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Ashwagandha for Anxiety: Benefits, Side Effects, & Uses

Published: March 14, 2023 Updated: March 17, 2023
Published: 03/14/2023 Updated: 03/17/2023
Amanda Knose, LCSW
Written by:

Amanda Knose

LCSW
Headshot of Benjamin Troy, MD
Reviewed by:

Heidi Moawad

MD
  • What Is Ashwagandha?What Is Ashwagandha?
  • Does Ashwagandha Help With Anxiety?Does It Help With Anxiety?
  • Benefits of AshwagandhaPossible Benefits
  • Possible Side Effects of Ashwagandha for AnxietyPossible Side Effects
  • How to Use Ashwagandha for AnxietyUsing It for Anxiety
  • Final ThoughtsConclusion
  • Additional ResourcesResources
Amanda Knose, LCSW
Written by:

Amanda Knose

LCSW
Headshot of Benjamin Troy, MD
Reviewed by:

Heidi Moawad

MD

Ashwagandha is an herb that is believed to offer various health benefits, including reduced anxiety, stress relief, and improved immune system functioning.1 It has been used in traditional Indian medicine for many years, but can also be accessed easily within the United States.2 For some individuals, Ashwagandha can be a useful addition to their anxiety treatment.

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What Is Ashwagandha?

Ashwagandha is an evergreen shrub commonly found in India, Africa, and other areas of the Middle East.1 It is one of the most important herbs utilized within traditional Indian medicinal systems for improving one’s overall well-being.2 Ashwagandha (withania somnifera) may also be referred to as “Indian winter cherry” or “Indian Ginseng.”1,2

Does Ashwagandha Help With Anxiety?

Some studies suggest that Ashwagandha can be helpful for those who experience anxiety disorders. Research conducted on the benefits of Ashwagandha found that participants who took the herb for sixty days experienced a decrease in their anxiety symptoms, as opposed to those who were not given the supplement.3

Further clinical trials backup these findings, stating that the herb can be effective, even if taken in different forms14. However, it is important to note that the systematic review mentions there was room for bias. Additional research using larger populations and in various settings is necessary before the benefits of Ashwagandha can be proven.4

Benefits of Ashwagandha

Taking Ashwagandha may not only reduce one’s anxiety symptoms, but can provide additional benefits such as increased energy and reduced inflammation.1 As with any natural remedy for anxiety, consult with your doctor or healthcare provider before taking Ashwagandha.

Benefits of Ashwagandha may include:

Reduced Symptoms of Depression

Ashwagandha may prove beneficial for those with depression.3 In the same study conducted over a period of sixty days, participants reported a decrease in their symptoms of depression as well as their anxiety.3 Along with traditional treatments for depression, Ashwagandha may be a helpful addition to one’s routine.

Improved Memory & Brain Function

The central nervous system controls how one learns, thinks, moves, and feels.4,6 According to the National Library of Medicine, taking Ashwagandha regularly can enhance the functioning of the body’s nervous system, working to improve memory and brain health.7

Reduced Inflammation

Research suggests that when crushed with water and applied to the skin, Ashwagandha may reduce joint inflammation.5,7 It can also be used for carbuncles (a cluster of boils), ulcers, and painful swelling7. To reap these benefits, using fresh Ashwagandha powder is recommended.7

Improved Immune Function

In some cases, Ashwagandha may improve immune functioning.1 Research indicates that the herb possesses certain antioxidant, immunomodulatory, and rejuvenating properties that help the body fight off cancer, infection, and other diseases5,8. However, the exact function of Ashwagandha’s properties are not fully understood.5

Improved Reproductive Health

Ashwagandha appears to have a positive influence on the endocrine system. Endocrine hormones not only help regulate one’s mood and development, but also their reproductive organs.5 In turn, Ashwagandha may promote healthy sexual and reproductive balance.7,5

Reduced Stress

In addition to other stress management tools, Ashwagandha may help a person cope with different types of stress. The herb is an adaptogen, meaning that it can help boost overall balance and homeostasis within the body.7 While Ashwagandha will not necessarily eliminate stress, it may increase one’s resilience to it.1

Improved Athletic Performance

Along with helping to calm anxiety, Ashwagandha appears to also have a positive influence on one’s cardiopulmonary system.5 One study found that rats administered the herb showed an increase in swimming performance when compared to the control group.7

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Possible Side Effects of Ashwagandha for Anxiety

