Does ashwagandha really work against stress?
It appears to improve stress and sleep, but there are serious safety catches. Denmark banned ashwagandha as a supplement and the Dutch RIVM warns of liver, thyroid and adrenal damage. Do not use it during pregnancy, breastfeeding, or with thyroid or liver problems, and preferably only short-term and in consultation with a doctor.
In terms of effect there is reasonable evidence: several randomised trials find that ashwagandha extract slightly improves stress and sleep quality, with a drop in the stress hormone cortisol. As a herb against stress it is among the better-supported options.
But safety is under pressure. In 2023 Denmark was the first EU country to ban ashwagandha in food supplements, because the risk assessment could not establish a safe lower limit. The Dutch RIVM warns (2024) that products can cause liver damage, an overactive thyroid and suppression of the adrenal system in sensitive people.
The French ANSES advises against it during pregnancy, breastfeeding, for minors and people with thyroid, liver or heart conditions; at EU level a procedure that could lead to broader restriction is underway. In short: it can help against stress, but not without risk. Keep it short-term, avoid it in the groups mentioned, and consult a doctor if you take medication.
Efficacy from randomised trials on stress and cortisol; safety and legal status from the Danish ban (2023), the RIVM warning (2024) and the ANSES advice (2024).