Ashwagandha has been used in traditional Indian medicine for thousands of years, but its global popularity has recently soared thanks to TikTokers raving about its stress-busting and sleep-improving effects. Some people may need medication instead of ashwagandha or another supplement to help them deal with their anxiety and sleep problems. Acute supplementation with 400 mg of a proprietary ashwagandha root and leaves extract improved selected measures of executive function. The authors concluded that ashwagandha could potentially suppress the acute effects of sleep loss on memory and learning in sleep-deprived rats . The present findings also complement previous pre-clinical findings of an aqueous leaf extract of Withania somnifera, utilizing a stress model . Ashwagandha is an herb that's increasingly popular on social media for a range of health benefits. Save my name, email, and website in this browser for the next time I comment. For instance, some brands include vitamins such as Vitamin D or B-complex, which further support mood regulation and energy levels. People who have ulcers may want to avoid taking ashwagandha supplements as well, she adds. When it comes to safety, ashwagandha is "safe for everybody" generally, but pregnant people and those with certain autoimmune conditions or cancers should avoid using the supplement, says Makhijani. The herb may also help muscles heal faster and improve male reproductive health. "There's so much demand for that outcome because stress is a significant part of all of our lives," he adds. In the 6 studies that have now examined the anxiolytic effects of ashwagandha, varying ashwagandha extracts, using different extraction techniques and standardization methods, have been used.A randomization list with only the randomization numbers was provided to the study site for the purpose of enrolling volunteers in the study.These ashwagandha gummies are made with high-quality, plant-based ingredients and are generally well-tolerated.Elevated cortisol can lead to anxiety, weight gain, sleep disturbances, and impaired cognitive function.Withanolides, the major biologically active constituents of Ashwagandha roots and leaves, are believed to be responsible for the majority of biological functions of Ashwagandha.In clinical trials, people who took Ashwagandha supplements experienced significant reductions in stress compared to those taking a placebo.Capsules, root powder, and tablets were used in these studies that saw increased lymphocytes (CD3, CD4, and CD8), immunoglobulin A,immunoglobulin G, immunoglobulin M, interleukin 4, and natural killer cells and decreased signs of oxidation and inflammation.They provide the same stress-relief benefits as powders or capsules but in a more convenient and enjoyable form.We hypothesized that ashwagandha would result in greater reductions in stress and anxiety, serum cortisol, and DHEA-S.The comparative representation of the sleep quality scores obtained for the assessment periods considered is presented for both the groups (Figure 5). As a result, many people are looking for natural ways to manage stress without relying on medications. Stress has become a standard part of daily life, affecting mental and physical well-being. There is also a dearth of studies examining the pharmacokinetic characteristics and biological distribution of WS compounds in animal models and humans. The oligosaccharides found in the roots, for example, have been largely ignored and may modulate the activity of WS, perhaps at the level of the gut. The fact that many of the standardized, active extracts contain 70-95% of uncharacterized materials highlights the possibility of additional, unidentified active compounds. Memory and Focus WS extracts have also been shown to be safe in animal toxicity studies. No significant changes were observed in any of the safety parameters compared to placebo, and no adverse events were reported. Similarly, an earlier review by Alam et al. (2012) reported that WS has been used in all age groups and both sexes, even during pregnancy, without any reported side effects . Mild to moderate transient adverse events, including somnolence, giddiness, vertigo, and drowsiness, were reported in some studies, while other studies involving adults and children did not report any adverse events . While the potential health benefits of Ashwagandha are promising, further research is needed to fully understand its mechanisms of action and to determine its effectiveness in treating various health conditions. Additionally, there is evidence to suggest that Ashwagandha supplementation may be helpful in infertility, anticancer and antidiabetic treatment. Several studies have suggested that Ashwagandha supplementation may exhibit neuroprotective activity, be helpful in obsessive-compulsive disorder, and exhibit anti-inflammatory, immunomodulatory and antibacterial properties. Its root has been used as an aphrodisiac, narcotic, tonic, diuretic, anthelmintic and stimulant. This is evidenced by its adaptogenic effects and medicinal uses—the so-called “rasayana”. Goli’s ashwagandha gummies make it easy to stick with a daily stress support routine — without the intimidation of capsules or strong herbal flavors.When ashwagandha is used as part of the Ayurvedic system, it usually involves more than just the herb alone.