Ashwagandha for Anxiety: Does It Really Work?
Quick Summary: Research suggests ashwagandha, an Ayurvedic herb, may help reduce anxiety. A review of several studies found that people taking ashwagandha experienced less anxiety compared to those who didn't.
What The Research Found
This review looked at several studies on ashwagandha and anxiety. The main finding? Ashwagandha seemed to help! People taking ashwagandha in these studies showed a significant decrease in their anxiety levels. The researchers concluded that ashwagandha could be a safe and effective option for managing anxiety.
Study Details
- Who was studied: Adults with anxiety.
- How long: The studies lasted between 6 to 12 weeks.
- What they took: Participants took ashwagandha extract in capsule form. The amount varied, but common doses were between 250mg and 600mg per day.
What This Means For You
If you're struggling with anxiety, ashwagandha might be worth discussing with your doctor. This research suggests it could help reduce your anxiety symptoms.
- Consider talking to your doctor: Before taking ashwagandha, especially if you're already taking medication for anxiety or have other health conditions.
- Look for standardized extracts: The studies used specific types of ashwagandha extracts.
- Be patient: The studies showed results after a few weeks of use.
Study Limitations
It's important to know that this research has some limitations:
- Smaller studies: The studies included a relatively small number of people.
- Short-term: The studies were only a few months long, so we don't know the long-term effects.
- Varied doses: The amount of ashwagandha used in the studies varied.
- More research needed: While promising, more research is needed to confirm these findings and understand the best way to use ashwagandha for anxiety.
Technical Analysis Details
Key Findings
This systematic review concluded that Withania somnifera (ashwagandha) extracts demonstrated significant anxiolytic effects compared to placebo across multiple human trials. The review identified consistent evidence supporting ashwagandha as a potential alternative treatment for anxiety disorders, with reductions in standardized anxiety scale scores being the primary outcome. The authors stated ashwagandha "may offer a safe and effective treatment option" for anxiety, though emphasized the need for larger, more rigorous trials.
Study Design
This was a systematic review (not a primary trial) analyzing 5 randomized, double-blind, placebo-controlled human trials published between 1990–2014. The total pooled sample size was 292 adult participants (range 39–98 per study). Study durations were short-term, ranging from 6 to 12 weeks. The review methodology included comprehensive database searches (PubMed, Cochrane Library, Google Scholar) with predefined inclusion/exclusion criteria focusing on anxiety outcomes in adults.
Dosage & Administration
Included trials used standardized root extracts administered orally in capsule form. Daily doses varied significantly: 125 mg twice daily (total 250 mg), 300 mg twice daily (total 600 mg), 500 mg once daily, 1,000 mg once daily, and up to 5,000 mg (5g) daily. Most studies used extracts standardized to 1.5–5% withanolides. Administration duration matched study lengths (6–12 weeks).
Results & Efficacy
The review reported statistically significant anxiety reductions in all 5 included trials. Specific quantitative outcomes included:
- HAM-A (Hamilton Anxiety Rating Scale) score reductions of 4.0–12.6 points vs. placebo (p<0.001 to p=0.04)
- Significant improvements in Beck Anxiety Inventory scores (p=0.01)
- Effect sizes ranged from moderate to large (Cohen’s d not uniformly reported, but mean differences exceeded minimal clinically important differences for anxiety scales). Four studies reported p<0.05 for primary anxiety outcomes, with three showing p<0.01. No confidence intervals were pooled in the review.
Limitations
Major limitations included: small individual study sample sizes (n=39–98), short trial durations (≤12 weeks), significant heterogeneity in ashwagandha extracts/doses, and all trials originating from India (limiting demographic diversity). The review noted potential publication bias and inadequate reporting of adverse events in primary studies. No long-term safety data or comparisons to standard anxiolytics (e.g., SSRIs) were assessed. The authors highlighted "methodological weaknesses" in several included trials.
Clinical Relevance
For supplement users, this review suggests standardized ashwagandha root extract (typically 250–600 mg/day) may provide measurable anxiety reduction within 6–12 weeks. However, the evidence quality is moderate due to small, short-term studies. Users should consult healthcare providers before use—especially those on sedatives or with thyroid conditions—as interactions are possible. The findings support ashwagandha as a complementary option, but not a replacement for established anxiety treatments. Optimal dosing requires further validation.
Original Study Reference
An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera).
Source: PubMed
Published: 2014-12-01
📄 Read Full Study (PMID: 25405876)
