If you’re someone who deals with stress or anxiousness, you may have heard someone recommend ashwagandha before.

Although you may not have heard of it until relatively recently, ashwagandha, an evergreen shrub that grows in India, the Middle East, and parts of Africa, is nothing new.

It is one of the most revered plant medicines in Ayurveda, a natural system of medicine originating in India more than 3,000 years ago.

Today, many people refer to ashwagandha as an “adaptogen,” meaning it can increase our body’s power to adapt to and counter various stressors, but in traditional Ayurveda, it is known as a “rasayana” or a “rejuvenator.”*

“It’s soothing and especially helpful for those who are feeling ‘wired and tired,’ anxious and stressed,”* says integrative physician Cindy Tsai, M.D.

When we are stressed, our body produces extra cortisol (a stress hormone) to keep up with the demands of life. “Ashwagandha helps to regulate various brain pathways to decrease cortisol levels1 overall so that we can stay calm and relaxed,” says Tsai.*

“Specifically, it contains withanolides, compounds that help activate GABA receptors2 in the brain to decrease activation of our nervous system and stress response,” she adds.*

If you're someone who has trouble shutting their mind off at night, ashwagandha could be a useful tool to help get you some much-needed shut-eye.*

Research is still ongoing, but science is finding that ashwagandha may have the potential to improve cognition.*

In addition to memory, ashwagandha may also help support attention and other cognitive functions.*

The benefits of ashwagandha seem to extend to the physical as well. A 2015 study in an Ayurvedic research journal8 found that ashwagandha enhanced cardiorespiratory endurance in athletic adults.*

Before taking ashwagandha, it’s recommended to speak with your doctor. However, according to Tsai, this botanical is generally well-tolerated at recommended doses. “High doses can occasionally cause GI issues like stomach upset or loose stools,” she says.

Ashwagandha is great for people who are generally healthy but notice occasional stress and exhaustion.

However, anyone who is pregnant or breastfeeding should proceed with caution before consuming the adaptogen.

Furthermore, for those with glucose levels in mind, “be mindful because while ashwagandha can help with blood sugar balance, unexpected rapid decreases in blood sugar can be dangerous,” Tsai says.

“Ashwagandha can potentially increase thyroid hormone levels, so those with thyroid considerations should consult a doctor before taking. Ashwagandha is also part of the nightshade family so avoid it if you have a sensitivity to the nightshade family of foods," she adds.

Ashwagandha comes in different forms, from capsules to tinctures and powders.

“The exact dose may vary depending on the type, as extracts tend to be more concentrated compared to the whole ashwagandha root,” says Tsai. “Select a form that works best for you containing standardized ashwagandha extract if possible.”

Extracts with a high glycowithanolide content, 20 percent or higher, are considered higher quality and more premium.

Glycowithanolides are ashwagandha's unique plant compounds (aka phytonutrients) that deliver its health benefits in the body.*

There’s a wide range of doses but most people can start somewhere between 240 mg and 450 once a day and increase to three times daily as tolerated.

For example, at a dose of 240 mg, clinical research demonstrates ashwagandha extract's ability to provide benefits of enhanced mood and stress relief9, accompanied by a reduction in key stress biomarkers (e.g., cortisol).*

“If your body is more sensitive, start with a lower dose and go slow,” says Tsai.

Ashwagandha can be a powerful tool for easing stress and anxiousness.*