Results from several clinical trials suggest that ashwagandha extracts may help reduce stress and anxiety. A 2021 systematic review identified seven studies investigating ashwagandha to treat stress and anxiety [7]. A total of 491 adults, all from India, with either self-reported high stress and anxiety or a diagnosed anxiety disorder, were randomized to take ashwagandha or placebo for 6 to 8 weeks. Six of the studies used extracts made from ashwagandha root alone (three studies, KSM-66), root and leaf (two studies, Sensoril or Shoden), or unspecified parts (one study), while the seventh study used dried root powder made into granules. The ashwagandha dose varied from 240 to 1,250 mg/day of extract or 12,000 mg/day of whole root granules equivalent to 6,000 mg of root powder. Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels (subjectively measured by validated rating scales), reduced sleeplessness and fatigue, and reduced serum cortisol (a stress hormone) levels, compared with placebo. In several studies, benefits appeared to be greater with doses of 500 to 600 mg/day compared with lower doses.
Results from three additional small studies published after this 2021 review also suggest that ashwagandha has a beneficial impact on perceived stress. One clinical trial conducted in Florida included 60 men and women (mean age 34 years) experiencing perceived stress. Participants took capsules containing 225 mg/day or 400 mg/day of a proprietary ashwagandha root and leaf extract (NooGandha) or placebo for 30 days [8]. Compared with placebo, participants taking both doses of ashwagandha extract reported positive effects on stress, anxiety, depression, and food cravings as measured by validated rating scales. In addition, participants taking the 225 mg dose had lower saliva cortisol levels than those in the placebo group.
At two health centers in India, 130 healthy men and women age 20 to 55 years with self-reported stress were randomized to take a sustained-released ashwagandha root extract (Prolanza) or placebo for 90 days [9]. The extract was standardized to contain 15 mg withanolides per 300-mg capsule, and participants took one capsule daily. Compared with placebo, participants taking ashwagandha extract reported improvements in stress levels and sleep quality as measured by validated rating scales. They also had lower serum cortisol levels. In addition, participants reported improvements in psychological well-being, memory, and focus.
At the University of Colorado, Colorado Springs, 60 students (9 males, 49 females, and 2 nonbinary; age 18 to 50 years) were randomized to take an ashwagandha root extract (Gaia Herbs) or placebo for 30 days in a double-blind trial [10,11]. The extract contained 2.5 mg withanolides per 350-mg capsule, and participants took two capsules daily. The investigators gathered qualitative, subjective information from participants during daily check-ins and focus groups. Participants who took ashwagandha extract reported increased well-being, including a sense of calm, improved energy levels, heightened mental clarity, and enhanced sleep quality. While descriptions of stress were comparable in both groups, participants taking ashwagandha were more likely to describe their stress as manageable compared with those taking placebo.
Post time: Dec-11-2023