Ingredient guide

Ashwagandha: what it is and what the research says

Ashwagandha is an adaptogen, a plant used for centuries in Ayurveda to help the body cope with pressure. It is one of the most studied herbs for stress and sleep.

  • Withania somnifera
  • The Indian winter cherry
Shop Kalma
  • The Indian winter cherryAlso known as
  • Kalma · 10:1 root extract, 5% withanolidesIn our gummies
  • Human trialsEvidence so far

What is Ashwagandha?

Ashwagandha (Withania somnifera) is a small evergreen shrub from India, the Middle East and Africa. The root is the part used in most of the research. Its Latin name, somnifera, means sleep bringing.

How Ashwagandha has been used

In Ayurveda it has been used for centuries as a rasayana, a tonic for strength and resilience. Today it is taken most often for everyday stress and better sleep.

Ashwagandha is one of the most studied adaptogens, with several placebo controlled trials in people. Most looked at stress and sleep, used root extract capsules, and ran for eight weeks or more.

What the research says

The studies so far.

See every ingredient
  • Human trial

    A study of a full spectrum ashwagandha root extract in reducing stress and anxiety in adults

    Chandrasekhar et al., Indian Journal of Psychological Medicine, 2012

    The ashwagandha group had significantly lower scores on stress questionnaires than the placebo group, and their serum cortisol fell by 27.9%.

    Read on PubMed (opens in a new window)
  • Human trial

    Efficacy and safety of ashwagandha root extract in insomnia and anxiety

    Langade et al., Cureus, 2019

    People taking ashwagandha fell asleep faster and rated their sleep quality higher than the placebo group. Anxiety scores also fell more.

    Read on PubMed (opens in a new window)
  • Review

    Effect of ashwagandha extract on sleep: a systematic review and meta analysis

    Cheah et al., PLOS One, 2021

    Ashwagandha had a small but significant effect on overall sleep. The effect was stronger in people with insomnia, at 600mg a day or more, and over eight weeks or more.

    Read on PubMed (opens in a new window)

Studies looked at Ashwagandha on its own, often in different forms and amounts, and did not test our gummies. Descriptions of traditional use are not health claims.

Kalma

Where to find it

Ashwagandha in Kalma.

Kalma contains a 10:1 ashwagandha root extract standardised to 5% withanolides, plus 2.8mg of Vitamin B6 (200% NRV) in every two gummies. Take them with breakfast.

£24.99

See the full product

Ashwagandha, answered.

Who should not take ashwagandha?

Don't take it if you're pregnant, breastfeeding or under 18. If you take prescription medication, or have a thyroid, liver or autoimmune condition, speak to your doctor first.

How long does ashwagandha take to work?

The studies ran for eight weeks or more. Give it two full packs.

Is ashwagandha legal in the UK?

Yes. The Food Standards Agency is reviewing its safety in food supplements, and we follow its guidance.

More ingredient guides.