Can Ashwagandha Reduce Stress? The Science and Evidence
Stress and anxiety are natural body responses that impact so many of our lives without us even realising. As times are progressing our world is becoming more fast paced, it can be difficult to take a step back and nurture our mental health. The search for methods to manage this stress has come up with many different routes, mainly the rise of natural remedies.
This is where the Indian herb, Ashwagandha comes in.
With mixed reviews of this natural remedy we are here to see how beneficial it really is. Is this traditional herb the simple cure for managing stress?
What is Ashwagandha?
Ashwagandha (named after its shared strong smell to a horse (1), is the root from a shrub, Withania somnifera, found in parts of India, Africa and the Middle East.
There it has been used for thousands of years as an adaptogenic herb as part of Ayurvedic medicine.
This is natural method which aims to treat the whole body by reducing stress, increasing disease resistance, supporting the body to remove toxins and ultimately creating more harmony and balance in your life. Ashwagandha is most commonly sold as a capsule and acts as an adaptogen.
This is where parts of plants are used to adjust how your body deals with stress and anxiety. In terms of stress your body will show high levels of cortisol hormones, adaptogens will counteract these levels to lower your cortisol levels.
These herbs are short term solutions to return your body back to its balanced state. Ashwagandha can be found as a powder, liquid extract but most commonly as a capsule.
People range from taking 120mg-1000mg a day but most trials have shown the most effective dose is 500-600mg capsules. Typically, it is taken in the morning to start of the day with less stress but it can be taken anytime during the day
Can It Really Help You De-Stress?
During stress your body reacts in different ways internally and externally. Looking at the internal impact of stress on your body: there is a boost of hormones such as adrenaline and cortisol. This can cause the body to show physical signs of sweating or a faster heartbeat. Ashwagandha impacts different hormones in the body. It acts as an overall relaxant to the body, similar to GABA which is a natural chemical found in the brain.
When taken, Ashwaganda targets the hypothalamus found in the brain to reduce the release of cortisol and adrenaline, this can then help increase serotonin levels. With the body less stressed it promotes overall relaxation and, in some cases, helps your body to sleep. (2)
The Clinical Research
Short term trials on small group have been done but the safety of these supplements has still not been approved by UK market regulations. One study involved 60 healthy adults to try either 240mg Ashwagandha supplement or a placebo (does not contain any health benefits) for 60 day. All participants from this trial did not show any bad side effects. Adults that took the supplement were shown to have a lower morning cortisol levels. Other key findings in this study showed testosterone levels had increased in males but not females that took the herb. (3)
In 2021, seven separate trials occurred in India but reviewed collectively (1): Overall 491 adults with self-reported high stress and anxiety levels took part. This study involved trying different doses of Ashwagandha from 240-1,250mg a day for 6-8 weeks. The study was randomised so patients were not told if they were taking the placebo or herb supplement.
Generally, the trial showed compared to the placebo, Ashwagandha significantly reduced stress and anxiety (through participants self-reporting) and cortisol hormone levels were also reduced. Reduced sleeplessness and tiredness were also seen in the adults that took the supplement. In most studies it showed doses of 500-600mg daily were most effective for people.
So overall the current studies are showing this supplement can help reduce stress and anxiety but further trials should be done on a larger group for long term use.
Potential Risks and Cautions
Ashwagandha may be safe if taken up to 3 months but the long-term effects are still unknown.
Some common side effects to look out for (4):
Nausea + vomiting
Diarrhoea
Drowsiness
Stomach upset
Increase oestrogen levels in women and testosterone levels in men
This herb is not advised to be used by everyone and can interact with current approved medication, people that should avoid taking Ashwagandha include:
Pregnant or breastfeeding
About to have surgery
Taking specific medication: Thyroid medication , Anti-diabetic medication, Blood pressure medication, Anti-seizure medication, Immunosuppressants, Sedatives, this list is not exhaustive
Sold in your local health stores like Holland and Barret, these supplements are easily accessible but are they the solution? People are wanting more natural alternative than medicine but herbal supplements are not the only the solution.
While a natural supplement can help some, they are a ‘bandage’ for long term issues.
Lifestyle changes should also be incorporated alongside these supplements to handle stress for the long term.
Approved methods are:
Staying active
Getting restful sleep
Keeping a healthy diet
Practicing self-care through mediation and breathing exercises (5)
Stress can affect everyone differently so it’s important to outline how you react in order to manage it best.
So, the ultimate question for the use of Ashwagandha: ‘stress is a natural response so why not have a natural resolution?’
References:
(1) https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
(2) https://pmc.ncbi.nlm.nih.gov/articles/PMC10671406/#sec4-ijms-24-16513
(3) https://pubmed.ncbi.nlm.nih.gov/31517876/
(4) https://medlineplus.gov/druginfo/natural/953.html#:~:text=Ashwagandha
(5) https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manageand-reduce-stress
Disclaimer:
At Revouza, we believe in evidence-based wellness, but remember - this article is for informational purposes only. While Ashwagandha has been studied for its stress-relieving benefits, it’s not a one-size-fits-all solution. Always check in with your healthcare professional before adding new supplements to your routine, especially if you’re pregnant, have underlying health conditions, or are on any medication. Your well-being comes first!
