About the benefits of this ancient adaptogen
Ashwagandha is a traditional Ayurvedic herb that’s gaining attention for its ability to help the body better handle the demands of modern life. In this guide, we break down what ashwagandha is, how it works and what science says about its key benefits, including:
- supporting memory
- helping to relieve restlessness and nervousness, which may promote better sleep.
You’ll also discover how long it typically takes to feel its effects and how to get the most out of it through consistent use over time, as well as how to choose the time of day that best fits your needs and your routine.
The takeaway
Ashwagandha may help relieve restlessness and nervousness and promote a calmer state of mind, but its effects build progressively over time rather than immediately. With consistent use over several weeks, it can become part of a broader routine, during that time, that supports calm, balance and rest, especially when taken at a time that aligns with your natural wind-down rhythm.
This is why ashwagandha is included in our Calm My Mind product from the Energy Bird Natural Health Supplements range, designed to fit into the BALANCE part of the day. The combination of ashwagandha with L-Theanine could help support temporary relaxation and help relieve restlessness and nervousness to promote a sense of calm and help wind down.
If you’d like to learn more, explore the article below.
Ashwagandha - The ancient adaptogen with modern benefits
What is ashwagandha?
Ashwagandha (Withania somnifera) is a medicinal plant that has been used for thousands of years in traditional Ayurvedic Indian medicine. The plant belongs to the Solanaceae family and is sometimes referred to as “Indian ginseng” or “winter cherry” (Lerose et al. 2024).
In Ayurvedic medicine, ashwagandha belongs to a category of herbs used to support resilience and overall vitality. It has been traditionally used to support memory, promote calmness, by helping to relieve restlessness and help maintain overall balance in the body (Ayurvedic Pharmacopoeia of India 2001).
At Energy Bird, we've incorporated it into our Calm My Mind formula because of its ability to help relieve restlessness and nervousness and the breadth of research supporting its use.
What are ashwagandha’s benefits?
Ashwagandha has gained significant attention in recent years as scientific research explores the biological mechanisms behind its traditional uses. While many of its benefits were first described in Ayurvedic medicine, modern studies increasingly assess its effects on promoting a calm state of mind and supporting cognitive functions, such as memory, and overall well-being.
The major active ingredients of ashwagandha are withanolides, a group of naturally occurring steroids, and various alkaloids, with withanine appearing to be the main one among them (Della Porta et al. 2023).
Support for memory
Ashwagandha has been traditionally used in Ayurveda also as a memory enhancer. Modern scientific research supports its traditional use to support cognition, by demonstrating that people taking ashwagandha for several weeks, experienced significant improvements in various aspects of cognitive and psychomotor performance such as memory, executive function, attention, and information-processing speed (Choudhary et al. 2017, Pingali et al. 2014, Ng et al. 2019).
The plant’s antioxidant and neuroprotective properties have been proposed as possible mechanisms behind these effects. Experimental research indicates that compounds in ashwagandha may help protect neuronal cells from oxidative stress and support healthy brain function (Lerose et al. 2024).
Relief of restlessness and nervousness
In Ayurvedic medicine, ashwagandha has traditionally been used to help relieve restlessness and nervousness, which could help promote sleep. This is especially important at the end of the day, when you want to wind down and prepare your body for a good restorative night sleep.
Modern science appears to confirm these benefits of ashwagandha. In clinical studies, ashwagandha has been associated with reduced stress-related symptoms and improvements in sleep (Langade et al. 2019; Langade et al. 2021, Akhgarjand et al. 2022, Alsanie et al. 2026), which is consistent with its traditional Ayurvedic use of helping to relieve restlessness, which may help promote sleep (Khare 2004, Upton 2000).
How long does ashwagandha take to work?
If you're considering taking ashwagandha you're probably wondering how long it takes to notice the results.
Like many herbal adaptogens, ashwagandha typically works gradually over time rather than immediately. Most scientific research assessed the benefits of ashwagandha over several weeks of consistent supplementation, indicating that its beneficial effect would build up over time. However, it is important to keep in mind that each individual is different and therefore could experience the effects of ashwagandha in a different way and point of time. This would also depend on the dosage taken and the wellness goal (Marchi et al. 2025; Della Porta et al. 2023, Ng et al. 2019). If you experience persistent symptoms, however, consult your health care provider.
Memory
Cognitive processes often change slowly, which means benefits related to memory may take several weeks before becoming noticeable (Ng et al. 2019). Consistent daily intake for a period is generally required to support these effects. However, if you experience persistent symptoms, you should consult your health care provider.
Restlessness and nervousness
It appears to also take several weeks of taking ashwagandha, before experiencing its adaptogenic properties that may help promote a calmer state by reducing restlessness and nervousness. Clinical studies that evaluated perceived stress, suggested that improvements may occur after several weeks of use (Akhgarjand et al. 2022). As above, if you experience persistent symptoms, consult your health care provider.
How to experience ashwagandha’s benefits
Several factors could be considered when using ashwagandha, in order to unlock its benefits. A few practical habits could make a meaningful difference in how well ashwagandha works for you.
Choose quality extracts
Using quality extracts of ashwagandha root could help ensure that you take consistent levels of active compounds, such as withanolides, during the whole time that you are taking the supplement.
Take it in a structured way
Because adaptogenic herbs work gradually, consistency is important. Research trials typically examine outcomes over several weeks, emphasizing the importance of regular, consistent intake, during the periods that you feel that you need the support of ashwagandha, in order to help your body manage the demanding tasks of modern daily life.
