From the Research
Ashwagandha can help with stress management, as evidenced by the most recent and highest quality study, which found that a standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones 1.
Key Findings
- The study published in 2023 found that Ashwagandha root extract (ARE-500 mg) standardized for 2.5% withanolides significantly reduced perceived stress scale (PSS) scores and improved quality of life (QOL) scores in healthy adults with mild to moderate symptoms 1.
- The effective dose of Ashwagandha root extract was 500mg daily, containing 2.5% withanolides, taken for 60 days 1.
- Ashwagandha works as an adaptogen, helping the body resist various stressors by modulating the hypothalamic-pituitary-adrenal axis, which controls stress responses.
Important Considerations
- When purchasing ashwagandha, look for products that specify the withanolide content and consider well-studied extracts.
- Ashwagandha may interact with certain medications, including thyroid hormones, immunosuppressants, and sedatives, so consult with a healthcare provider before starting, especially if pregnant, breastfeeding, or having autoimmune conditions.
- While generally considered safe, ashwagandha may cause mild digestive discomfort, and taking it with food can help minimize this side effect.