Does Ashwagandha Work for Anxiety?
Quick Answer
Yes. Multiple studies show ashwagandha (300-600mg root extract daily) reduces anxiety scores by 30-50% compared to placebo. It works by lowering cortisol and modulating GABA. Effects appear within 2-6 weeks. Not as strong as prescription anxiolytics but meaningful for mild-to-moderate anxiety.
Key Points
- 30-50% anxiety score reduction in studies
- Lowers cortisol by 15-30%
- KSM-66 and Sensoril are well-studied forms
- 300-600mg daily dose range
- Effects build over 2-8 weeks
Detailed Answer
Ashwagandha is one of the few supplements with consistent evidence for anxiety reduction. Here's what we know:
The research:
• 2019 meta-analysis (5 RCTs): Significant anxiety reduction vs placebo • 2012 study (64 adults): 69% reduction in anxiety/insomnia scores over 60 days • 2014 study (52 adults): HAM-A anxiety scores dropped from 25 to 6 over 6 weeks • Effect sizes are medium to large (Cohen's d 0.6-1.0)
How it works:
• Reduces cortisol: 15-30% decrease in multiple studies (cortisol = stress hormone) • GABAergic activity: Enhances GABA receptor function (calming neurotransmitter) • HPA axis modulation: Balances stress response system • Not sedating like benzodiazepines, but calming
The best forms:
• KSM-66: Root extract, most studied, 300-600mg daily • Sensoril: Leaf+root extract, more sedating, 125-250mg daily • Generic root extract: 300-500mg daily, variable quality
What to expect:
Weeks 1-2: Some may notice subtle calming. Week 3-6: More consistent anxiety reduction. Full effects typically by week 8. It's not immediate like a benzo, but builds steadily.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- reviewAshwagandha for Anxiety: Meta-Analysis (2019)
- studyKSM-66 Efficacy for Anxiety and Stress: RCT
- reviewAdaptogenic Effects of Ashwagandha: Review
Related Questions
Most people notice something by week 2-3, with full effects by week 6-8. Some respond faster. If no improvement after 8 weeks, it may not be right for you.
You Might Also Ask
Try It In Your Stack
Learn more →
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
Get Science-Backed Supplement Tips
Weekly insights from 47,000+ clinical trials
No spam. Unsubscribe anytime. We respect your inbox.
Have More Questions?
Check your full supplement stack for interactions and personalized recommendations.
Analyze Your Stack