Stress is one of the biggest health challenges of modern life. While there are many ways to manage it, one ancient herb has been gaining serious attention from modern science: Ashwagandha.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is an adaptogenic herb that has been used in Ayurvedic medicine for over 3,000 years. Adaptogens are natural substances that help your body adapt to stress and maintain balance.
What Does the Research Say?
Cortisol Reduction
Multiple clinical studies have shown that ashwagandha can significantly reduce cortisol levels. One study found that participants taking ashwagandha root extract experienced a 28% reduction in cortisol compared to the placebo group.
Anxiety and Stress Relief
A systematic review of clinical trials found that ashwagandha supplementation was associated with significant reductions in anxiety and stress scores. Participants reported feeling calmer and more resilient to daily stressors.
Improved Sleep
Research published in peer-reviewed journals has demonstrated that ashwagandha can improve sleep quality and help people fall asleep faster, particularly those dealing with stress-related insomnia.
How to Take Ashwagandha
Most studies use doses between 300-600mg daily of a standardized root extract. For best results, take it consistently for at least 4-8 weeks.
Our NDCH Calm Collection Ashwagandha with Black Pepper Fruit is formulated with BioPerine for enhanced absorption. It's third-party tested and made with premium KSM-66 ashwagandha extract.
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References
- Chandrasekhar K, Kapoor J, Anishetty S. 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. Indian J Psychol Med. 2012;34(3):255-262. doi:10.4103/0253-7176.106022
- Salve J, Pate S, Debnath K, Langade D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12):e6466. doi:10.7759/cureus.6466
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus. 2019;11(9):e5797. doi:10.7759/cureus.5797
- Bonilla DA, et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4125. doi:10.1002/ptr.7598
Further Reading
Explore more about adaptogens and building a supplement routine: