Keep Calm with Ashwagandha

The 411 on Ashwagandha

Also known as Indian ginseng, ashwagandha is an adaptogen (herbs that help your body deal with stress, anxiety, and fatigue) with a long history of use. Native to India and Southeast Asia, ashwagandha is derived from the roots of the Withania somnifea plant. ¹

Ashwagandha improves the body’s resistance to chronic stress thanks to special plant chemicals known as withanolides. Withanolides serve as important hormone precursors that morph into usable human hormones when needed. Because of this ability, ashwagandha can modulate the way hormones function during times of stress, helping to keep the body in balance.²

Science Says

In a recent review of nine randomized, placebo-controlled clinical trials involving 558 people, researchers found that supplementing with ashwagandha significantly reduced the feelings of stress, it also reduced cortisol levels.³ Here’s why that matters: When cortisol becomes chronically elevated as part of the body’s stress response, it can lead to anxiety, depression, compromised immunity, high blood pressure, and weight gain.^4,5

Another systematic review took a look at seven studies investigating ashwagandha’s ability to treat chronic stress and anxiety. A total of 491 adults were randomized to take ashwagandha or placebo for six to eight weeks. Overall, the studies found that ashwagandha significantly lessened both stress and anxiety levels, reduced sleeplessness and fatigue, and decreased serum cortisol levels when compared with placebo.⁶

Earlier research also shows strong evidence of ashwagandha’s stress-busting abilities. For instance, a 2012 randomized, double-blind trial of 64 volunteers with a history of frequent stress reported significant benefits in those taking the herb. Each participant was given either ashwagandha or a placebo. After 60 days, stress surveys in those taking ashwagandha indicated an average 76 percent drop in the physical symptoms of stress, a 69 percent reduction in stress-related insomnia, 68 percent less social dysfunction, and a 79 percent improvement in depression. Cortisol levels also fell significantly. Those in the placebo group experienced only negligible improvement.⁷

Bonus Benefits

For anyone experiencing chronic stress, insomnia and brain fog are no strangers. Stress activates something called the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response by releasing hormones like cortisol that can negatively affect your ability to fall asleep or stay asleep.⁸ But studies show that, thanks to ashwagandha’s ability to tame stress, the herb can improve insomnia and sleep quality.^9,10

Stress, or more accurately high cortisol levels, can also interfere with brain function, impairing memory, concentration, and cognitive processing.¹¹ Fortunately, researchers from Texas A&M University and the University of Wisconsin have found that taking ashwagandha for just 30 days improves cognitive flexibility, visual memory, reaction time, psychomotor speed, executive functioning, and a person’s stress response.¹²

Other studies suggest that ashwagandha also decreases inflammation, acts as an antioxidant, and may have the potential to increase muscle mass and strength.^13,14,15  If that wasn’t enough, this multitasking herb might also raise testosterone levels and improve male fertility.¹⁶

What to Look For

When choosing an ashwagandha supplement, look for a standardized full-spectrum bioavailable product that contains the roots of the Withania somnifea plant, not the leaves. The roots contain the highest concentrations of withanolides. What’s more, the roots have been more extensively researched.¹⁷ It’s also wise to choose a supplement from a trusted company based on scientific research.

Safety Considerations

Ashwagandha is considered safe for most people. That said, avoid supplementation if you’re pregnant or breast-feeding. And because the herb may interact with certain medications, always check with your healthcare provider before use.¹⁸

When life gets crazy, it’s a good idea to take a deep breath and reach for herbal help to tame those stressful feelings. Ashwagandha has a proven track record of easing the symptoms of stress, improving sleep, and helping you stay sharp, even when life becomes challenging.

1. Withania somnifera Alternative Medicine Review. 2004;9(2):211-4.
2. Jana SN, Charan SM. Health benefits and medicinal potency of Withania somnifera: A review. International Journal of Pharmaceutical Sciences Review and Research. 2018:48(1):22-9.
3. Arumugam V, Vijayakumar V, Balakrishnan A, et al. Effects of ashwagandha (Withania somnifera) on stress and anxiety: A systematic review and meta-analysis. Explore (NY). 2024;20(6):103062.
4. Cay M, Ucar C, Senol D, et al. Effect of increase in cortisol level due to stress in healthy young individuals on dynamic and static balance scores. Northern Clinics of Istanbul. 2018;5(4):295-301.
5. Hewagalamulage SD, Lee TK, Clarke IJ, et al. Stress, cortisol, and obesity: A role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology. 2016;56 Suppl:S112-20.
6. Lopresti AL, Smith SJ. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine. 2021;28;1100434.
7. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine. 2012;34(3):255-62.
8. Basta M, Chrousos GP, Vela-Bueno A, et al. Chronic insomnia and stress system. Sleep Medicine Clinics. 2007;2(2):279-91.
9. Speers AB, Cabey KA, Soumyanath A, et al. Effects ofWithania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Current Neuropharmacology. 2021;19(9):1468-95.
10. Cheah KL, Norhayati MN, Husniati Yaacob L, et al. Effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843.
11. de Souza-Talarico JN, Marin MF, Sindi S, et al. Effects of stress hormones on the brain and cognition: Evidence from normal to pathological aging. Dementia and Neuropsychologia. 2011;5(1):8-16.
12. Xing D, Yoo C, Gonzalez D, et al. Effects of acute ashwagandha ingestion on cognitive function. International Journal of Environmental Research and Public Health. 2022;19(19):11852.
13. Wiciński M, Fajkiel-Madajczyk A, Kurant Z, et al. Ashwagandha’s multifaceted effects on human health: Impact on vascular endothelium, inflammation, lipid metabolism, and cardiovascular outcomes-A review. 2024;16(15):2481.
14. Ahmed W, Mofed D, Zekri AR, et al. Antioxidant activity and apoptotic induction as mechanisms of action of Withania somnifera (Ashwagandha) against a hepatocellular carcinoma cell line. Journal of International Medical Research. 2018;46(4):1358-1369.
15. Wankhede S, Langade D, Joshi K, et al. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition. 2015;12:43.
16. Ambiye VR, Langade D, Dongre S, et al. Clinical evaluation of the spermatogenic activity of the root extract of ashwagandha (Withania somnifera) in Oligospermic Males: A pilot study. Evidence-Based Complementary and Alternative Medicine. 2013;2013:571420.
17. Gafner S, Blumenthal M, Foster S, et al. Botanical ingredient forensics: Detection of attempts to deceive commonly used analytical methods for authenticating herbal dietary and food ingredients and supplements. Journal of Natural Products.2023;86(2):460-72.
18. Ashwagandha: Is it helpful for stress, anxiety, or sleep? National Institute of Health. Office of Dietary Supplements. 2024. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#en8

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.