Ashwagandha: The Ancient Herbal Remedy for Stress and Anxiety Relief?

(Akhgarjand C et al., 2022)

Ashwagandha is a herb traditionally used for mental and sexual health and is known for its ability to help the body cope with stress. While some studies have found that taking ashwagandha supplements can reduce anxiety and stress, others have not shown these benefits.

Akhgarjand C et al., 2022 a meta-analysis included 12 randomized controlled trials in which 1,002 adults (ages 25–48) took either ashwagandha or a placebo.

Most studies (8 studies) included participants with psychological disorders or chronic stress; a few included participants without these conditions (4 studies). Although the studies were labeled as including both sexes, no additional information was provided. The interventions ranged from 6 to 12 weeks, with the majority (9 studies) lasting eight weeks. The intervention dosage ranged from 250 to 12,000 mg/day, with most studies (9 in total) using 500 or 600 mg/day.

In this study, adults who took ashwagandha significantly improved anxiety and stress. While the evidence for these findings was rated as low, and the studies were found to be highly heterogeneous, the results are still worth considering if you’re looking for natural ways to manage stress and anxiety. Participants ≥40 years old who took ≥600 mg/day had the most significant anxiety benefit. 

Reference:

Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.