It is always important to consider the side effects of any supplement or medication before taking it. Those who experience thyroid issues are strongly encouraged to consult with their healthcare provider before taking Ashwagandha.1 While some individuals have reported improved thyroid functioning, those with borderline hyperactive thyroids may be at a higher risk for frank hyperthyroidism.1

Pregnant individuals should not take Ashwagandha, as some studies suggest that the herb may result in miscarriage.1,2 Breastfeeding mothers are also discouraged from using the herb, as more research is needed to determine its effects on breastmilk. Furthermore, Ashwagandha may increase testosterone levels, which can interfere with the treatment of hormone-sensitive prostate cancer.2

If you are taking any prescription medications, your healthcare provider can determine if it is safe to use Ashwagandha. Ashwagandha can increase drowsiness, which is a common side effect of many medications.2 As a rule of thumb, always discuss the possible risks of a nutritional supplement or vitamin with your doctor before trying it.

Possible side effects of Ashwagandha for anxiety include:1,2

  • Nausea
  • Vomiting
  • Diarrhea
  • Stomach irritation
  • Headaches
  • Drowsiness

How to Use Ashwagandha for Anxiety

There are many ways for one to implement Ashwagandha into their treatment plan. The herb comes in various forms, making it easy to simply add into one’s diet. Providers suggest taking 500 mg twice per day.1 The quality of Ashwagandha supplements vary, so be sure to purchase brands that have been independently tested and verified.1

Below are some methods of taking Ashwagandha for anxiety:

  • Powders
  • Gummies
  • Capsules
  • Liquid drops

Final Thoughts

If you experience anxiety, Ashwagandha may help reduce certain symptoms. With regular use, you may also notice increased resilience to stress, decreased inflammation, and improved overall health. The medicinal herb can be easily introduced into your diet, whether you purchase it in powder, liquid, capsule, or gummy form.1 Consult with your doctor before considering Ashwagandha.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

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Hims / Hers – If you’re living with anxiety or depression, finding the right medication match may make all the difference. Get FDA approved medication prescribed by your dedicated Hims / Hers Healthcare Provider and delivered right to your door. Plans start at $25 per month (first month)*. Get Started

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Choosing Therapy partners with leading mental health companies and is compensated for marketing by Online-Therapy.com, Hims / Hers, and Mindfulness.com. *Hims / Hers Disclaimer: Subscription required. After first month, price is $85/month for a monthly subscription or $49/month for a three-month subscription ($123 for first order, $147 billed quarterly thereafter). Subscription automatically renews unless you cancel at least 7 days before renewal is processed.

For Further Reading

  • Top 5 Ashwagandha Supplements
  • Mindfulness for Anxiety: How It Works & Techniques to Try
  • Anxiety Treatment Without Medication: 17 Non-Drug Options
  • Holistic Wellness: Caring for the Mind, Body, & Spirit
8 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Benefits of Ashwagandha and How Much to Take. (2022). Cleveland Clinic. Retrieved from https://health.clevelandclinic.org/what-is-ashwagandha/

  • Ashwagandha Purported Benefits, Side Effects & More. (n.d.). Memorial Sloan Kettering Cancer Center. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha

  • Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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 Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022

  • Oliff, H. (n.d.). Systematic Review of Ashwagandha for the Treatment of Anxiety. Retrieved from https://www.herbalgram.org/resources/herbalgram/issues/106/table-of-contents/hg106-resrvw-ashwagandha/

  • Mishra, L., Singh, B. B., & S, D. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Alternative Medicine Review, 5(4), 334–346.

  • Hirsch, L. (n.d.) Central Nervous System: The Brain and Spinal Cord. Nemours Children’s Health. Retrieved from https://kidshealth.org/en/parents/central-nervous-system.html

  • Singh, N., et al. (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5S). https://doi.org/10.4314/ajtcam.v8i5s.9

  • Immunomodulating agent. (n.d.). National Cancer Institute. Retrieved from https://www.cancer.gov/publications/dictionaries/cancer-terms/def/immunomodulating-agent

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Amanda Knose, LCSW
Written by:

Amanda Knose

LCSW
Headshot of Benjamin Troy, MD
Reviewed by:

Heidi Moawad

MD
  • What Is Ashwagandha?What Is Ashwagandha?
  • Does Ashwagandha Help With Anxiety?Does It Help With Anxiety?
  • Benefits of AshwagandhaPossible Benefits
  • Possible Side Effects of Ashwagandha for AnxietyPossible Side Effects
  • How to Use Ashwagandha for AnxietyUsing It for Anxiety
  • Final ThoughtsConclusion
  • Additional ResourcesResources
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