During these periods, it is recommended to take ashwagandha daily. Setting a daily reminder and taking your product at the same time each day helps establish the habit and supports continuity of use. Always, if you experience persistent symptoms, consult your health care provider.
Give it time
Ashwagandha is not a quick fix. You should plan to use it consistently for several weeks, during the period you are using it, in order to unlock its benefits, as scientific research has demonstrated.
Consider your timing
Many people incorporate ashwagandha in the evening as part of their wind-down routine, during the periods they feel they need to use it
Calm My Mind is designed keeping in mind evening use as part of the complete BUILD-BOOST-BALANCE system.
Combine ashwagandha with L-Theanine
L-Theanine is an amino acid naturally found in green tea that has been shown to temporarily promote relaxation (Nobre et al. 2008; Kimura et al. 2007; Lu et al. 2004). It could be a good idea to combine ashwagandha with L-Theanine to support your overall cognitive wellness.
In our Calm My Mind formula, ashwagandha is paired with L-Theanine. Combining the two adaptogens may help to benefit from the temporary relaxing properties of L-Theanine along with the restlessness reducing, building over time, ones of ashwagandha, as part of a broader evening wellness strategy for stress management.
Frequently Asked Questions about ashwagandha
These are the most common questions we hear about ashwagandha use. Reach out to our team if yours isn't covered here.
Can I take ashwagandha every day?
Ashwagandha is generally well tolerated and its effect in helping to relieve restlessness are built with consistent daily use over the period of time that it is used. We recommend taking ashwagandha for as long as you feel that you need to help your body wind down, but keep in mind that it may take a few weeks before experiencing its benefits. Always read and follow the label carefully when using supplements containing ashwagandha. If you have any doubts or questions about how long you could take the product, or if you experience persistent symptoms consult your healthcare provider.
What happens if I miss a few days?
It is recommended to take ashwagandha daily, during the periods that you feel that you need it to support yourself. If you miss some days, don’t worry, simply resume your regular schedule when you're able. We do not recommend taking more than what is indicated on the product label.
Will ashwagandha make me sleepy?
Ashwagandha is traditionally used in Ayurveda to help relieve restlessness and nervousness. It is not a sedative. Many users describe feeling calm while remaining mentally clear, which is why it fits well in the BALANCE category. Always read and follow the label carefully when using supplements containing ashwagandha. If you have any doubts or questions about taking ashwagandha, do not hesitate to consult your healthcare provider.
How will I know if it's working?
Each person is different and therefore could experience the benefits of ashwagandha in a different way and point of time. Typically, the effect of ashwagandha would build up over time and may last for as long as you take it. Keeping a short daily journal during your first few weeks of use can help you track subtle changes that might otherwise go unnoticed. If you have questions about whether ashwagandha is right for you, do not hesitate to consult your healthcare provider.
Experience the benefits of ashwagandha with Calm My Mind
Our Calm My Mind formula delivers an ashwagandha extract combined with L-Theanine for a well-rounded approach to stress support. L-Theanine could promote temporary relaxation, while ashwagandha could help relieve restlessness and nervousness, which is usually felt after a few weeks of consistent daily supplementation, for the period that it is used. As a part of our BUILD-BOOST-BALANCE system, it is designed to support the kind of calm in the evening that could help you wind down before going to bed for a good quality night sleep, which could help revitalize you and prepare your body for the demanding next day.
Ready to explore it for yourself? Try Calm My Mind or take our energy quiz to find our recommendations for the combination that may best fit your needs.
References
Akhgarjand et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022; Nov;36(11):4115-4124.
Alsanie et al. Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose-response meta-analysis of randomized controlled trials. Complement Ther Med. 2026; May:97:103325.
Ayurvedic Pharmacopoeia of India. GOVERNMENT OF INDIA MINISTRY OF HEALTH AND FAMILY WELFARE DEPARTMENT OF AYUSH; 2001.
Choudhary et al. Efficacy and safety of ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. J Diet Suppl. 2017; Nov 2; 14(6):599-612.
Della Porta et al. Effects of Withania somnifera on cortisol levels in stressed human subjects: A systematic review. Nutrients. 2023; Dec 5;15(24):5015.
Khare CP. Indian Herbal Remedies: Rational Western Therapy, Ayurvedic and Other Traditional Usage, Botany. New York (NY): Springer; 2004.
Kimura et al. L-Theanine reduces psychological and physiological stress responses. Biological Psychology. 2007; 74(1):39-45.
Langade et al. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus. 2019 ; Sep 28;11(9):e5797.
Langade et al. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. J Ethnopharmacol. 2021; Jan 10:264:113276.
Lerose et al. Withania somnifera (L.) Dunal, a potential source of phytochemicals for treating neurodegenerative diseases: A systematic review. Plants (Basel). 2024; Mar 8;13(6):771.
Lu et al. The acute effects of L-Theanine in comparison with alprazolam on anticipatory anxiety in humans. Human Psychopharmacology. 2004; 19(7):457-465.
Marchi et al. The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis. BJPsych Open. 2025; Oct 27;11(6):e260.
Nobre et al. L-Theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition. 2008; 17(Suppl1):167-168.
Ng et al. A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytother Res. 2020; Mar;34(3):583-590.
Pingali et al. Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Res. 2014; Jan;6(1):12-8.
Upton R. American Herbal Pharmacopoeia and Therapeutic Compendium: Ashwagandha Root (Withania somnifera) - Standards of Analysis, Quality Control, and Therapeutics. Santa Cruz (CA): American Herbal Pharmacopoeia; 2000.
