Ashwagandha Research & Evidence

Written by Sarah Chen, MS Nutrition Science, RDN

DJP

Reviewed by Dr. James Park, MD, Board Certified Internal Medicine

Published January 20, 2026Updated March 8, 2026

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Evidence Level

Strong

Ashwagandha has one of the strongest evidence bases among adaptogens. A comprehensive 2019 meta-analysis published in the Journal of Alternative and Complementary Medicine, analyzing 5 randomized controlled trials, found statistically significant reductions in stress and anxiety scores. The most studied extract, KSM-66, has over 22 published clinical trials demonstrating benefits for stress, sleep, cognitive function, and sexual health.

Evidence by Condition

Condition	Studied Dose	Evidence
Stress/anxiety	300mg KSM-66 twice daily	Strong
Sleep	300mg Sensoril before bed	Moderate
Testosterone	600mg KSM-66 daily	Moderate
Exercise performance	300-600mg daily	Moderate

Related Research Summaries

Ashwagandha and Cortisol Reduction: 2022 Meta-Analysis of 12 RCTs

meta-analysis · 1,002 participants

Full Ashwagandha Guide

References

Pratte MA, Nanavati KB, Young V, Morley CP (2014). An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha. Journal of Alternative and Complementary Medicine. DOI PubMed
Lopresti AL, Smith SJ, Malvi H, Kodgule R (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract. Medicine. DOI PubMed