Ashwagandha and Stress: What the Research Says

Ashwagandha (Withania somnifera) has been used in traditional Ayurvedic practices for centuries as an adaptogen — a plant believed to help the body adapt to stress. Modern science has begun to investigate these claims, focusing on how ashwagandha may influence stress levels, cortisol, sleep, and overall wellbeing.

In this article, we’ll look at recent studies on ashwagandha and stress, explained in simple terms.

🧪 Research on stress and cortisol

1. Reduction in cortisol levels (2012)

A randomized, double-blind, placebo-controlled study with 64 adults under chronic stress found that taking 300 mg of high-concentration ashwagandha root extract twice daily for 60 days led to:

• a 27.9% decrease in serum cortisol levels (vs. 7.9% in placebo),
• significant reductions in perceived stress scores.

👉 In simple words: people taking ashwagandha felt less stressed, and their main stress hormone (cortisol) dropped compared to placebo.

📖 Reference: Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. PubMed

2. Improvements in stress and anxiety (2019)

A 60-day study of 60 adults with stress symptoms tested 240 mg/day and 600 mg/day of ashwagandha extract vs. placebo. Both ashwagandha groups showed:

• significant reductions in Perceived Stress Scale (PSS) scores,
• improvements in sleep quality,
• dose-dependent effects (600 mg worked better than 240 mg).

👉 In simple words: more ashwagandha led to bigger improvements in how people rated their stress and sleep.

📖 Reference: Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. PubMed

3. Stress, wellbeing and safety (2021)

A meta-analysis (review of 7 clinical trials, 491 participants) concluded that ashwagandha supplementation was associated with:

• significant reductions in stress and anxiety scores,
• decreased cortisol levels,
• generally safe use in the short term.

👉 In simple words: across many studies, people taking ashwagandha felt less stressed, had lower stress hormones, and tolerated it well.

📖 Reference: Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-908. PubMed

🌱 What this means

• Ashwagandha has been tested in several clinical trials for stress.
• Results suggest it may help lower cortisol (the body’s main stress hormone) and improve self-reported stress and wellbeing.
• Effects are often stronger at higher doses (up to 600 mg/day).
• It is generally well tolerated in short-term studies.

⚠️ Important: Results can vary, and more long-term, large-scale studies are needed.

📌 Disclaimer

This article is for educational purposes only. Food supplements are not intended to diagnose, treat, cure, or prevent any disease. Always talk to your doctor before starting any supplement, especially if you have health conditions or are taking medication.

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