Treating Chronic Stress Naturally with Ashwagandha

Ashwagandha may help relieve chronic stress naturally.

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Research suggests that ashwagandha extracts can relieve some of the negative effects from chronic stress. In fact, ashwagandha may work as well as ginseng but without ginseng's possible side effects (such as high blood pressure and insomnia).⁽²¹⁾

Chronic stress can affect both physical and mental health. If left untreated, stress can lead to a wide range of health conditions, including:^(21, 93)

Stress can even impact fertility. Studies show that the increased levels of cortisol brought on by stress can cause lower testosterone levels and loss of libido. Sperm are also particularly vulnerable to damage from free radicals generated from chronic stress. Combined, these effects can lead to stress-induced infertility in men.⁽⁵⁴⁾

Evidence of Benefit

Evidence of ashwagandha's stress-relief benefits
Study Type	Results
6 month prospective clinical trial involving 60 infertile men:⁽⁵⁴⁾ 20 heavy smokers 20 under heavy stress 20 with unknown reasons for infertility Test subjects were given 5 g/day of ashwagandha root powder with a cup of skim milk for 3 months. Results were measured before and after treatment and against semen analyses from 61 fertile men.⁽⁵⁴⁾	↑ Semen health and concentration.⁽⁵⁴⁾ ↑ Testosterone levels.⁽⁵⁴⁾ ↓ Free radical activity.⁽⁵⁴⁾ ↓ Cortisol levels (an indicator and cause of stress).⁽⁵⁴⁾ Semen and blood test results were more significant in the groups under chronic physical or mental stress.⁽⁵⁴⁾ 10-15% of those patients given ashwagandha achieved pregnancy within 3 months of treatment. Those under heavy stress had a 15% pregnancy rate.⁽⁵⁴⁾
60 day randomized, placebo-controlled study⁽⁴⁵⁾ 130 patients with chronic stress were randomly assigned to 1 of 4 test groups and given different doses of standardized ashwagandha root and leaf extract or placebo:⁽⁴⁵⁾ 125 mg once a day 125 mg twice a day 250 mg twice a day Placebo Stress levels were measured at the beginning of the study and twice more (at day 30 and day 60).⁽⁴⁵⁾	98 patients completed the study.⁽⁴⁵⁾ Those who were given ashwagandha showed the following benefits, compared to those given placebo:⁽⁴⁵⁾ ↓ Anxiety. ↓ Cortisol levels (an indicator and cause of stress). ↓ Fatigue. ↓ Insomnia. ↓ Blood pressure. ↓ Inflammatory marker levels. Results were dose-dependent, meaning that patients taking higher doses of ashwagandha experienced better results than those who took lower doses.⁽⁴⁵⁾ Those in the higher ashwagandha dosage groups also showed improvements in fasting blood sugar and cholesterol levels.⁽⁴⁵⁾
21 day study⁽⁶⁵⁾ 33 patients with insomnia caused by stress were assigned to either:⁽⁶⁵⁾ 20 grams twice a day of an herbal Ayurvedic formula containing ashwagandha Buffalo milk via Ayurveda shirodhara technique	Both therapies significantly improved sleep disturbances and reduced stress.⁽⁶⁵⁾
60 day prospective, randomized double-blind, placebo-controlled study⁽⁹⁴⁾ 64 patients with chronic stress were randomly assigned to either:⁽⁹⁴⁾ 300 mg twice a day of high-concentration ashwagandha root extract Placebo	Patients who took ashwagandha showed significant reductions in stress measurements compared to those who took placebo.⁽⁹⁴⁾
8-week, randomized, double-blind, prospective clinical trial⁽⁹³⁾ 52 patients with high body weight were assigned to either:⁽⁹³⁾ 300 mg twice a day of standardized ashwagandha root extract Placebo	Those who were given ashwagandha showed the following benefits, compared to those given placebo:⁽⁹³⁾ ↑ Feelings of well-being and happiness. ↓ Stress. ↓ Cortisol levels (an indicator and cause of stress). ↓ Body weight. ↓ Food cravings.
4 week pilot study⁽⁹⁵⁾ 20 patients with moderate stress were given daily herbal supplements containing:⁽⁹⁵⁾ Amla fruit Ashwagandha leaf Magnolia bark New Zealand pine bark Phellodendron bark Tongkat ali root	At the end of 4 weeks, the herbal supplement containing ashwagandha significantly reduced stress and improved feelings of well-being. Results were determined based on answers to a Profile of Mood States survey.⁽⁹⁵⁾

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Containing a minimum of 8% withanolide glycosides and 32% oligosaccharides, and a maximum of 2% withaferin A.⁽⁴⁵⁾

Serum CRP.⁽⁴⁵⁾

Ashwagandha supplement standardized to contain 5% withanolides.⁽⁹³⁾