Ashwagandha for Stress: Does It Really Work?

randomized-controlled-trial PMID: 31517876

Quick Summary: A recent study found that taking ashwagandha daily can significantly reduce stress and anxiety in adults. Participants taking ashwagandha experienced lower stress hormones and improved mental well-being compared to those who didn't.

Ashwagandha Benefits: What the Research Shows

This research looked at how ashwagandha, a traditional herb, affects people dealing with high stress levels. The study showed that ashwagandha can:

Lower Stress Hormones: Participants taking ashwagandha had a 32% decrease in cortisol (the "stress hormone") levels.

Reduce Anxiety: Anxiety scores dropped by 44% in the ashwagandha group.

Improve Perceived Stress: People felt 45% less stressed.

Boost Sleep Quality: Many users reported better sleep.

Reduce Inflammation: Ashwagandha helped lower levels of inflammation in the body.

Study Details

Who was studied: 60 adults (ages 18-60) who reported feeling stressed.

How long: The study lasted for 60 days (about 2 months).

What they took: Participants took 240 mg of ashwagandha root extract (KSM-66) daily.

What This Means For You

If you're feeling stressed or anxious, ashwagandha might be worth considering. This study suggests that taking ashwagandha could help:

Feel calmer: Reduce feelings of stress and worry.

Sleep better: Improve your sleep quality.

Improve your overall well-being: Feel more mentally alert.

Important: Always talk to your doctor before starting any new supplement.

Study Limitations

It's important to keep these things in mind:

Small Study: The study only included 60 people, so more research is needed.

Location: The study was done in India, so the results might not be the same for everyone.

Short Timeframe: The study only lasted 2 months, so we don't know the long-term effects.

Self-Reported Stress: The study relied on people's own reports of stress, which can be subjective.

Key Findings

The study found that daily supplementation with 240 mg of Ashwagandha extract (KSM-66) significantly reduced stress and anxiety in adults with self-reported high stress. Compared to placebo, the Ashwagandha group showed a 32% decrease in serum cortisol levels (p < 0.001), a 44% reduction in anxiety scores (GAD-7, p < 0.001), and a 45% improvement in perceived stress scores (PSS-10, p < 0.001). Secondary outcomes included enhanced sleep quality and mental alertness, alongside reductions in pro-inflammatory cytokine IL-6 (p < 0.05).

Study Design

This was a randomized, double-blind, placebo-controlled trial conducted in 2019. The sample included 60 adults (18–60 years) with self-reported high stress, randomized into two groups. Participants were assessed at baseline and after 60 days of intervention using validated scales (GAD-7, PSS-10) and biomarkers (cortisol, cytokines).

Dosage & Administration

Participants received 240 mg/day of Ashwagandha root extract (KSM-66) or a placebo capsule once daily with water after meals. The extract was standardized to contain 5% withanolides. Compliance was monitored via capsule count.

Results & Efficacy

Cortisol reduction: Ashwagandha group had a 32% decrease vs. 15% in placebo (p < 0.001).
Anxiety (GAD-7): Scores dropped by 44% (from 12.4 to 7.0) vs. 13% in placebo (p < 0.001).
Perceived stress (PSS-10): Decreased by 45% vs. 12% in placebo (p < 0.001).
Sleep quality: Improved in 68% of Ashwagandha users vs. 23% in placebo (p < 0.05).
IL-6 levels: Reduced by 21% in Ashwagandha group vs. 9% in placebo (p < 0.05).
All outcomes demonstrated statistical significance, with large effect sizes for stress and anxiety metrics.

Limitations

Small sample size: Only 60 participants, limiting generalizability.
Demographics: Conducted in India; results may not apply to other populations.
Short duration: 60-day intervention may not reflect long-term efficacy or safety.
Self-reported stress: Potential bias due to subjective baseline assessments.
Mechanistic gaps: Proposed mechanisms (e.g., GABA receptor modulation) were not directly measured.

Clinical Relevance

For adults with chronic stress, this study suggests 240 mg/day of Ashwagandha extract (KSM-66) may effectively lower cortisol, anxiety, and perceived stress within two months. The observed improvements in sleep and inflammation markers indicate broader potential benefits. However, results should be interpreted cautiously due to the limited sample size and demographic specificity. Users may consider Ashwagandha as an adjunct to stress management strategies but should consult healthcare providers for personalized use. Further research is needed to confirm effects in larger, diverse populations and over extended periods.

Note: All conclusions are specific to the study design, population, and dosing protocol described.