The Science Behind Ashwagandha Stress-Reducing Effects

In the world of natural remedies, ashwagandha, also known as Withania simnifera, has gained significant attention for its potential to help the body manage stress. This small woody plant with yellow flowers is native to India and North Africa and has been used as an adaptogen in Ayurvedic medicine for thousands of years. In this article, we will delve into what ashwagandha is, how it works for stress, and explore the scientific research supporting its benefits. We will also discuss the proper way to take ashwagandha and important precautions to consider.

What is Ashwagandha and How Does It Work for Stress?

Ashwagandha derives its name from the Sanskrit language, combining “ashva,” meaning horse, and “ganda,” meaning smell. The root of ashwagandha emits a strong aroma likened to that of a horse. While the scientific research on ashwagandha is still limited, several studies have suggested its potential benefits for various conditions. However, the most significant research revolves around its use for stress reduction. We will examine the evidence supporting ashwagandha’s stress-lowering effects in detail.

The Research Behind Ashwagandha for Stress Reduction

To evaluate ashwagandha’s effectiveness in managing stress, studies have focused on using ashwagandha root extract at a dosage of 300 milligrams twice a day, after food, for a duration of 60 days. The results of these studies have been promising, showcasing a significant reduction in perceived stress levels, ranging from 33% to 44%. Furthermore, cortisol, a stress hormone, decreased by 22% to 28% compared to baseline levels in individuals with chronic stress. We will explore these findings and their implications.

How to Take Ashwagandha and Precautions to Consider

While modern clinical trials have not established a standard dosage for ashwagandha, the aforementioned stress reduction study used a dosage of 300 milligrams twice a day, after food. However, it’s important to note that higher doses have also been used in other studies, with some products containing up to 1.95 grams of ashwagandha. Always follow the directions on the label of the supplement you choose, as ashwagandha is available in capsule, powder, and liquid extract forms. Additionally, it is crucial to be aware of potential interactions and contraindications. Ashwagandha may not be suitable for pregnant or breastfeeding individuals, those with autoimmune diseases, type 1 diabetes, or Hashimoto’s thyroiditis. It also interacts with certain medications. Consult your healthcare provider before incorporating ashwagandha into your routine.

The Mechanism of Ashwagandha’s Anti-Stress Effects

Ashwagandha is believed to work as an “anti-stressor” by suppressing stress-induced increases in dopamine receptors in the corpus striatum of the brain. It also appears to reduce stress-induced increases in plasma corticosterone, blood urea nitrogen, and blood lactic acid. By modulating these physiological responses to stress, ashwagandha may help individuals better cope with and recover from stressful situations.


Ashwagandha has emerged as a popular natural remedy for stress management, with its use deeply rooted in Ayurvedic medicine. While scientific research on ashwagandha is still evolving, studies focusing on stress reduction have shown promising results. It is essential to approach ashwagandha supplementation with caution, considering individual circumstances and potential contraindications. Always consult with a healthcare professional before starting any new supplement regimen. Remember that ashwagandha is not a magic solution for all stress-related issues, and seeking help and exploring additional stress management techniques is equally important. By understanding the science behind ashwagandha’s stress-reducing effects, you can make informed decisions about incorporating this herbal aid into your wellness routine.