Short answer: in placebo-controlled trials, ashwagandha root extract has been linked to lower stress and anxiety scores, lower cortisol (the body's main stress hormone) and better sleep. It's one of the best-researched herbs for supporting a healthy stress response.
What is ashwagandha?
Ashwagandha (Withania somnifera) is an adaptogenic herb from Ayurveda, India's traditional wellness system. "Adaptogen" means it's used to help the body handle everyday stress.
What the research says
- Stress and anxiety scores: a 2022 review of 12 placebo-controlled trials (1,002 adults) linked ashwagandha to lower stress and anxiety scores (study).
- Cortisol: in a 60-day trial of stressed adults, ashwagandha extract (300 mg twice a day) was linked to lower stress scores and lower blood cortisol than placebo (study).
- Another 60-day trial of 60 stressed adults taking 240 mg a day linked ashwagandha to lower anxiety ratings and lower morning cortisol than placebo (study).
- Dose and response: an 8-week trial compared 250 mg and 600 mg of root extract a day; both were linked to lower perceived stress than placebo, with the larger effect at 600 mg, along with better sleep quality (study).
- Sleep: a review of 5 placebo-controlled trials (400 adults) linked ashwagandha extract to better sleep, most clearly at 600 mg a day or more over 8 weeks or more (study).
How to read this research
- Most trials used standardized root extracts at 240 to 600 mg a day for 8 weeks or longer. Give it time.
- Results were strongest in people who started out stressed.
- Ashwagandha isn't for everyone: skip it if you're pregnant, and check with your doctor if you take thyroid medication or other prescriptions.
How to take it
Take it at the same time every day. Some people prefer mornings for daytime balance; others take it in the evening to wind down. Our Ashwagandha pairs 650 mg of organic ashwagandha root with organic black pepper, one capsule a day. For a calm evening routine, many people pair it with Magnesium Glycinate.
The bottom line
If stress is your main target, ashwagandha has some of the strongest research of any herb, linked to lower stress scores, lower cortisol and better sleep. Take it daily for at least 8 weeks. Start with our Ashwagandha, one capsule a day.
