From the Research
Ashwagandha supplementation significantly reduces anxiety and stress levels, and its use is recommended for stress relief and anxiety reduction, with a recommended dosage of 300-600mg daily of a standardized extract. The evidence from recent studies, such as the 2022 systematic review and meta-analysis 1, supports the effectiveness of ashwagandha in reducing anxiety and stress levels. This study found that ashwagandha supplementation significantly reduced anxiety (SMD: -1.55,95% CI: -2.37, -0.74; p = .005; I2 = 93.8%) and stress level (SMD: -1.75; 95% CI: -2.29, -1.22; p = .005; I2 = 83.1%) compared to the placebo.
Some key points to consider when using ashwagandha for stress relief and anxiety reduction include:
- The recommended dosage typically ranges from 300-600mg daily of a standardized extract (containing 1.5-5% withanolides)
- Ashwagandha should be taken for at least 6-8 weeks for optimal results
- Most studies show significant reductions in cortisol levels and anxiety scores compared to placebo, with improvements often noticeable after 4 weeks of consistent use
- Ashwagandha works primarily as an adaptogen, helping the body resist various stressors by modulating stress hormone production and supporting neurotransmitter function
- Side effects are generally mild and may include digestive discomfort, drowsiness, or headaches
- It's essential to purchase from reputable brands that test for purity and standardize their extracts
- Those taking medications for thyroid conditions, diabetes, high blood pressure, or immunosuppressants should consult healthcare providers before use, as should pregnant or breastfeeding women
- For best results, take ashwagandha with food, either as a single dose or divided throughout the day
Other studies, such as the 2012 randomized double-blind, placebo-controlled study 2 and the 2019 double-blind, randomized, placebo-controlled clinical study 3, also support the effectiveness of ashwagandha in reducing stress and anxiety. However, the 2022 systematic review and meta-analysis 1 provides the most recent and highest quality evidence, and its findings should be prioritized when making recommendations. Additionally, a 2022 qualitative analysis of a double-blind randomized control trial 4 found that ashwagandha increased college students' perceived well-being through supporting sustained energy, heightened mental clarity, and enhanced sleep quality. Another study from 2017 5 found that ashwagandha root extract can be used for body weight management in adults under chronic stress.