Unleashing the Stress-Reducing Powers of Ashwagandha Root Extract

In today's fast-paced, high-stress world, many people are seeking natural ways to manage stress and anxiety. One ancient herb that has gained popularity in recent years for its stress-reducing properties is ashwagandha (Withania somnifera). This evergreen shrub, native to India, the Middle East, and parts of Africa, has been used for centuries in Ayurvedic medicine as a rejuvenating tonic.1 Modern research is now validating what traditional practitioners have long known - that ashwagandha, particularly extracts made from its roots, can be a powerful ally in the fight against stress.

What is Ashwagandha?

Ashwagandha, also known as Indian ginseng or winter cherry, is a small woody shrub that grows about two feet in height. It bears yellow flowers and red fruit that resembles a cherry. The roots of the plant are the part most commonly used medicinally. They are harvested, dried, and either powdered or extracted to make various supplements.2

Ashwagandha belongs to a class of herbs known as adaptogens. Adaptogens are substances that help the body adapt to stress by normalizing physiological processes. They are thought to work by modulating the release of stress hormones from the adrenal glands.3

The main active compounds in ashwagandha root are a group of steroidal lactones called withanolides. Withanolides are believed to be responsible for many of ashwagandha's health benefits, including its stress-reducing effects.4

How Ashwagandha Reduces Stress

Lowering Cortisol Levels

One of the key ways ashwagandha helps alleviate stress is by reducing levels of the stress hormone cortisol. Cortisol is released by the adrenal glands in response to stress. While a short-term increase in cortisol is a normal part of the body's "fight-or-flight" response, chronically elevated cortisol can lead to a host of health problems, including anxiety, depression, sleep disturbances, weight gain, and cardiovascular disease.5

Several human studies have found that ashwagandha supplementation can significantly decrease cortisol levels:

• In a 60-day randomized, double-blind, placebo-controlled study of 64 adults with a history of chronic stress, those who took 300 mg of ashwagandha root extract twice daily had an average 27.9% reduction in cortisol levels, compared to an 7.9% reduction in the placebo group.6

• Another 8-week study of 58 adults found that taking 250-600 mg of ashwagandha extract per day resulted in significant reductions in cortisol levels compared to placebo.7

• A review of five human trials concluded that ashwagandha intake resulted in significant reductions in cortisol levels in adults under stress.8

By helping to normalize cortisol levels, ashwagandha may help break the cycle of chronic stress and its negative impact on health.

Reducing Anxiety and Stress

In addition to its effects on cortisol, research suggests ashwagandha can reduce subjective feelings of stress and anxiety:

• In the previously mentioned 60-day study, participants who took ashwagandha had a 69% reduction in anxiety and insomnia, a 68% improvement in social dysfunction, and a 79% reduction in severe depression, compared to the placebo group.6

• A 6-week study of 88 adults with chronic stress found that those who took 300 mg of ashwagandha root extract twice daily reported a 44% reduction in perceived stress, compared to a 5.5% reduction in the placebo group. The ashwagandha group also had a 76.1% decrease in anxiety, while the placebo group had no change.9

• A review of five randomized, double-blind, placebo-controlled trials concluded that ashwagandha extract significantly improved anxiety and stress in adults.10

The stress-relieving effects of ashwagandha are thought to be mediated in part by its ability to modulate neurotransmitters in the brain, such as GABA and serotonin, which play a role in regulating mood and anxiety.11

Improving Sleep Quality

Stress and anxiety often go hand-in-hand with sleep disturbances. By reducing stress, ashwagandha may also help improve sleep:

• In a study of 60 adults with insomnia, those who took 300 mg of ashwagandha root extract twice daily for 10 weeks had significant improvements in sleep quality, sleep onset latency, and total sleep time compared to placebo.12

• Another study of 50 adults aged 65-80 found that taking 600 mg of ashwagandha root extract daily for 12 weeks resulted in improved sleep quality and mental alertness compared to placebo.13

Ashwagandha's sedative properties are attributed to a compound called triethylene glycol, which has been shown to induce sleep in animal studies.14

Safety and Side Effects

Ashwagandha is generally considered safe when taken in appropriate doses. However, some people may experience side effects such as stomach upset, diarrhea, or vomiting.15

Ashwagandha may also interact with certain medications, including immunosuppressants, sedatives, and thyroid hormone medications. People with autoimmune diseases, pregnant or breastfeeding women, and those with medical conditions should consult a healthcare provider before taking ashwagandha.16

Conclusion

Ashwagandha root extract is a promising natural remedy for stress and anxiety. By helping to lower cortisol levels, reduce perceived stress and anxiety, and improve sleep quality, ashwagandha may help break the cycle of chronic stress and support overall health and well-being. While more research is needed to fully understand its mechanisms of action and long-term effects, the current evidence suggests ashwagandha can be a safe and effective addition to a stress management plan for many people. As with any supplement, it's important to choose a high-quality product and consult with a qualified healthcare provider before use.

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