(8) Another study from 2022 determined that ashwagandha helped reduce food cravings after 30 days in young adults.Psychological stress has also been linked to weight-gain and obesity.2,3 Stress causes systemic elevation of stress hormones such as cortisol, and chronic elevation of these hormones leads to increased visceral adiposity and other metabolic syndrome.4Looking to improve your mood, reduce anxiety, or support your health?Adaptogens such as ashwagandha, Rhodiola rosea, Siberian ginseng, andBacopa monnieri are defined as nontoxic substances, often of plantorigin, that increase the body’s ability to resist the damaging effects of stress andpromote or restore normal physiological functioning.Animal studies have shown that Withania somnifera supplementation can promote cognitive function and enhance memory (7, 9).An enriched WS extract containing 28-30% withanolide glycosides, sitoindosides VII-X, and withaferin reduced stress related end points, and depression- and anxiety-related behavior in rats 52, 81.This 12-week, prospective, randomized, double-blind, placebo-controlled study was conducted on individuals of either gender aged between years.Therefore, ongoing research, particularly clinical trials, is necessary to provide further insights into the potential benefits and risks of using Ashwagandha as a therapeutic agent. Today, many people are turning to natural supplements for anxiety, and Ashwagandha gummies have emerged as a preferred choice. Research suggests this powerful adaptogen may help lower cortisol levels, improve mood, and promote relaxation. Unlike traditional supplements, Ashwagandha gummies offer a tasty and enjoyable way to relieve stress. The complex pathophysiology of depression is not yet fully understood, oxidative stress has been linked to many psychiatric disorders, including depression 108, 121. The anti-depressant effect of WS demonstrated in the reviewed studies has been attributed to both its antioxidant and serotonergic activities (detailed below), though other mechanisms are likely involved (Fig. 2). None of the studies evaluated patients diagnosed with major depressive disorder or seasonal affective disorder, representing a significant gap in the existing human research on WS for depression. The first is pregnant people, says Mulvihill, because ashwagandha can cause pregnancy loss. Although ashwagandha is generally safe for short-term use, some people should avoid the herb entirely, the experts warn. The herb's anti-inflammatory properties may also play a role, Zumpano notes, but more research is needed to understand how ashwagandha impacts athletic performance. "It seems to help boost testosterone levels and be anabolic," or muscle-building, says Mulvihall. The treatment group exhibited significantly greater improvement than the placebo group. Treatment with Ashwagandha root extract resulted in a marked reduction of mean scores on the PSS compared with baseline values at both 4 and 8 weeks. Only 2 subjects (4%) out of 52 reported effects such as giddiness, heaviness of head, blurring of vision, and/or hyperacidity. However, at the end of 8 weeks, the reduction of body weight for the treatmentand placebo groups was 3.03% and 1.46%, respectively. However, the mean FCQ component scores of the treatment group for the “Thoughts about Food,” “Physiological,” and “Guilt” components did not show any significant differences compared with the placebo group. Changes in DASS-21 scores across the 2 treatment groups and repeated measures ANOVA significance levels are detailed in Table 2 and Fig. Changes in HAM-A scores across the 2 treatment groups and repeated measures ANOVA significance levels are detailed in Table 2 and Fig. A total of 60 participants (37 males and 23 females) were enrolled in the study with all volunteers completing the 60-day trial. An independent samples t test was used to compare demographic variables across the 2 treatment groups for continuous variables, and Pearson χ2 was used to compare categorical data. The 4 Best Vegan Collagen Supplements Interestingly, the literature description of KSM-66® as an “aqueous” extract differs from the product website describing the use of a traditional process involving milk . Extraction solvents included water, methanol, ethanol, or mixtures of these solvents, whereas in two cases, traditional extractions using a mixture of ghee and water or water, ghee and honey were used . Similarly, a wide variety of WS preparations were tested in preclinical models (Tables 2-5). The products, in some cases, appeared to include excipients that were not fully elucidated, nor was it confirmed in all cases that the placebo used consisted of the inactive components of the test WS product. For studies that did not report the plant part used, this information was inferred from other studies using the same product where those details were provided. The magic behind Ashwagandha gummies lies in their ability to interact with our body’s stress response system. In recent years, Ashwagandha has gained attention for its potential to alleviate stress, anxiety, and fatigue. Research suggests that it may assist athletic performance, improve sleep, lower stress, and increase focus. Many Ashwagandha gummies are formulated with additional calming ingredients