From the Research
Taking 600 mg of Ashwagandha daily may help reduce stress and anxiety, as evidenced by a significant reduction in perceived stress scale scores and serum cortisol levels in a study published in 2019 1. This adaptogenic herb has shown promise in lowering cortisol levels and improving stress response in several studies, with effects typically appearing after 4-8 weeks of consistent use. Benefits may include:
- Reduced anxiety symptoms
- Improved stress resilience
- Better sleep quality
- Potentially enhanced cognitive function under stress However, Ashwagandha carries risks including:
- Digestive discomfort (nausea, diarrhea)
- Drowsiness
- Potential interactions with medications for thyroid disorders, diabetes, high blood pressure, or immunosuppressants It should be avoided during pregnancy and by those with autoimmune conditions like rheumatoid arthritis or lupus. The 600 mg daily dose falls within the typical therapeutic range (300-600 mg), but starting with a lower dose and gradually increasing can help minimize side effects. For best results, choose a standardized extract (typically containing 1.5-5% withanolides), take it consistently, and consult a healthcare provider before beginning, especially if you have existing health conditions or take medications, as supported by a systematic review and meta-analysis published in 2022 2 and a randomized, double-blind, placebo-controlled study published in 2023 3.