From the Research
Ashwagandha is a beneficial adaptogenic herb that can help reduce stress, anxiety, and improve overall well-being, with a typical dose ranging from 300-600mg of root extract daily, as supported by the most recent and highest quality study 1.
Key Points
- The effects of Ashwagandha on stress and anxiety have been consistently shown to be beneficial in multiple studies, including a systematic review and meta-analysis 1.
- The recommended dose of Ashwagandha root extract is between 300-600mg daily, with some studies using up to 1000mg daily for specific conditions 2.
- Ashwagandha appears to work by regulating cortisol levels and influencing neurotransmitter function in the brain, leading to reduced stress and anxiety 3.
- While generally considered safe, Ashwagandha may interact with certain medications or have adverse effects in certain individuals, such as pregnant or breastfeeding women, those with autoimmune conditions, or individuals on medication for thyroid disorders or diabetes 4.
Important Considerations
- It is essential to consult with a healthcare provider before beginning Ashwagandha supplementation, especially if you have existing health conditions or take medications 1.
- Ashwagandha can be consumed with food to minimize stomach discomfort, and it is recommended to start with a lower dose and gradually increase while monitoring your body's response 3.
- The quality of Ashwagandha products can vary, and healthcare professionals should be aware of the potential for conflicting results due to poor quality controls 4.
Summary of Evidence
- A systematic review and meta-analysis of randomized controlled trials found that Ashwagandha formulations have beneficial effects on stress and anxiety, with a significant reduction in Perceived Stress Scale (PSS) and Hamilton Anxiety Scale (HAS) scores, as well as serum cortisol levels 1.
- Another study found that Ashwagandha root aqueous extract was beneficial in reducing stress and anxiety, with significant improvements in sleep quality and reduced serum cortisol levels 3.
- A review of the current understanding of Ashwagandha highlighted its potential therapeutic and health-promoting effects, including its ability to reduce stress and anxiety, and improve overall well-being 4.