Ashwagandha for stress: promising small trials, most paid for by the sellers
Evidence is mixed or early — not worth paying for yet. · Small or few RCTs, or mixed results.
The trials that exist point the same way — less perceived stress, lower cortisol — but they are small, short, and usually industry-funded. Reasonable to test for 4–8 weeks if stress is your main complaint, with the liver caution in mind. Ten minutes of daily breathing has broader evidence for free.
The world's evidence
- Effect, in daily-life terms
- Perceived-stress scores fell by roughly a third more than placebo over 8 weeks in small trials, with lower morning cortisol; most trials are short, small, and funded by extract makers.
- Who was studied
- RCTs of 60 days (n≈60–64) in adults reporting chronic stress; standardized root extracts of 240–600 mg/day.
- Cheaper option with better evidence
- 10 minutes of mindfulness or breathing
Worth knowing
Rare but documented cases of liver injury; avoid in pregnancy and with thyroid medication without advice. In Japan ashwagandha is restricted as a food ingredient, so it is generally not sold domestically — JP readers should treat it as not available rather than as a purchase.
Your evidence
Research says what happens on average. Log it for 14 days and Feelments shows what changed in your sleep, energy or mood — a pattern in your own logs, not a claim.
Sources
- Randomized trial (2012) — Chandrasekhar, Kapoor & Anishetty, Indian J Psychol Med — 60-day RCT (n=64, chronic stress), 300 mg twice daily; perceived stress and cortisol fell vs placebo.
- Randomized trial (2019) — Lopresti et al., Medicine (Baltimore) — 60-day RCT (n=60), 240 mg/day; reduced anxiety and morning cortisol vs placebo.
Last reviewed 2026-09-03. Verdicts are editorial assessments of published research, at the population level.
Feelments is for personal tracking and general wellness education. It does not provide medical advice, diagnosis, or treatment.