One analysis of research included 12 studies in men and women who took ashwagandha doses between 120 mg and 1,250 mg per day. Research has shown that ashwagandha may have beneficial effects on athletic performance and may be a worthwhile supplement for athletes.
However, more research is needed to form a consensus on appropriate forms and dosing to address stress and stress-related disorders. SummaryĪshwagandha may be effective for reducing stress and anxiety symptoms. However, a recent review of studies concluded that there’s not enough evidence to form a consensus on the most appropriate dosage and form of ashwagandha for treating stress-related neuropsychiatric disorders such as anxiety ( 6).
Thus, early research suggests ashwagandha may be a helpful supplement for stress and anxiety. What’s more, the participants who took the ashwagandha supplements experienced significant improvements in sleep quality compared with the placebo group ( 4).Īnother study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment ( 5). In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo. Several studies have shown that ashwagandha supplements may help relieve stress and anxiety. It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response ( 4, 5). It’s classified as an adaptogen, a substance that helps the body cope with stress.Īshwagandha appears to help control mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1) ( 4).
Ashwagandha is perhaps best known for its ability to reduce stress.
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