Ashwagandha 101: The Adaptogen for Modern Stress

Ashwagandha might be hard to pronounce, but it’s easy to love. This ancient herb has been used for centuries in traditional wellness practices, and today it’s one of the most popular supplements for stress support and overall vitality.†  If you’ve ever wondered “what is ashwagandha?” or “how does it work?”—you’re in the right place. 

What Is Ashwagandha? 

Ashwagandha (Withania somnifera) is a small shrub native to India and parts of Africa. In Ayurveda, one of the world’s oldest healing traditions, it’s considered a Rasayana—a rejuvenating tonic used to support vitality and overall well-being(1). 

Traditionally, the root has been the main part of the plant used in herbal preparations. However, some modern extracts also make use of the leaves, which contain their own beneficial compounds (2). Today, most supplements rely on standardized extracts of the root, the leaves, or both, so you get consistent and reliable levels of activity.

Benefits of Ashwagandha 

Ashwagandha is what’s known as an adaptogen—a type of herb that helps the body adapt to everyday stressors.†   It’s also one of the most studied adaptogens in the world. 

Here are some of the ways it’s been used and researched: 

• Stress and balance 
  • Ashwagandha is traditionally used to help the body adapt to stress, and modern studies suggest it may help support healthy cortisol levels.†   
• Sleep and relaxation
  • Some research has explored its role in supporting restful sleep (3).
• Focus & Memory
  • In Ayurveda, it has long been used to help with memory and concentration (3).†  

How to Take Ashwagandha 

What form? 

You’ll find ashwagandha in many forms—tinctures, capsules, powders, and even gummies. The BEST form for you is the one you’ll take every day, so consider which might work best with your schedule and lifestyle.  

Best time to take it?

Many people enjoy it in the evening for relaxation, though it can also be taken in the morning to support a balanced day.†   

With or without food?  

Often best taken with meals for better absorption, but can be taken any time of day, with or without food, with regard to stomach upset. 

How much should I take? 

Most clinical research on ashwagandha uses 300–600 mg per day of a standardized root extract. A common approach is 300 mg taken twice daily, which has been studied for stress, sleep, and general well-being (4).†   

That said, dosage can vary depending on: 

Form used: Whole root powder often requires much higher amounts (2–5 grams per day) compared to concentrated extracts (7). 

Individual tolerance: Some people may notice effects at the lower end, while others may benefit from a higher amount. 

Because ashwagandha can interact with medications and underlying health conditions, it’s best to consult with your health care practitioner before taking any new products, and to start at the lower end of the studied range. 

 

Choosing the Right Ashwagandha 

Not all ashwagandha is the same. Some supplements use root-only extracts, staying close to traditional practices, while others use root-and-leaf blends to capture a broader spectrum of beneficial compounds. Both forms are used in modern wellness, but what matters most is choosing an extract that is clinically studied, standardized, and tested for quality. 

Two of the best-known examples are KSM-66® (a root-only extract) and Sensoril® (a root-and-leaf extract)—both backed by research for their role in stress, sleep, mood, and overall well-being.†

At MegaFood, we thoughtfully include ashwagandha in several formulas designed to support your unique needs: 

• Ashwagandha Complex – Everyday adaptogenic wellness support with Sensoril® Ashwagandha and other botanicals.†   
• Ashwagandha Gummies – Reduce stress and occasional anxiety with zero sugar1 mixed berry gummies.†   
• Stress Mushroom – Combines KSM-66® ashwagandha with functional mushrooms to help the body adapt to stress.†   
• Adrenal Strength – Formulated to help reduce perceived stress and support adrenal balance with Sensoril® ashwagandha and additional botanical and nutritional support.†   

Ashwagandha is more than a wellness buzzword—it’s a time-tested herb that has supported balance and vitality for centuries.†  Whether you’re looking to support stress resilience, sleep, or focus, consistency and quality are the keys to supporting results. 

With MegaFood formulas like Ashwagandha Complex and Adrenal Strength, you can bring the power of this ancient adaptogen into your daily routine.†   

Explore MegaFood Ashwagandha products today and find your foundation for calm, balanced support. 

 

References: 

Singh, N., et al. (2011). Journal of Alternative and Complementary Medicine. 

Mishra, L. C., et al. (2000). Phytochemistry. 

Choudhary, D., et al. (2015). Pharmacognosy Research. 

Lopresti, A. L., et al. (2019). Medicine. 

Chandrasekhar, K., et al. (2012). Indian Journal of Psychological Medicine. 

Tandon, N., & Yadav, S. S. (2020). Journal of Ethnopharmacology. 

National Institute for Public Health and the Environment (RIVM). Ashwagandha (Withania somnifera) Risk Assessment Report. Bilthoven, The Netherlands; 2024. 

(1) Not a Low-Calorie Food