Are Ashwagandha supplements good for you? That’s the question I found myself asking after trying a calming herbal tea my mother-in-law gave me. She’s big on natural remedies — and one bag in particular caught my attention: Ashwagandha.
What started as a curiosity turned into a deep dive. Ashwagandha isn’t just another wellness trend — it’s one of the most researched adaptogenic herbs used for stress, sleep, hormones, and energy. From gummies and capsules to organic tea, Ashwagandha supplements are everywhere right now — but which form actually works? And what should you expect if you start taking it?
This post breaks down what Ashwagandha really does, how to take it, and whether it’s worth adding to your daily wellness routine.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is an ancient adaptogenic herb used for over 3,000 years in Ayurvedic medicine to support stress relief, energy, sleep, and hormone balance. As an adaptogen, it helps your body regulate cortisol (the stress hormone) and return to homeostasis—making it one of the most versatile natural supplements available today.
According to WebMD, it’s been used to “relieve stress, increase energy levels, and improve concentration.”
Is Ashwagandha Safe?
For most healthy adults, yes — Ashwagandha is generally well-tolerated and safe when taken at recommended doses. Mild side effects like drowsiness or stomach upset can occur at higher doses. Rare cases of liver issues have been reported, though these are extremely uncommon and often linked to preexisting conditions or excessive intake.
As always, consult your healthcare provider if you’re pregnant, nursing, or managing a medical condition.
Key Benefits of Ashwagandha
Ashwagandha offers a wide range of research-backed benefits, especially for people dealing with stress, low energy, or hormone imbalances. Its adaptogenic properties help the body regulate cortisol and maintain equilibrium in both mind and body.
Benefits include:
- Reduces stress and anxiety by lowering cortisol levels
- Improves focus, memory, and mental clarity
- Promotes deeper, more restful sleep
- Supports hormone balance and steady energy levels
- Aids immune function and adrenal resilience
These are the reasons I include Ashwagandha as a core part of my hormone and stress support routine. If you want to go deeper into how it ties into hormonal health, check out my full guide on Balancing Hormones Naturally.
How to Take Ashwagandha (Capsules, Tea, or Gummies?)
Ashwagandha comes in several forms, but the most common and convenient options are capsules, tea, and gummies.
Capsules (KSM-66 or Sensoril)
- Most concentrated and clinically studied form
- Standardized for active compounds (typically 300–600 mg per dose)
- Best for consistent stress, hormone, and energy support
- Usually taken in the morning or mid-day
Good if: You want maximum potency and reliable results
Brand I use: KSM-66 Ashwagandha Capsules on Amazon
Ashwagandha Tea
- Gentler, great for relaxation or winding down
- Naturally caffeine-free and can support sleep
- Ideal for people who are sensitive to stronger doses
- May be less effective for hormone or energy support on its own
Good if: You’re easing into adaptogens or prefer a calming nighttime routine
Brand I use: My go-to Ashwagandha Tea
Ashwagandha Gummies
Gummies are one of the most popular ways to take Ashwagandha, especially for beginners. They’re easy to take, taste good, and often include added ingredients like vitamin D or zinc for extra benefits.
The most well-known option on the market right now is Goli Ashwagandha Gummies — one of Amazon’s best-selling adaptogen supplements with thousands of reviews. They use KSM-66®, a clinically studied form of Ashwagandha, and include vitamin D for added stress and immune support.
Most people take two gummies per day, which delivers about 300 mg of Ashwagandha — a solid, effective daily dose. Many reviewers report feeling noticeably calmer, more focused, or more relaxed within about 30 to 60 minutes of taking them.
That said, I personally prefer capsules for their simplicity, consistency, and higher potency per serving. Gummies are a great option if you want something convenient and enjoyable — just be sure to check for added sugars or artificial ingredients with other brands.
Recommended: Goli Ashwagandha Gummies on Amazon
Ashwagandha FAQs
Can Ashwagandha help with sleep?
