Is ashwagandha good for stress and anxiety?

June 2, 2025

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a powerful adaptogenic herb long used in Ayurvedic medicine. Often referred to as 'Indian ginseng' or 'winter cherry,' ashwagandha is prized for its ability to help the body adapt to stress, support mental clarity, and promote overall well-being. As an adaptogen, it helps balance physiological processes and supports the body's resilience to physical and emotional stressors.

How Ashwagandha Works in the Body

Ashwagandha interacts with the hypothalamic-pituitary-adrenal (HPA) axis, which plays a central role in the body's stress response. It helps regulate cortisol levels-the primary stress hormone-by modulating the body's reaction to stress. Additionally, ashwagandha contains active compounds like withanolides, alkaloids, and sitoindosides that contribute to its calming and neuroprotective effects.

These bioactive compounds influence neurotransmitter activity, including GABA (gamma-aminobutyric acid), which plays a role in reducing neuronal excitability and promoting relaxation. By supporting neurotransmitter balance and reducing oxidative stress, ashwagandha may help alleviate symptoms of anxiety and chronic stress.

Scientific Evidence Supporting Ashwagandha for Stress and Anxiety

Several clinical studies have explored the efficacy of ashwagandha in reducing stress and anxiety symptoms. One of the most cited randomized, double-blind, placebo-controlled trials found that participants taking 300 mg of standardized ashwagandha extract twice daily experienced significant reductions in stress and cortisol levels compared to the placebo group.

Reduced Cortisol: Ashwagandha has been shown to lower cortisol levels by up to 30%, helping the body return to a balanced state.
Improved Anxiety Scores: Participants in multiple studies reported lower anxiety scores on standardized scales such as the Hamilton Anxiety Rating Scale (HAM-A).
Better Sleep Quality: Ashwagandha may also improve sleep quality, which is often disrupted by chronic stress and anxiety.

These findings suggest that ashwagandha may be an effective natural option for managing mild to moderate anxiety and stress-related symptoms.

Benefits of Ashwagandha Beyond Stress Relief

While stress and anxiety relief are among the most well-known benefits, ashwagandha offers a range of other health-supportive properties:

Cognitive Function: Ashwagandha may enhance memory, attention, and information processing speed.
Energy and Vitality: It supports adrenal health, which can improve energy levels and reduce fatigue.
Immune Support: Its antioxidant properties help strengthen the immune system and reduce inflammation.
Hormonal Balance: Ashwagandha may support thyroid function and reproductive health, particularly in women.

These additional benefits make it a versatile supplement for overall wellness, especially for those experiencing burnout or chronic stress.

How to Take Ashwagandha for Anxiety

When considering ashwagandha for anxiety, it's important to choose a high-quality, standardized extract. Look for products containing KSM-66 or Sensoril, which are clinically studied forms of ashwagandha with consistent potency.

Recommended Dosage:

For stress and anxiety: 300-600 mg of standardized extract per day, typically divided into two doses.
Start with a lower dose and gradually increase as tolerated.
Take with meals to enhance absorption and reduce the risk of gastrointestinal discomfort.

Consistency is key. Most users report noticeable effects within 2-4 weeks of daily use, though some may experience benefits sooner.

Potential Side Effects and Safety Considerations

While ashwagandha is generally well-tolerated, some individuals may experience mild side effects, especially at higher doses. These can include:

Digestive upset (nausea, diarrhea, or stomach cramps)
Drowsiness or sedation, especially when combined with other calming supplements
Headache or dizziness in rare cases

To minimize side effects, start with a low dose and monitor your body's response. If you're taking medications or have underlying health conditions, consult a healthcare provider before starting ashwagandha.

Who Should Avoid Ashwagandha?

Although ashwagandha is natural, it may not be suitable for everyone. Avoid or use caution if you:

Are pregnant or breastfeeding
Have autoimmune conditions (e.g., lupus, rheumatoid arthritis)
Are taking sedatives, thyroid medication, or immunosuppressants
Have a history of hormone-sensitive conditions

Always consult a qualified healthcare professional before adding any new supplement to your routine, especially if you have a medical condition or are on prescription medications.