Condition
    Moderate Evidence
    Effectiveness 3/5

    Ashwagandha for Nervousness

    Ashwagandha reduces stress and anxiety scores in several randomised trials, but study quality is uneven and liver injury cases exist.

    Overview

    Ashwagandha reduces stress and anxiety scores in several randomised trials, but study quality is uneven and liver injury cases exist.

    Verdict

    Mixed evidence

    The strongest signal among herbal options, tempered by real safety reports.

    How It Works

    Withanolides appear to modulate the hypothalamic-pituitary-adrenal axis, lowering cortisol output, with additional GABAergic activity demonstrated in preclinical work.

    Dosing & Protocol

    Typical dose

    Recommended dose
    300-600mg standardised root extract daily
    Expected timeframe
    4-8 weeks in trials.

    Protocol

    form
    Standardised root extract (KSM-66 or Sensoril)
    notes
    Avoid in thyroid or liver disease
    duration
    8-12 weeks, then a break
    titration
    Up to 600mg
    starting dose
    300mg daily

    Evidence

    What the studies say

    Multiple randomised trials of standardised root extract at 240-600mg daily over 6-8 weeks report reductions in perceived stress scales and serum cortisol versus placebo. Most trials are small, industry-funded, and conducted in India, which limits confidence. Regulatory bodies in several countries have issued warnings after case reports of hepatotoxicity and thyrotoxicosis, and Denmark restricted sales. The benefit is plausible but the risk profile is not negligible.

    Systematic review and meta-analysis of Withania somnifera (Ashwagandha) effects on stress and anxiety

    Score: 7/10
    2022
    meta_analysis

    Akhgarjand C, Asoudeh F, Bagheri A

    The current systematic review and dose-response meta-analysis of RCTs revealed a beneficial effect in both stress and anxiety following Ashwagandha supplementation.

    View source

    Safety

    Caveats

    Stop immediately and seek review for jaundice, dark urine or right upper quadrant pain. Avoid in pregnancy, thyroid disease, autoimmune conditions, and with immunosuppressants or sedatives.

    Less likely to help if

    Anyone with liver disease or on hepatotoxic medication.

    Medical Disclaimer

    The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.

    Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.