- There are reports that it has a positive effect on stress.
- The evidence score is 88, and reliability is considered high.
- This information is relevant to people who experience daily stress or anxiety.
Ashwagandha is a substance extracted from the roots and leaves of a plant.
It is generally taken in contexts such as stress management.
Study results suggest that taking ashwagandha may have a positive effect on stress. Based on 4 studies, this is reported to have high reliability.
One large study confirmed a great deal of data using a meta-analysis (a method that combines and analyzes the results of multiple studies to look for overall trends). This analysis included as many as 1,002 participants, targeting people aged 25 to 48. In other words, when data from many people were combined and examined, a beneficial effect on managing stress and anxiety was shown.
There is also a report in the form of a systematic review (a method that gathers and summarizes reliable past research on a specific topic). According to this, studies involving both animals and humans pointed to actions such as anti-stress and anti-anxiety effects. In other words, the view is that ashwagandha may have properties related not only to stress but also to anxiety.
To investigate the effects of ashwagandha in detail, some studies have used randomized controlled trials (RCTs, a reliable research method in which participants are randomly divided into groups to compare effects). In other words, these are experiments designed to avoid bias from chance.
For example, there is a small-scale study involving 64 people experiencing chronic stress. This study used a comparison with a placebo (a fake pill containing no active ingredient). Specifically, it examined the effect of taking 300mg of extract twice a day for 60 days. As a result, scores decreased on various indicators used to assess stress.
A similar process was also used in another study involving 50 participants. The subjects in this study were healthy adults experiencing mild to moderate stress or anxiety. This study also required 60 days of continued intake, and as many participants continued taking it, changes were observed in several values.
Various indicators have been used in these studies to measure mental and physical states. In the small-scale study involving 50 participants, improvements were shown in scores such as the PSS (a scale that measures the degree of perceived stress). In other words, this is data showing that there were changes in subjective feelings of stress and levels of anxiety.
In addition, research was also conducted on the GAD-7 (one of the questionnaires used to assess the degree of anxiety) and QOL (quality of life, meaning the degree of fulfillment in daily living). For these as well, improvements in values were reported compared to the group that took a placebo.
However, these results were obtained only under specific conditions. Some of the studies involved only a few dozen people, so there is still room for consideration as to whether the effect works the same way for everyone.
| Study | Design | Number of participants | Duration | Main result |
|---|---|---|---|---|
| Indian Journal of Psychological Medicine (2012, PMID:23439798) | Randomized controlled trial (RCT) | 64 people | 60 days | A positive effect was reported |
| Current Neuropharmacology (2021, PMID:34254920) | Systematic review | Unknown | Unknown | A positive effect was reported |
| Medicine (2023, PMID:37832082) | Randomized controlled trial (RCT) | 50 people | 60 days | A positive effect was reported |
| Phytotherapy Research: PTR (2022, PMID:36017529) | Meta-analysis | 1,002 people | Unknown | A positive effect was reported |
The study subjects included 1,002 participants aged 25-48, 64 adults with chronic stress, and 50 healthy adults with mild to moderate stress/anxiety symptoms.
These studies were conducted on specific age groups and on people with conditions related in some way to stress.
This information is based on 4 studies.
The study designs include randomized controlled trials (RCTs) as well as systematic reviews and meta-analyses.
In addition, since results from animal studies have also been reported, it is necessary to take into account the difference in stage when considering effects in humans.
What effect is ashwagandha thought to have on stress?
Studies have been reported showing that ashwagandha has a positive effect on stress. On this point, high reliability has been shown, based on 4 studies.
For how long was ashwagandha taken in these studies?
In the studies, there are cases of continuous intake for 60 days. The intake period is 60 days.
What age groups are included in studies on ashwagandha?
There are study reports covering participants aged 25-48. The number of subjects is 1,002.
There are multiple studies suggesting that ashwagandha may have a positive effect related to stress and anxiety. The evidence score is a high 88, and reliability is considered to fall into the high category. However, it should be noted that what is presented here is based on 4 studies, and this does not apply to everyone.
To get a sense of your own mental state, try using the self-check assessment as well.