asleep?
A 2020 randomized study in Cureus found that ashwagandha supplementation improved sleep quality and reduced sleep onset latency (how long it takes to fall asleep) — especially in individuals with insomnia (Langade et al., 2019).
3. Boosts Energy and Physical Performance
Ashwagandha may also help with endurance and recovery. A study in the Journal of Ayurveda and Integrative Medicine found that participants who took 600mg of ashwagandha daily showed significant increases in VO2 max and strength gains over an 8-week period (Wankhede et al., 2015).
4. Supports Cognitive Function
Some emerging research suggests that ashwagandha may improve memory, focus, and processing speed, thanks to its antioxidant and neuroprotective properties.
A 2017 study in the Journal of Dietary Supplements found that ashwagandha root extract improved both short-term and working memory in adults with mild cognitive impairment (Choudhary et al., 2017).
Should You Take Ashwagandha?
You may benefit from ashwagandha if you:
- Feel chronically stressed, anxious, or mentally burnt out
- Struggle with poor sleep or irregular sleep patterns
- Experience low energy, brain fog, or mood swings
- Are looking to support performance, recovery, or hormonal balance
Ashwagandha is especially popular among:
- Busy professionals
- Students under academic stress
- Athletes and fitness enthusiasts
- Adults navigating perimenopause or adrenal fatigue
Who Should Not Take Ashwagandha?
While generally safe, ashwagandha may not be suitable for:
- Pregnant or breastfeeding individuals
- Those on thyroid medication or immunosuppressants
- Individuals with autoimmune conditions (consult your doctor)
- People taking sedatives or anti-anxiety medications (consult your doctor)
Final Thoughts
If you're looking for a natural way to manage stress, improve sleep, and feel more balanced mentally and physically, ashwagandha might be right for you. Backed by centuries of traditional use and modern science, ashwagandha is one of the most versatile and well-researched adaptogens available today.
Try Native Essentials Advanced Ashwagandha to support energy, relaxation, and vitality.
