Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Ashwagandha (Withania somnifera) is widely used in traditional Ayurvedic medicine to manage stress and promote overall well-being. In recent years, a growing body of scientific evidence has supported its adaptogenic effects, particularly for stress reduction. Multiple randomized, double-blind, placebo-controlled trials have examined ashwagandha’s impact on stress and anxiety in adults. Results consistently show that supplementation with standardized ashwagandha extract (typically 300-600 mg/day) leads to statistically significant reductions in scores on stress and anxiety scales, such as the Perceived Stress Scale (PSS) and Hamilton Anxiety Rating Scale (HAM-A), compared to placebo.

The mechanism of action is thought to involve modulation of the hypothalamic-pituitary-adrenal (HPA) axis and reduction of cortisol levels, the body’s primary stress hormone. Several studies have demonstrated that ashwagandha supplementation can lower serum cortisol in chronically stressed subjects. Furthermore, meta-analyses and systematic reviews (e.g., Cochrane reviews and 2021/2022 meta-analyses) have concluded that ashwagandha is more effective than placebo in reducing stress and anxiety, with few and mild adverse effects.

While more large-scale and long-term studies are needed, the current scientific literature provides moderate to strong evidence supporting ashwagandha’s role in stress reduction, justifying its use beyond traditional practice.

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