like L-theanine, magnesium, and B vitamins, enhancing their stress-relief benefits. Associated Data The baseline scores of the sleep scale were noted as 7.53 ±1.87 and 7.45 ±3.24 in the treatment and placebo group, respectively (Table 3). The better impact of the Ashwagandha treatment was recorded compared to the placebo in this study. Open in a new tabA reduction in sleep score signifies better health status and sleep quality. At the end of the study (week-12), the mean sleep score in the treatment group was noted as 5.00 ±1.89. The mean age of participants was calculated using a per-protocol analysis of the 39 participants enrolled in the study. This 1 Free Activity Is More Powerful for Your Health Than Exercise, Therapist Says We found that Ashwagandha extract significantly improved mental alertness on rising and anxiety but no significant effect on the QoL. The effects were more prominent in adults diagnosed with insomnia, treatment dose ≥600 mg/day, and treatment duration ≥8 weeks. The evidence of effect was noted for Sleep Quality Scale using seven-point scale, sleep onset latency, total sleep time, wake time after sleep onset, and sleep efficiency. This review was designed to examine the evidence for the effect and safety of Ashwagandha extract on sleep in adults. However, we cannot proceed with subgroup analysis for different age group due to insufficient trials. Table 1. Characteristic of included studies. The benefits of ashwagandha sound great, but does it really help people sleep better? Here at Sleep Advisor, our editorial team utilizes reputable sources and expert feedback to provide well-researched sleep health content. Regular consumption helps maximize benefits like reduced stress, improved sleep, enhanced focus, and overall emotional well-being. Consistent use of ashwagandha goli provides long-term benefits for stress, mood, focus, and overall wellness. Discover how Goli Ashwagandha gummies can transform your daily wellness routine. These gummies help promote relaxation and reduce anxiety, leading to better overall sexual wellness . Goli Ashwagandha ED gummies are infused with Ashwagandha, an adaptogen herb known for its stress-reducing and libido-boosting properties . Clinical trials up to 12 months show no adverse effects at standard doses. Therefore, through its effect on GnRHactivity, increases in DHEA and testosterone concentrations from ashwagandha intakemay occur. DHEA is produced in the zona reticularis of the adrenal cortexand is influenced by activity of the hypothalamus–pituitary–adrenal (HPA) axis,particularly circulating levels of adrenocorticotropic hormone (ACTH; Klinge, Clark, & Prough,2018). There isevidence to suggest lower cortisol concentrations in people with symptoms of burnout(Lennartsson, Sjors,Wahrborg, Ljung, & Jonsdottir, 2015) and chronic fatigue syndrome(Nijhof et al.,2014). Have fun exploring the vast world of Ashwagandha supplements.You may discover that one brand works better than another, or a particular combination of ingredients helps enhance the effects. My mission is to arm you with comprehensive knowledge so that you can make well-informed decisions about your health and wellness journey! Gaia Herbs has ensured their Ashwagandha extract is vegan, gluten-free, and proudly made in North Carolina. This delightful supplement helps relieve stress, so you won't have to worry about feeling anxious. If your stress shows up in cycles (rather than constantly), this is the kind of supplement that smooths the highs and lows without numbing your system. If you want simple, organic, and time-tested — this is your pick. It’s designed to stabilize cortisol while preserving energy, making it ideal for high-output individuals who can’t afford to crash midday. Where a polypharmacy approach may be used in allopathic medicine, WS may offer a single treatment to address each of these conditions simultaneously. Additionally, it is unknown what herb-herb and herb-drug interactions may exist for WS beyond those previously described for diazepam 78, 101, imipramine , and fluoxetine 83, 119, and more specifically for the products that have been used in the available human trials. Further studies are required to evaluate this important aspect of the use of WS fully. A systematic literature review of 49 surveys conducted across 15 countries reported that the 12-month estimated prevalence of any CAM use was approximately 50%, 40%, and 25% in Australia, the United States, and the United Kingdom, respectively . Cortisol initiates numerous physiological changes to compensate for the additional demands, and prolonged overactivation or suppression of the HPA axis may harm both physical and mental health . Thus, stress is a major risk factor for the development of both physical and psychiatric conditions. The COVID-19 pandemic has further added to the prevalence and severity of stress . There are quite a few ashwagandha supplements on the market. So be sure not to take more gummies than Goli instructs, which is up to four gummies per day. Taking larger ashwagandha doses of 1000 mg per day or more might cause stomach upset, diarrhea, and vomiting. It’s important to note that studies have shown that Vitamin D3 supplementation is more effective than D2 (which is what Goli contains). It contains compounds known as