ASHWAGANDHA FOR STRESS RELIEF AND BEYOND

In a world of fast-paced lifestyles and anxiety-inducing tasks and expectations, it’s no surprise that people are actively seeking stress-relieving remedies to feel like themselves again. Navigating daily worry and tension can be challenging, though we’re learning more about new ways to better manage our bodies’ response to stress with the help of natural remedies, like Ashwagandha.  

People have used Ashwagandha for thousands of years, though clinical research supporting the health benefits of ashwagandha supplements has boomed over the past two decades. This powerful plant is quickly gaining attention and popularity, so it’s important to break down the facts so that you’re best equipped to choose the best ashwagandha supplements for you.  

Let’s explore the impressive scientific evidence and exciting advances in ashwagandha’s ability to foster a more peaceful state of mind and beyond.  

What You Need to Know

• Ashwagandha is a shrub whose naturally occurring compounds, called withanolides, offer versatile health and wellness benefits by modulating inflammatory and immune pathways. 
• Ashwagandha works by influencing the hypothalamic-pituitary-adrenal (HPA) axis, a body system that regulates nerves and hormones. 
• Human clinical studies have shown that ashwagandha reduces feelings and measures of stress in addition to supporting other wellness parameters, like sleep, physical performance, and reproductive health. 

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an evergreen shrub with yellow flowers that’s found in India, Africa and parts of the Middle East that has long been used in Ayurvedic medicine to support immunity, men’s and women’s health, and sexual function. Most notably, the plant has become increasingly popular due to its ability to relieve stress.  

Many of its benefits are linked to its high concentration of withanolides, a group of at least 300 naturally occurring compounds that work by binding to specific receptors in the body to regulate biochemical responses. By modulating these pathways, withanolides can help to reduce inflammation and oxidative damage, support resilience to stress, and promote overall health and wellbeing. [1, 2, 3] 

What Does Ashwagandha Do for Your Body? 

Many human clinical studies have showcased ashwagandha’s ability to help us cope with stress and tension. But how does it work? Ashwagandha is adaptogenic, meaning it can improve responses to stress and help the body return to balance. Evidence on the effect of ashwagandha in humans implicates the HPA axis in the shrub’s ability to produce an effect. The hypothalamic-pituitary-adrenal (HPA) axis is a system in our bodies that regulates nerves and hormones- It’s the hardwiring that plays a pivotal role in the management of cortisol, the body’s stress hormone. As an adaptogen, ashwagandha’s active compounds influence this system and, ultimately, the body’s production of cortisol [2, 4,5]. In short: LESS. STRESS.  

In a prospective, randomized, double-blind, placebo-controlled study from 2019, stressed, healthy adults were given either an ashwagandha supplement or a placebo for 8 weeks. Results showed that those taking the ashwagandha supplement had significantly reduced cortisol levels by the end of the study compared to the group of participants taking the placebo. [6]  

Other studies have taken one step further in their investigation by using stress and anxiety questionnaires as their means of determining impact. A randomized, double-blind, placebo-controlled study done in 2023 showed that supplementation with ashwagandha in stressed, anxious adults resulted in reduced Perceived Stress Scale scores, where they were asked questions like “In the last month, how often have you felt nervous and stressed?” and “In the last month, how often have you been upset because of something that happened unexpectedly?” The results of this study indicate significant improvements in stress response [7]. Other human clinical trials have proven efficacy through improvements in similar stress and anxiety questionnaires. The results of these studies indicate that ashwagandha supplements: [6-10] 

• Reduce measures of stress 
• Help to relieve feelings of tension and fear 
• Strengthen ability to control worry 
• Reduce concentrations of cortisol  

What to Look for in an Ashwaganda Supplement  

While ashwagandha has been used for centuries in a variety of formats, today, it can be found in dietary supplements such as tablets and capsules. So, what is the best ashwagandha supplement and how do I know what to look for? Follow the criteria below for success: 

• Label Name: Ashwagandha may be labeled in different ways on a Supplement Facts Panel. Most commonly, you’ll see it listed as a variation of “Ashwagandha Extract” or “Withania somnifera.” 
• Plant Part: Ashwagandha supplements most often note the use of either the root or leaf of the plant on the Supplement Facts Panel. While both contribute to the health benefits of this shrub, the best ashwagandha supplements tend to use the root for its high withanolide content and frequency of use in clinical studies.  
• Extract vs Powder: Extracts and powders are two different forms of supplements. Extracts are concentrated and standardized to a particular active component of the ingredient, while powders offer a broader range of benefits given less specificity. Though both offer powerful effects, extracts are often used in the best ashwagandha supplements for stress management.