Ashwagandha for Stress: 9 Proven Benefits + 30-Day Plan

Short answer: Ashwagandha may help reduce stress, improve sleep quality, and support cortisol balance in many adults when used appropriately. Combine it with good sleep, movement, and mindful habits for best results. See the 30-day plan and safety notes below.

What it is: An adaptogenic herb (Withania somnifera) traditionally used to support stress resilience.
Potential benefits: Lower perceived stress, better sleep, calmer mood, focus, energy balance.
Common dosage: 300–600 mg/day of a standardized root extract (e.g., KSM-66, Sensoril), typically with meals.
Onset: Some feel effects within 1–2 weeks; full benefits often 4–8 weeks.
Safety: Not for pregnancy, certain thyroid issues, or sedative interactions without clinician guidance. See full cautions below.

Quick start: Jump to the 30-day plan or review safety and who should avoid.