Ashwagandha for Stress: What the Trials Actually Show

Ashwagandha has gone from your nani's remedy shelf to gym bags, Instagram reels and gummies. Depending on who you ask, it fixes stress, sleep, testosterone, thyroid and everything in between.

The real picture is more modest, and still interesting.

What it is

Ashwagandha (Withania somnifera) is a root used in Ayurveda for centuries as a rasayana, or rejuvenating herb. It's often called an adaptogen, a loose term for herbs that may help the body handle stress. Most modern supplements use root extracts standardised to compounds called withanolides.

What the stress trials show

Several randomised, placebo-controlled trials, many of them run in India, have tested ashwagandha extracts in adults who said they felt stressed. Common findings:

• People taking ashwagandha reported lower scores on stress and anxiety questionnaires than people taking placebo.

• Some trials found lower morning cortisol, the main stress hormone.

• A few studies reported better sleep quality, and a meta-analysis on sleep found a small but real benefit, a bit larger at doses of 600 mg a day or more for at least eight weeks.

That sounds encouraging, and it is. But there are limits.

Why the evidence is still "promising", not "proven"

• The trials are small. Most had between 50 and 130 people.

• They're short. Usually 6 to 12 weeks. We know far less about long-term use.

• Many are funded by extract makers. That doesn't make them wrong, but independent replication matters.

• Different products, different results. Studies use different extracts and doses, so results from one brand don't automatically apply to another.

A fair summary: ashwagandha may help reduce feelings of stress and improve sleep for some people, with modest effects. It's not a replacement for therapy, rest or medication when those are needed.

Who should be careful

• Pregnant women should avoid it.

• People with thyroid conditions, since ashwagandha may raise thyroid hormone levels.

• Anyone on sedatives, anti-anxiety medicine, blood pressure, diabetes or immune-suppressing drugs.

• Anyone with liver concerns. There are rare reports of liver injury linked to ashwagandha supplements. Stop and see a doctor if you notice yellowing of eyes, dark urine or unusual fatigue.

Getting more from it

If your doctor says it's fine, choose a root extract with the dose and standardisation on the label, take it consistently for a few weeks, and judge honestly whether you feel different. Pair it with the boring stuff that works: sleep, movement, sunlight and fewer late-night screens.

Ashwagandha is one of six botanicals in our women's wellness powder, Vera, at 300 mg per serving, alongside moringa, shatavari, ashoka, amla and tulsi.

The short version

The research on ashwagandha and stress is real but small. It may help take the edge off for some people. It won't erase a stressful life, and it isn't for everyone.

This article is for general information only and is not medical advice. Supplements are not meant to diagnose, treat, cure or prevent any disease. Speak to your doctor before starting anything new, especially if you are pregnant, breastfeeding, on medication or managing a health condition.

References

1. Chandrasekhar K, et al. 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.

2. Salve J, et al. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus. 2019.

3. Cheah KL, et al. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021.

4. Office of Dietary Supplements, NIH. Ashwagandha fact sheet for health professionals.