Ashwagandha
Withania somnifera — also: Indian ginseng, Winter cherry
Among the better-studied adaptogens, but trials are small and short.
Premier Ayurvedic adaptogen ('rasayana') for stress, stamina, and sleep.
Several small trials suggest reduced stress/anxiety and improved sleep.
May modulate the HPA (cortisol) axis and GABAergic activity.
- Stress/anxiety reduction
- Sleep support
Multiple small RCTs show benefit for stress and sleep.
- Small/short trials
- Product quality varies
- Rare liver injury
- Thyroid effects
- Sedation
- Pregnant people; those with thyroid/autoimmune disease
GI upset, drowsiness; RARE reports of liver injury; can affect thyroid hormone levels.
Additive with sedatives, thyroid meds, immunosuppressants, and blood-sugar/BP drugs.
Avoid in pregnancy; caution with thyroid disease and autoimmune conditions.
Grown for root; supplements vary widely — choose tested products.
- Multiple small RCTs show reduced stress/anxiety scores and improved sleep.
- May raise testosterone and affect thyroid hormone levels.
- Rare reports of liver injury exist.
Trials are short and small; product quality and withanolide content vary widely.
Larger, longer independent trials and standardized extracts with safety monitoring.
Promising for stress and sleep, but mind the thyroid and rare liver reports.