Research is limited, but the results from a few clinical trials suggest that ashwagandha extracts may help with sleep. While descriptions of stress were comparable in both groups, participants taking ashwagandha were more likely to describe their stress as manageable compared with those taking placebo. Participants who took ashwagandha extract reported increased well-being, including a sense of calm, improved energy levels, heightened mental clarity, and enhanced sleep quality. The investigators gathered qualitative, subjective information from participants during daily check-ins and focus groups. The extract contained 2.5 mg withanolides per 350-mg capsule, and participants took two capsules daily. In addition, participants reported improvements in psychological well-being, memory, and focus.Īt the University of Colorado, Colorado Springs, 60 students (9 males, 49 females, and 2 nonbinary age 18 to 50 years) were randomized to take an ashwagandha root extract (Gaia Herbs) or placebo for 30 days in a double-blind trial. They also had lower serum cortisol levels. Compared with placebo, participants taking ashwagandha extract reported improvements in stress levels and sleep quality as measured by validated rating scales. The extract was standardized to contain 15 mg withanolides per 300-mg capsule, and participants took one capsule daily. In addition, participants taking the 225 mg dose had lower saliva cortisol levels than those in the placebo group.Īt two health centers in India, 130 healthy men and women age 20 to 55 years with self-reported stress were randomized to take a sustained-released ashwagandha root extract (Prolanza) or placebo for 90 days. Compared with placebo, participants taking both doses of ashwagandha extract reported positive effects on stress, anxiety, depression, and food cravings as measured by validated rating scales. Participants took capsules containing 225 mg/day or 400 mg/day of a proprietary ashwagandha root and leaf extract (NooGandha) or placebo for 30 days. One clinical trial conducted in Florida included 60 men and women (mean age 34 years) experiencing perceived stress. Results from three additional small studies published after this 2021 review also suggest that ashwagandha has a beneficial impact on perceived stress. In several studies, benefits appeared to be greater with doses of 500 to 600 mg/day compared with lower doses. Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels (subjectively measured by validated rating scales), reduced sleeplessness and fatigue, and reduced serum cortisol (a stress hormone) levels, compared with placebo. The ashwagandha dose varied from 240 to 1,250 mg/day of extract or 12,000 mg/day of whole root granules equivalent to 6,000 mg of root powder. Six of the studies used extracts made from ashwagandha root alone (three studies, KSM-66), root and leaf (two studies, Sensoril or Shoden), or unspecified parts (one study), while the seventh study used dried root powder made into granules. A total of 491 adults, all from India, with either self-reported high stress and anxiety or a diagnosed anxiety disorder, were randomized to take ashwagandha or placebo for 6 to 8 weeks. A 2021 systematic review identified seven studies investigating ashwagandha to treat stress and anxiety. Results from several clinical trials suggest that ashwagandha extracts may help reduce stress and anxiety. While withanolides are believed to be responsible for many of ashwagandha’s proposed effects, evidence from preclinical studies suggests that other, non-withanolide components may also be involved. In addition to sleep, ashwagandha is commonly promoted for stress and anxiety reduction and for cognitive disorders.Īshwagandha is rich in phytochemicals, including steroidal lactones (known as withanolides) and alkaloids. The species name somnifera comes from the Latin word for sleep inducing, signifying another purported property of this botanical. Also known as Indian ginseng and winter cherry, ashwagandha has been used in the traditional Ayurvedic and Unani medicine systems of India as an adaptogen, which is loosely defined as a compound or product that increases the ability of a person to resist, adapt, or become resilient in nonspecific ways to biological, physical, or chemical stressors. It is commonly called by the Sanskrit name, ashwagandha, because the plant's roots are said to smell like a wet horse ("ashwa" for horse and "gandha" for smell). Withania somnifera (L.) Dunal is an evergreen shrub cultivated in tropical and subtropical areas of Asia, Africa, and Europe. For a general overview, see our consumer fact sheet. This is a fact sheet intended for health professionals.
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