From the Guidelines
Ashwagandha is not recommended for stress relief and anxiety reduction based on the provided evidence, as there is no mention of ashwagandha in the given studies. The studies provided focus on cognitive behavioral therapy, mindfulness-based interventions, and positive psychological interventions for stress relief and anxiety reduction. For example, a meta-analysis including 28 RCTs (n=3,940) showed that CBT interventions favorably address anxiety, depression, and mood disturbance in patients with nonmetastatic breast cancer 1. Additionally, a systematic review including 52 randomized and quasi-randomized trials with 3,731 patients showed that music therapy benefits patients with anxiety (P<.001) 1. Mindfulness-based interventions have also been associated with improvements in physical and mental health-related quality of life, depression, anxiety, physical activity, and blood pressure 1.
Some key points to consider for stress relief and anxiety reduction include:
- Cognitive behavioral therapy (CBT) and cognitive-behavioral stress management have been shown to effectively reduce psychologic symptoms (anxiety and depression) as well as physical symptoms (pain and fatigue) in patients with cancer 1.
- Mindfulness-based interventions, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, have been associated with small to medium effects on stress, depressive symptoms, and anxiety 1.
- Positive psychological interventions, such as promoting optimism, gratitude, and positive affect, have been found to improve indicators of psychological well-being and support cardiovascular health 1.
- Music therapy, meditation, and yoga may also be used to reduce anxiety in patients with breast cancer 1.
It is essential to consult healthcare providers before using any supplements or interventions, especially for those taking medications or with underlying medical conditions. While these interventions appear effective for many people with mild to moderate stress and anxiety, they should complement rather than replace professional mental health treatment for severe conditions.
From the Research
Evidence for Ashwagandha in Stress Relief and Anxiety
- The use of ashwagandha for stress relief and anxiety has been studied in several clinical trials, with most showing a positive effect 2, 3, 4, 5, 6.
- A systematic review and meta-analysis of 12 randomized controlled trials found that ashwagandha supplementation significantly reduced anxiety and stress levels compared to placebo 2.
- A prospective, randomized double-blind, placebo-controlled study found that a high-concentration full-spectrum extract of ashwagandha root significantly reduced stress and anxiety in adults 3.
- Another study found that ashwagandha root extract was beneficial in reducing stress and anxiety in healthy adults, with significant reductions in perceived stress scale scores and serum cortisol levels 4.
- A qualitative analysis of a double-blind randomized control trial found that ashwagandha supplementation increased college students' perceived well-being through supporting sustained energy, heightened mental clarity, and enhanced sleep quality 5.
- Ashwagandha has also been found to be effective in body weight management in adults under chronic stress, with significant improvements in primary and secondary measures 6.
Dosage and Efficacy
- The optimal dosage of ashwagandha for stress relief and anxiety is not established, but studies have used doses ranging from 125mg to 700mg per day 3, 4, 5.
- A non-linear dose-response analysis found that ashwagandha supplementation had a favorable effect on anxiety until 12,000mg/d and stress at a dose of 300-600mg/d 2.
- Further high-quality studies are needed to firmly establish the clinical efficacy of ashwagandha for stress relief and anxiety 2.