adaptogens, which are natural substances that enhance the body’s adaptive response to stress. Good tolerability of ashwagandha intake was also further confirmed by the ability and willingness of all participants to complete the 60-day trial.The effects were more prominent in adults diagnosed with insomnia, treatment dose ≥600 mg/day, and treatment duration ≥8 weeks.In the United States, there is an increasing number of prescribed antidepressants and antianxiety medications, many of which have an alarming list of adverse effects.Wang et al. (2020) used a Drosophila model of sleep deprivation to screen seven herbal extracts for their sleep-promoting properties, including a hydroalcoholic root extract of WS .Agobi is a relatively new brand in the health space and they’ve released their Ashwagandha formula.A group of patients with schizophrenia, depression, and anxiety disorders were also studied.Conceptualization, D.A.B.; methodology, D.A.B.; search and risk of bias assessment; D.A.B. and C.G., Formal analysis and visualization, D.A.B.; writing—original draft preparation, D.A.B., C.G.Ashwagandha has been used for centuries to treat pain, inflammation, insomnia, stress, and many other conditions.Furthermore, stress has been implicated in the development of many neuropsychiatric disorders, including anxiety , depression , and insomnia . Conclusion: Embracing Natural Stress Relief with Ashwagandha Gummies The term “stress” is generally understood as a challenge to the organism that requires a response. Jagota and Kowshik (2017) demonstrated that a hydroalcoholic leaf extract of WS restored age-induced changes in several clock genes (e.g., rBmall, rPer1, rCry1, rPer2) in the suprachiasmatic nucleus of middle- and old-aged rats . It is also evidenced that WS has chronomodulatory effects on the brain. The root of the Ashwagandha plant (also known as Withania somnifera), has a long history of use as an adaptogen in the ayurvedic system of complementary medicine, and is used to counteract the negative effects of stress. A total of 52 subjects under chronic stress received either Ashwagandha (300 mg) or placebo twice daily. Vidya, with its state-of-the art extraction methods, remains committed to confirming that these extracts conform to therapeutic expectations – whether rooted in ancient tradition or scrutinized by the latest clinical outcomes. Nonetheless, it is important that each manufacturer of ashwagandha ensures that their extract performs as expected in subjects with stress; even against current products with established research outcomes. Modern research has confirmed that adaptogens like ashwagandha do indeed influence the HPA axis, as well as biochemical and perceived measures of stress and anxiety. A comprehensive search was conducted in CENTRAL, MEDLINE, SCOPUS, Google Scholars, World Health Organization Trials Portal, ClinicalTrials.gov, Clinical Trial Registry of India, and AYUSH Research Portal for all appropriate trials. If you have, expect to have, or suspect you may have any medical condition, you are urged to consult with a health care provider. If you have, expects to have, or you suspect you may have any medical condition, you are urged to consult with a health care provider. This makes it, in our opinion, the best ashwagandha supplement on the market. Further studies are required to examine the safety of WS extracts prepared using other extraction methods and plant parts. Similarly, no signs of subacute toxicity were observed in rats given 500, 1000, or 2000 mg/kg of the extract daily for 28 days. Acute and sub-acute toxicity of a hydroalcoholic root extract of WS was investigated in female Wistar rats . Additionally, most gummies are free from artificial colors and preservatives, making them a healthier and more enjoyable choice.This dialogue helps regulate a range of bodily processes, like your mood and emotions, your immune system, and your stress responses.The researchers attributed this phenomenon to the concomitantly observed increase in muscle mass during the study.The data analysts and the persons in charge of reporting the study results were unaware of the identity of the study groups.As summarized in Table 2, WS has demonstrated anti-stress activity in several animal models of stress, the most common of which was the Forced Swim Test (FST) 17, 36-42.By reducing cortisol, Ashwagandha helps the body transition into a “rest and digest” state, reducing the symptoms of chronic stress.Eighty-two people were screened for participation in the study and 57 metinclusion criteria and were enrolled to participate.Ashwagandha gummies are a fun and effective way to handle stress naturally. Although the results are encouraging, the scientists call for longer trials to gauge whether the effects last. One group took high-dose ashwagandha supplements, one group took a lower dosage, and the third group took placebo supplements. The trial was a randomized, double-blind, placebo-controlled study, which scientists consider the “gold standard” of research. As an example of the studies they reviewed, one recruited 60 participants and ran for 8 weeks. And a number of studies have investigated whether ashwagandha has this effect. Assessment of the tolerability of the Ashwagandha root extract was done through PGATT on a 5-point scale of “worst,” “poor,” “moderate,” “good,” and “excellent” tolerability at the end of therapy. Clinical safety was assessed based on the adverse events reported by the subjects during the follow-up or during clinical evaluation of subjects. In addition, body weight, body mass index, serum cortisol levels, and vital parameters were also recorded. The data analysts and the persons in charge of reporting the study results were unaware of the identity of the study groups. Also, the investigational products were packaged in such a way that the extract and placebo medication packs were identical in appearance. The antioxidant and anti-inflammatory properties of Ashwagandha also benefit skin and hair health. Its adaptogenic properties help manage stress, a significant risk factor for heart disease. Ashwagandha contains compounds like withanolides that exhibit strong anti-inflammatory and antioxidant effects. Chronic inflammation is linked to numerous health issues, including heart disease, diabetes, and arthritis. Gummies offer a convenient way to support hormonal health without the need for complex supplementation routines. Thus, there was a large overall effect size that favored the Ashwagandha interventions in this subgroup meta-analysis on fatigue/recovery-related variables. Forest plot of a random effect meta-analysis on cardiorespiratory fitness variables after Ashwagandha supplementation. The posterior predictive distribution for a future observation showed that the probability of the effect size is greater than 0.20 is absolutely high (100%), which suggests positive effects of Ashwagandha supplementation on cardiorespiratory fitness (i.e., VO2max and Hb). At the same time, withaferin A and withanolide A did not inhibit these enzymes at doses up to 50 µM 158, 159. It has been suggested that an IC50 of less than 100 μg/mL for extracts or 100 μM for active constituents should be classified as potent inhibition that could lead to undesirable herb-drug interactions 156, 157. The GABA-mimetic and serotonergic activities seen with some WS extracts in rodents would suggest caution when co-administering WS with drugs that work by similar mechanisms. While these studies suggest that WS does not cause significant toxicity, the possibility of adverse events arising from herb-drug interactions must be considered . Your water bottle’s backup plan is here: LifeStraw filters are under $10 for Prime Day During data collection, neither the researchers nor the physicians had access to the randomization codes and were blinded to the allocations. The packs were coded to conceal their contents, and the label contained the subject serial number (ID of the study). Both the drug and placebo capsules were prepared as hard gelatin capsules having identical size, shape, color, texture, and weight. The study was a double blind one, that is, doctors and subjects were unaware about the study groups. At the screening visit, medical history was obtained from each subject and symptoms of chronic stress were assessed. It can be downgraded to moderate, low or even very low-quality evidence. We also assessed the quality of evidence for primary and secondary outcomes according to Grades of Recommendation, Assessment, Development and Evaluation (GRADE) methodology for risk of bias, inconsistency, indirectness, imprecision, and publication bias . However, we were unable to carry out all subgroup analyses in the categories outlined in the protocol as there were insufficient data. Does ashwagandha affect brain health? In fact, combining ashwagandha with magnesium can further enhance its stress-relieving and muscle relaxation properties. By choosing the right product and incorporating it into your daily routine, you can regain confidence in your sexual performance and improve your overall well-being. Overall, ED gummies offer a convenient and effective solution for men experiencing erectile dysfunction . Remember to consult with a healthcare professional before trying any new ED product to ensure it is safe and effective for your individual needs. Whether you’re looking to boost stamina, reduce anxiety, or improve blood flow, there is a product out there that can help you achieve your goals . The root extract of Ashwagandha was found effective in enhancing cardiorespiratory endurance, improving muscle strength and recovery, and effective in general bodyweight management when compared to the respective placebo 24-26. A study with a large number of participants suggested that 42% of the older subjects were having problems in sleep initiation and maintenance . A significant difference was obtained in the outcome where a better sleep quality score was achieved in the treatment group. A reduction in sleep score signifies better health status and sleep quality. CANTAB showed that recalling memory significantly improved, and the total error rate in recalling patterns significantly decreased at visit 4 in the Ashwagandha SR group compared with the placebo group. Figure 2 provides a Consolidated Standards of Reporting Trials (CONSORT) flow diagram of the study. A total of 125 subjects completed the study and comprised the evaluation population; all subjects were compliant with the protocol. WS was also found to reverse the stress-induced decrease in adrenal cortisol content 38, 40. Potential mechanisms