Quick answer
Ashwagandha is an Ayurvedic adaptogen. According to the NIH Office of Dietary Supplements, trials suggest extracts of 240–1,250 mg a day may reduce stress, anxiety and cortisol. It is not safe for everyone, especially people with thyroid or autoimmune conditions.
Ashwagandha (Withania somnifera) is an evergreen shrub used in Ayurveda for thousands of years. Today it is one of the best-studied botanicals for stress.
Stress and cortisol
The NIH Office of Dietary Supplements fact sheet summarizes trials suggesting ashwagandha may lower perceived stress, anxiety and cortisol. Stress matters for men's vitality because chronic stress can dampen libido.
Sleep
Some studies report better sleep quality, which links to energy and hormones. Learn more in sleep and testosterone and the best time to take ashwagandha.
A quick reality check: studies test single ingredients, usually at hundreds of milligrams to several grams a day. SodaPeak blends eight botanicals into 82 mg per gummy (about 567 mg of dry herb), and the amount of each isn't disclosed. So research explains why an ingredient was chosen, not how SodaPeak will work for you. Compare every ingredient in our ingredients guide.
Who should be careful
The NIH NCCIH safety page notes possible side effects and rare reports of liver problems. Talk to a doctor if you have a thyroid condition, an autoimmune disease, liver problems, or take sedatives or immunosuppressants.
Compare it with maca in maca vs. ashwagandha.
Root vs. leaf extracts
Ashwagandha products may use root, leaf or combined extracts, often standardized to compounds called withanolides. Most trials summarized by the NIH Office of Dietary Supplements used root or root-and-leaf extracts at 240–1,250 mg a day. Products differ, so results from one extract don't automatically apply to another.
How it may help with stress
Ashwagandha is called an adaptogen, a term for herbs believed to help the body respond to stress. In trials, participants taking ashwagandha reported lower stress and anxiety scores, and some showed lower cortisol, a stress hormone. Because stress affects libido and energy, this is one reason it appears in men's formulas.
What about testosterone and fertility?
Some small studies have looked at testosterone and sperm quality in men, with mixed results. The evidence isn't strong enough to call ashwagandha a testosterone booster. If fertility or hormones are a concern, a doctor can run proper tests.
Side effects
According to the NIH NCCIH, short-term use is usually well tolerated, but side effects can include stomach upset, diarrhea and drowsiness. Rare cases of liver problems have been reported with ashwagandha supplements. Stop and seek medical advice if you notice yellowing skin or eyes, dark urine or unusual tiredness.
Who should avoid it
- Pregnant women.
- People with thyroid conditions or taking thyroid medication.
- People with autoimmune diseases or taking immunosuppressants.
- Anyone taking sedatives, unless a doctor approves.
How to judge a product that contains ashwagandha
- Find the amount. Is it listed on its own, or hidden in a proprietary blend?
- Compare with research doses. If studies used grams and a product contains milligrams, expect a gentler effect, if any.
- Check the company. A named distributor and a complete label are basic trust signals; see how to read a supplement label.
- Look for realistic claims. The FDA warns that some "natural" enhancement products contain hidden drug ingredients.
- Give it time. Botanicals are typically studied over 8–12 weeks.
The bottom line
Ashwagandha has the strongest human evidence among SodaPeak's botanicals, mainly for stress. It is not risk-free, so check the warnings above. Learn the best time to take it.
Choosing a quality product
- Look for the plant part (root or root-and-leaf) on the label.
- Check the amount per serving and whether it's standardized.
- Buy from an identifiable company with a full label.
Our take
For stress and sleep, ashwagandha is the best-supported botanical in this category, but read the cautions and check with your doctor if you have thyroid, liver or autoimmune conditions.
Introduce it on its own first so you can tell how your body responds.
Frequently asked questions
How long does ashwagandha take to work?
Most trials summarized by the NIH ran for 6 to 12 weeks. Some people notice changes in stress or sleep sooner, but give it at least several weeks.
Can ashwagandha affect my thyroid?
Ashwagandha may influence thyroid hormone levels. If you have a thyroid condition or take thyroid medication, speak with your doctor before using it.
Is ashwagandha safe long term?
Most studies lasted three months or less, so long-term safety is less clear. NCCIH also notes rare reports of liver problems, so stop and seek advice if you notice unusual symptoms.
Can I take ashwagandha with alcohol?
Both can cause drowsiness. Avoid heavy drinking and ask a doctor if you are unsure.
Is ashwagandha banned in any countries?
Rules differ by country and change over time. Check your local regulations if you travel or live outside the US.
Sources
This article is for general information and is not medical advice. These statements have not been evaluated by the FDA. We may earn a commission from purchases made through links on this page. See our affiliate disclosure.