Ashwagandha Benefits: What the Science Says and How to Take It

Ashwagandha (Withania somnifera) is an adaptogenic plant with promising results in clinical trials for perceived stress and some sleep parameters — but with an important caveat: the certainty of the evidence is low and most studies are small and short-term. In a meta-analysis of 12 randomised trials with 1,002 participants (aged 25–48), supplementation reduced anxiety and stress compared with placebo, with the certainty of evidence rated as low ¹. In another meta-analysis of 9 trials with 558 participants, there were significant effects on stress and anxiety scales and on serum cortisol levels, with mild to moderate adverse events in four of the studies ².

In other words: there is a consistent signal, but it is not a guaranteed solution and it is not used to treat disease. This article explains what has been studied, at what doses, over what time frame, what the label of an ashwagandha product tells you and when you should speak to a healthcare professional.

What is ashwagandha used for, according to research?

Clinical research focuses mainly on two areas: stress/anxiety and sleep. More recent reviews also explore physical performance, but with more heterogeneous results.

• Stress and anxiety: meta-analyses found significant reductions on subjective scales (such as the Perceived Stress Scale and the Hamilton Anxiety Scale) compared with placebo, but with high heterogeneity between studies and low certainty of evidence ^{1 2}.
• Cortisol: a systematic review of 9 studies in people with different degrees of stress concluded that supplementation decreased cortisol secretion, without significant adverse effects — but the studies varied widely in formulations, doses and duration (30 to 112 days) and did not assess the long-term effect on adrenal function ³.
• Sleep: a meta-analysis of 5 trials with 400 participants found a small but significant effect on overall sleep quality, most evident in adults diagnosed with insomnia, at doses ≥600 mg/day and durations ≥8 weeks; it also improved mental alertness on waking ⁴.
• Physical performance: a meta-analysis of 13 trials with 599 participants (mostly young adults and athletes) found an average improvement in physical performance, but with prediction intervals that include no effect ⁵.

There are no authorised health claims in the European Union for ashwagandha: botanicals do not have approved claims under Regulation (EU) No 432/2012 ⁶. So everything described here is study results, not promises of an effect.

How long does it take to work?

It depends on the goal and the dose. In the trials included in the meta-analyses, assessment periods typically ranged from 8 to 12 weeks ^{1 2}. For sleep, the effect was most evident in treatments lasting 8 weeks or more ⁴.

There is no single time frame that can be stated as fact: the response varies with the formulation, the dose, the initial level of stress and the individual. The honest reading is that this is a gradual effect, assessed over weeks — not something you feel on the first day.

What doses have been studied?

The doses used in trials vary considerably. In the dose-response analysis of one meta-analysis, the effect on stress was favourable in the 300–600 mg/day range ¹. In the sleep meta-analysis, effects were more prominent at doses ≥600 mg/day ⁴. A randomised trial in 135 healthy adults with perceived stress (score 14–26) tested a prolonged-release formulation of 150 mg and 300 mg for 60 days and observed significant reductions in perceived stress in both groups, with a reduction in serum cortisol in the 300 mg group ⁷.

There is no official dose recommended by EFSA for ashwagandha, since there are no approved health claims for this plant in the European Union ⁶. If you choose a supplement, follow the manufacturer's instructions and start with the lowest dose.

These are study doses, not instructions for use. If there is a TuttiBear product with the ingredient, compare: the Stress Relief Gummies provide 300 mg of ashwagandha extract per 2-gummy serving. That is a dose within the range studied for stress, but remember that the formulation, the extract and the study population may not be the same as the product.

Ashwagandha or melatonin: which to choose for sleep?

They work through different mechanisms. Ashwagandha acts mainly on the stress response and, indirectly, on sleep; melatonin is a hormone involved in regulating the sleep-wake cycle.

Criterion	Ashwagandha	Melatonin
Main area studied	Stress, anxiety and cortisol 1 3	Sleep quality in adults with various health conditions 8
Effect on sleep	Small but significant; most evident in insomnia, doses ≥600 mg/day and ≥8 weeks 4	Significant improvement in sleep quality assessed by PSQI in a meta-analysis of 23 trials 8
When it is used	Throughout the day, consistently	Shortly before going to bed
TuttiBear product	Stress Relief Gummies: 300 mg per 2 gummies	Sleep Well Gummies: 1 mg melatonin per 2 gummies

There are no studies directly comparing the two options for the same goal, so it is not possible to say that one is superior to the other. If your problem is falling asleep, it may make sense to explore melatonin; if it is daily stress, ashwagandha is the ingredient with more data in that area. You can find out more about the options available in the Sleep and Relaxation category.

How do you take it and what does the label say?

For the Stress Relief Gummies, the directions for use are: adults, chew 2 gummies per day, preferably after a meal. Each 2-gummy serving provides 300 mg of ashwagandha extract, 100 mg of L-theanine, 100 mg of GABA, 25 µg of vitamin D3 (500% NRV) and 500 µg of vitamin B12 (20,000% NRV). The jar contains 60 gummies.

