Ashwagandha is an herbal supplement that hasn’t been widely studied for its mental health benefits. There’s some evidence it may help with sleep, focus, stress, anxiety, and mood.
Always talk to your healthcare provider before starting a new medication or supplement.
Ashwagandha may be used alongside other supports, but it isn’t a replacement for things like therapy, psychiatric medication, or self-care.
Ashwagandha is an over-the-counter herbal supplement that’s said to have some mental and physical health benefits. While not regulated by the Food and Drug Administration (FDA), research suggests that it may help with sleep, stress, and anxiety.
However, most ashwagandha studies are relatively small, and their results have been inconsistent. So, like other supplements and medications, ashwagandha isn’t necessarily right for everyone, and the results you get from taking it may vary.
If you’re curious about how ashwagandha might improve your mental health, talk to your doctor or psychiatric provider. They can describe the potential risks and benefits, alert you to possible side effects, and ensure you’re taking a dose and formula that’s safe for you. In the meantime, learning more about ashwagandha can help you prepare to have this conversation with your provider.
How can ashwagandha benefit mental health?
We currently lack large, long-term studies on the mental health benefits of ashwagandha. But it’s been used as part of traditional medicine practices in other parts of the world — notably in India — for a very long time. Ashwagandha is considered an adaptogen. This means it’s a plant that may improve well-being by lowering stress, anxiety, and fatigue.
Ashwagandha is believed to improve mental health by balancing the stress hormone cortisol. By taking it, people may feel more relaxed and less anxious. This may result in better sleep and more energy. There’s also some evidence to suggest that ashwagandha may improve memory and focus. These benefits can support improved mental health overall.
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What mental health conditions can ashwagandha help with?
Ashwagandha isn’t considered a mental health medication or a form of psychiatric treatment. It’s not meant to replace prescription medications. But some people may choose to use it to support their mental health.
Reduce stress and anxiety: Some people say that while it may not remove the effects of stress entirely, ashwagandha can make it more manageable.
Improve sleep quality: With better sleep comes more energy and less fatigue. Getting adequate rest is important for maintaining your mental health.
Reduce depression: However, research is limited, and we aren’t sure how ashwagandha interacts with all antidepressants or other psychiatric medications.
As you review these findings, keep in mind that no supplement or medication is magic. While many can provide some relief, they’re usually part of a broader system of support.
In the case of ashwagandha, it might be helpful to think of it as just one part of your well-being tool kit. It can’t take the place of things like therapy, psychiatric medication, or self-care. It’s also not a substitute for healthy behaviors like getting adequate rest, eating a balanced diet, exercising regularly, and managing your stress level.
But if your provider says that ashwagandha is safe for you to take, and you think it might help you, it might be something to consider.
Ashwagandha safety and side effects
Ashwagandha may have some mental health benefits. But it isn’t considered universally safe and effective for everyone, and it’s been banned in Denmark since 2023.
So if you’re interested in taking it, talk to your psychiatric provider or healthcare provider first. Let them know what you hope to achieve by taking it, and be sure to disclose any medications you’re currently on. They can go over potential risks and side effects. Together, you can decide whether ashwagandha might be a helpful addition to your treatment plan or if it’s something you should avoid.
In the meantime, please note that ashwagandha isn’t considered safe for:
Pregnant or breast/chestfeeding people
People with prostate cancer
People with an autoimmune condition
People taking medications for diabetes, high blood pressure, sleep, anxiety, seizures, or autoimmune conditions
People who have a thyroid condition (like hypothyroidism or hyperthyroidism)
People preparing for an upcoming surgical procedure
If you and your provider determine that ashwagandha may not be right for you, ask them about other options. For example, if you’re struggling with sleep, stress, or mood, therapy might help. You can also inquire about supplements or medications besides ashwagandha that could reduce your symptoms and improve your mental health.
When it comes to using herbal supplements like ashwagandha for mental health, it’s important to recognize that the FDA doesn’t regulate these supplements. I encourage people to work with their provider to determine what type of supplement and dosage is right for them.
Halee Fullerton, PMHNP-BC
Clinical reviewer
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Ashwagandha is an herbal supplement that doesn’t require a prescription. It’s not regulated by the FDA and isn’t safe or effective for everyone. However, some research — although limited — suggests ashwagandha may improve your mood, help you sleep, reduce fatigue, and manage stress and anxiety. If you’re curious about using it to strengthen your mental health, talk to your provider. They can help you understand the potential risks and benefits so that you can use it safely.
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Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Halee Fullerton, PMHNP-BC
Halee is a psychiatric nurse practitioner with experience treating children, adolescents, and adults. She has worked in outpatient community health with children/adolescents as well as inpatient substance use disorder treatment. She currently sees patients via outpatient telehealth. Before becoming a psychiatric nurse practitioner, she worked in emergency rooms, medical-surgical units, long-term care facilities (including Alzheimer/dementia units) and the intensive care unit.
She chose a career in mental health because she wanted to help people and to contribute to breaking down stigma around mental health. She is especially passionate about working with people who are navigating substance use disorders, depressive disorders, and anxiety/trauma-related disorders. She has three labradoodles that she adores.
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