From the Research
The recommended dosage of Ashwagandha for reducing stress and anxiety in adults is 500 mg of a root extract standardized to contain 2.5% withanolides, taken once daily, as evidenced by a recent randomized, double-blind, placebo-controlled study 1.
Key Findings
- The study found that Ashwagandha root extract (ARE-500 mg) standardized for 2.5% withanolides with piperine (5 mg of 95% piperine) once daily for 60 days significantly improved perceived stress scale (PSS), generalized anxiety disorder (GAD-7), and quality of life (QOL) scores in healthy individuals with mild to moderate symptoms.
- The study also found that ARE was associated with a greater reduction in morning salivary cortisol and an increase in urinary serotonin compared to placebo.
- The results of the study suggest that ARE with 2.5% withanolides can effectively improve stress and anxiety by reducing cortisol and increasing serotonin in healthy individuals with mild to moderate symptoms.
Usage and Safety
- Ashwagandha works as an adaptogen, helping the body resist various stressors by potentially regulating cortisol levels and supporting adrenal function.
- The herb appears to modulate GABA receptors in the brain, which may explain its calming effects.
- It's generally well-tolerated, but some people experience mild side effects like digestive upset or drowsiness.
- Those who are pregnant, have autoimmune conditions, or take sedatives or thyroid medications should consult with a healthcare provider before use.
- Starting with a lower dose and gradually increasing can help minimize potential side effects while determining your optimal dosage.
Comparison with Other Studies
- Other studies have also found that Ashwagandha supplementation can reduce anxiety and stress levels, with some studies suggesting a dose range of 300-600 mg of a root extract standardized to contain 1.5-5% withanolides, taken once or twice daily 2, 3, 4, 5.
- However, the most recent and highest quality study 1 suggests that a dosage of 500 mg of a root extract standardized to contain 2.5% withanolides, taken once daily, may be the most effective for reducing stress and anxiety in adults.