Ashwagandha, also known as sleeping berry, has been used in traditional Indian medicine for centuries as a remedy for stress and exhaustion. This modern clinical study investigated whether a standardized extract can actually help people with chronic stress – and whether the effect depends on the dose.
Over eight weeks, adults with persistently high stress levels took either a placebo or ashwagandha extract in various doses. The result: in all ashwagandha groups, stress, mood and sleep improved significantly more than with placebo. At the same time, the participants felt more relaxed and had more energy. The body’s own stress markers – such as stress hormones in the blood – also normalized.
The plant was very well tolerated. There were no serious side effects; occasionally participants reported slight stomach complaints, similar to those with placebo.
Conclusion: Ashwagandha can help reduce chronic stress, improve sleep and quality of life and is well tolerated. Even low doses are effective, higher doses can bring additional benefits.
Background
Chronic stress is considered a risk factor for numerous physical and mental illnesses. Adaptogenic botanicals such as Withania somnifera (Ashwagandha) have traditionally been used to manage stress, but clinical studies have been inconsistent. This study aimed to evaluate the efficacy, safety and a possible dose-response relationship of a standardized ashwagandha extract in stressed adults.
Methodology
In a randomized, double-blind, placebo-controlled study, adults with persistently high stress were given either placebo or ashwagandha in three different doses over eight weeks. Psychological parameters such as perceived stress, anxiety, depressive symptoms and sleep quality as well as biological stress markers and inflammatory factors were recorded.
Results
Ashwagandha led to a significant improvement over placebo in all doses. Participants reported less stress, anxiety and depressive moods as well as better sleep and increased vitality. The general quality of life also improved. At the same time, stress hormones in the blood decreased and inflammatory messenger substances were reduced – an indication that ashwagandha not only influences the subjective perception of stress, but also the physiological stress reactions. Higher doses showed a somewhat stronger effect on some measured values, while even low doses helped reliably.
Security
The extract was very well tolerated. There were no serious side effects. Mild complaints such as heartburn, abdominal discomfort or temporary sleep disturbances occurred occasionally, but did not differ significantly from placebo. Blood values, organ functions and hormone levels also remained stable.
Conclusion
In this study, ashwagandha proved to be an effective and safe means of alleviating chronic stress and improving quality of life. The results suggest that the plant has positive effects at both low and high doses. Further independent studies are needed to determine the long-term use and optimal dosage even more precisely.