Yes. While it’s not a sedative, Ashwagandha can help calm the nervous system and lower cortisol, which often makes it easier to fall asleep and stay asleep. Many people take it at night as tea or in gummy form to support deeper rest.
Is Ashwagandha safe for long-term use?
Generally, yes — Ashwagandha has been used in Ayurvedic medicine for centuries. Most studies show it’s safe for up to 3 months of continuous use. Taking short breaks (1–2 weeks off after every few months) is a good idea to prevent tolerance and reset your system.
Can you take Ashwagandha with other supplements?
Yes, Ashwagandha stacks well with supplements like magnesium, omega-3s, iron, and B-complex vitamins. Just avoid combining it with other strong sedatives or stimulants unless you’ve talked with a professional.
Does Ashwagandha increase testosterone?
Some studies show Ashwagandha may help raise testosterone in men with low levels, particularly in the context of stress or intense exercise. But it’s not a hormone itself — it works by supporting adrenal balance and reducing cortisol, which indirectly supports hormone health in both men and women.
Can kids or teens take Ashwagandha?
Ashwagandha is not typically recommended for children unless directed by a qualified practitioner. Some child-safe products exist, but always consult a pediatrician first.
Is Ashwagandha good for anxiety or panic attacks?
Many people use Ashwagandha to support anxiety relief, especially for stress-related symptoms. It’s not a replacement for therapy or prescribed medication, but it can help regulate the stress response and promote a sense of calm.
Research-Backed Benefits
Ashwagandha isn’t just a wellness trend — it’s one of the most extensively studied adaptogens in modern herbal medicine. Clinical trials have consistently shown real-world benefits across areas like stress, hormones, energy, and sleep.
Here’s what the research shows Ashwagandha may help with:
- Lowering cortisol and reducing stress-related symptoms
- Improving sleep quality, particularly for people with insomnia
- Supporting testosterone and hormone balance (especially in stressed men)
- Boosting memory and cognitive function
- Enhancing endurance and recovery during resistance training
Most of these studies used a high-quality standardized extract — typically KSM-66®, which ensures consistent potency and results.
Final Thoughts
Ashwagandha isn’t just a buzzword—it’s a well-researched plant with deep traditional roots and powerful modern benefits. Whether you’re trying to lower stress, sleep better, or cut back on caffeine and sugar, this herb can be a gentle, effective addition to your daily life.
I personally use both the KSM-66 capsules and organic tea. They’ve helped me stay focused and relaxed without the crash or fog.
Try it for yourself:
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- Why Most Multivitamins Don’t Work (And What to Take Instead)
Discover what really matters in a multivitamin and why bioavailability makes all the difference. - Balancing Hormones Naturally: What Really Works (For Men & Women)
Ashwagandha plays a key role in this in-depth guide to hormonal support through adaptogens, minerals, and stress relief. - Best Mushroom Supplements (2025 Review)
Adaptogens like reishi and cordyceps also support stress response — see how they compare to ashwagandha in this roundup. - Parasite Cleanse Guide: What to Use and Why It Works
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Key Research:
- WebMD – Ashwagandha: Uses, Side Effects, and More
- Chandrasekhar et al. – Indian Journal of Psychological Medicine (2012)
- Ziegenfuss et al. – Journal of the International Society of Sports Nutrition (2014)
Devin Brundell is the founder of Brundell Co., a wellness platform dedicated to natural healing, lifestyle medicine, and intentional living. He holds a Bachelor’s degree in Business Management from Southwest Minnesota State University (SMSU) and a Bachelor’s in Holistic Health Sciences from Quantum University. Devin is also finalizing certification as a Board Certified Holistic Health Practitioner through the AADP. His mission is to empower others to reclaim health through practical tools, clean living, and purpose-driven change — one intentional choice at a time.
Thank you for your kind words Devin! I am so glad the tea inspired you to do more research! Congratulations on your website! I am excited to support it and watch you grow as you follow your inspired path to seek truth and wellness and ultimately share your findings with the world! Blessings always! I am inspired!