NutriStack
Search the library Supplements Prescriptions Interactions Goals Symptoms Methodology
← Back to NutriStack

Show your sourcesModerate evidenceReviewed May 2026

Ashwagandha reduces stress and anxiety symptoms, the receipts.

A 2022 systematic review and meta-analysis (Akhgarjand et al., 12 RCTs, n=1,002) found significant reductions in stress and anxiety vs placebo at 300 to 600 mg/day.

6 of 6 matching studies surfaced. NutriStack rating: moderate evidence. Last reviewed May 26, 2026.

How we tier evidence →Browse all claim deep dives

Moderate evidence, per the methodology. Strongest 6 studies linked to PubMed.
Recommendation, contrary evidence, and dose are all on this page.

The studies·Contrary evidence·Recommendation

The studies

Strongest evidence, sourced.

Sorted by study tier (meta-analyses first, then RCTs, then reviews) and recency. Every entry links to PubMed by PMID.

At a glance

Substances
Ashwagandha
Evidence tier
Moderate evidence
Strongest studies surfaced
6 of 6 matching
One-line verdict
Consistently positive across small trials.
Last verified
May 30, 2026

Top 6 studies

  1. RCT Majeed M, Nagabhushanam K, Mundkur L, Medicine 2023

    A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study. PMID 37832082

    Standardized ashwagandha root extract significantly reduced cortisol levels and perceived stress while improving quality of life scores in healthy adults.

  2. RCT Smith SJ, Lopresti AL, Fairchild TJ, Journal of psychopharmacology (Oxford, England) 2023

    Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial PMID 37740662

  3. RCT Choudhary D, Bhatt S, Banerjee S, J Diet Suppl 2017 · n=50

    Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: a randomized, double-blind study PMID 28471731

    Ashwagandha improved immediate and general memory, executive function, and attention

  4. RCT Chandrasekhar K et al., Indian J Psychol Med 2012 · n=64

    A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults PMID 23439798

    300 mg twice daily for 60 days significantly reduced serum cortisol levels compared to placebo

  5. Meta-analysis Della Porta M, Maier JA, Cazzola R, Nutrients 2023

    Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review PMID 38140274

  6. Meta-analysis Akhgarjand C et al., Phytother Res 2022

    Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials PMID 36017529

    12 RCTs with 1,002 participants showed ashwagandha significantly reduced anxiety and stress at 300-600 mg/day

Contrary evidence

What pushes back.

Caveats, null findings, and methodological limits that hold the tier where it is.

What argues against the claim

  • Trials are short and predominantly conducted in India.
  • Heterogeneous extracts (root vs leaf, KSM-66 vs Sensoril vs generic) limit direct comparison.

Recommendation

What the evidence supports.

What we recommend, with caveats

300 to 600 mg/day standardized root extract for 4 to 12 weeks of high-stress periods. Not a substitute for therapy or prescribed treatment in clinical anxiety disorders.

Tier criteria are documented at /methodology/evidence-tiers. Sourcing standards at /methodology/interactions.

Stack interaction risks

Where these substances clash.

Documented pairings involving the substances behind this claim. Cautions and conflicts come first.

Pairs in the database

Open the free interaction checker at /interactions to scan a full routine.

Goal hubs

Where this claim feeds in.

Goal-based hubs that index this claim alongside related supplements and protocols.

Related goal hubs

Before you go

One claim, opened up. NutriStack does this for every claim in the database.

The full library lives at /research. Every entry follows the same shape: the verdict, the studies, the contrary evidence, the recommendation, and the primary literature.

Browse all claim deep dives →Read the methodology

NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.