The label warnings are relevant: it is not recommended for children, pregnant or breastfeeding women, or for people with thyroid disease or autoimmune diseases. In case of liver disease, other diseases or use of medication, you should consult a healthcare professional before use. It may cause drowsiness; if this occurs, do not drive or use machines. It contains polyols and excessive consumption may have a laxative effect.

In addition, do not combine ashwagandha with alcohol or other sedatives without professional advice, and do not combine it with other stress supplements without first speaking to a healthcare professional.

If you are looking for ashwagandha alone, you can explore the ingredient page for ashwagandha or the ashwagandha gummies.

Is ashwagandha safe? Side effects and precautions

In the available meta-analyses, no serious adverse effects were reported; the events described were mild to moderate ^{2 4}. Even so, there are important limitations: the studies are short-term and do not assess long-term safety, nor populations such as children, pregnant women or older adults ³.

Practical precautions:

• It is not recommended during pregnancy, breastfeeding or in children — speak to a healthcare professional.
• People with thyroid or autoimmune diseases should avoid it, given the product's own warnings and the immunostimulating nature of the plant.
• Anyone taking medication (thyroid, blood pressure, blood sugar, sedatives) should seek advice before starting.
• It may cause drowsiness: avoid driving or operating machinery until you know how you react.

If you decide to try it, start with the lowest dose, take it consistently at the same time and note how you feel over 4 to 8 weeks. If you notice no difference, do not persist — there are other options. And remember that a supplement does not replace a balanced lifestyle: stress and sleep depend greatly on factors such as exercise, diet and sleep hygiene.

To go further, see Does ashwagandha have side effects? What to know before taking it.

Ashwagandha in gummies or tablets?

There are no studies directly comparing ashwagandha gummies with tablets, so it is not possible to say that one form is equivalent or superior to the other. What is known is that what matters is the total daily dose of extract, not the format. Gummies have the advantage of convenience and adherence to a routine; tablets and capsules may allow higher concentrations per unit.

Whatever the format, what decides is the total daily dose, not the form. If you choose gummies, choose a product that clearly states on the label the amount of extract and the concentration of withanolides.

If you choose gummies, check the label for the amount of extract per serving — as mentioned, the Stress Relief Gummies state 300 mg per 2 gummies. For a more detailed comparison, read Ashwagandha gummies vs tablets: which should you choose?.

What the evidence still does not answer

It is important to be clear about the limits:

• The certainty of the evidence for stress and anxiety is low, with high heterogeneity between studies ¹.
• The trials are small and short-term; long-term studies are lacking ³.
• The populations studied are mainly young to middle-aged adults; there are no robust data for children, pregnant women or older adults ^{1 4}.
• Results vary with the formulation and the extract, so effects observed in one study do not automatically transfer to any product.

There are no authorised health claims for ashwagandha in the EU ⁶, so any promise to treat or cure disease is incorrect.

When to speak to a healthcare professional

Speak to your doctor or pharmacist before taking ashwagandha if: you are pregnant or breastfeeding; you have thyroid disease, an autoimmune disease or liver disease; you take regular medication (including for blood pressure, blood sugar or sedatives); or if your stress or sleep symptoms are persistent and affect your daily life. A supplement does not replace clinical assessment or a balanced lifestyle.

If you want to understand how to fit ashwagandha into your routine, see Ashwagandha: when to take it, morning or night? and Ashwagandha daily dose: how much to take per day.

Frequently asked questions

Does ashwagandha really work for stress?

Meta-analyses found significant reductions in stress and anxiety compared with placebo, but the certainty of the evidence is low and the studies are heterogeneous. In other words, there is a consistent signal, but results vary from person to person and it is not a guaranteed solution.

How long does ashwagandha take to work?

In clinical trials, effects were typically assessed over 8 to 12 weeks. For sleep, the effect was most evident with durations of 8 weeks or more. It is not an immediate effect.

What dose of ashwagandha was used in the studies?

The doses studied vary considerably: in a dose-response analysis, the effect on stress was favourable between 300 and 600 mg per day; for sleep, effects were most evident at doses of 600 mg per day or more. These are study doses, not instructions for use.

Can ashwagandha be taken with melatonin?

There are no studies assessing the combination of the two. Ashwagandha acts mainly on the stress response and melatonin on regulating the sleep-wake cycle. If you take medication or have health conditions, speak to a healthcare professional before combining supplements.

Who should not take ashwagandha?

It is not recommended for children, pregnant or breastfeeding women, or for people with thyroid disease or autoimmune diseases. In case of liver disease, other diseases or use of medication, you should consult a healthcare professional before use.

Are ashwagandha gummies as effective as capsules?

There are no studies directly comparing the two forms, so equivalence cannot be stated. What matters is the total daily dose of extract stated on the label, not the format. Gummies have the advantage of convenience.