by which WS exerts positive benefits on stress, anxiety, depression, and insomnia. Four studies used versions of the PSS 57-60, two studies used versions of the DASS 57, 61, and one study used the GHQ-28 . Finding the right Ashwagandha gummies is key to getting the most from your supplements. This might make them less effective or cause side effects. It’s important to know about possible side effects and how to use it safely. During the familiarization, participants were informed about the study and signed informed consent in compliance with the university IRB.Hence, complementary and alternative therapies gain increasing popularity in the treatment options of insomnia.There’s a two-way street between stress or anxiety and sleep.As different measurements were used to measure the outcome on sleep, SMD was used.In view of the difference in the trial duration and follow-up period, our meta-analysis aimed to evaluate the immediate post-treatment effects of Ashwagandha extract on sleep.In this review, we included five trials with 400 participants, with only one trial that studied elderly adults.The evidence of effect was noted for Sleep Quality Scale using seven-point scale, sleep onset latency, total sleep time, wake time after sleep onset, and sleep efficiency.However, it seems that some of the secondary metabolites of Ashwagandha could have some potential at the level of physical performance improvement, being responsible for various effects at the metabolic and physiological level through the regulation of certain anti-inflammatory and anti-oxidative pathways 4,17. In this 60-day, randomized, double-blind, placebo-controlled study we were also interested in identifying additional mechanisms of ashwagandha's antistress, and mood-enhancing effects, particularly in relation to its influence on steroidal hormones. These positive trials investigating the anxiolytic and mood-enhancing effects of ashwagandha in adults provide increasing support for the efficacy of this herbal agent for adults suffering from stress and anxiety. Ashwagandha gummies may improve sleep quality by reducing stress and anxiety. The current study demonstrated the benefits of Ashwagandha SR in improving cognition while reducing stress levels and improving sleep quality. Treatment with one Ashwagandha SR capsule once daily for 90 days improved memory and focus, psychological well-being, and sleep quality, reduced stress levels, and was safe and well-tolerated. Hence, complementary and alternative therapies gain increasing popularity in the treatment options of insomnia. However, most of these available drugs might develop dependency and/or adverse effects. There is increasing evidence of the consequences of short sleep duration. Precipitating stressors and other person-specific factors such as age and sex moderate these relationships. Pair it with a balanced diet, hydration, and sleep for real results. Many brands label products as “moringa extract” but don’t specify the concentration of active compounds like isothiocyanates or flavonoids. Each serving delivers 100% of your daily vitamin A and 20% of your iron needs in a delicious, chewable form. Sweetened with monk fruit and stevia, these gummies contain zero added sugar, artificial colors, or gluten. Used by dermatologists in clinical skincare regimens, this oil has a shelf life of 24 months without refrigeration due to its natural antioxidant stability. However, unlike their methodology, we did not exclude data from the meta-analysis because we based our analysis on changes from baseline, which might be more efficient and powerful than the comparison of post-intervention values solely according to the current version of the Cochrane Handbook for Systematic Reviews of Interventions . The changes reported in the analyzed studies include variables such as muscle strength, muscle size, serum testosterone, maximum velocity, absolute and relative power. Collectively, the findings of this study demonstrated that Ashwagandha supplementation was more efficacious than placebo for improving physical performance. The results of this random-effects meta-analysis of standardized mean differences for fatigue/recovery variables is shown in Figure 8. The results of this second random-effects meta-analysis of standardized mean differences for VO2max and Hb is shown in Figure 6. Thus, there is a wide range of Rasavātam preventive or therapeutic strategies with various health objectives (e.g., improvement of the libido). Several practical applications and future directions are discussed, although more comparable studies are needed in exercise training, and athletic populations are needed to derive a more stable estimate of the true underlying effect. Besides implementing estimation statistics analysis, we developed Bayesian hierarchical models for a pre-specified subgroup meta-analysis on strength/power, cardiorespiratory fitness and fatigue/recovery variables. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners. Contact your health-care provider immediately if you suspect that you have a medical problem. You should not use this information as self-diagnosis or for treating a health problem or disease. The final per-protocol analysis was done using the data of the 39 participants. No participant withdrew from the study due to self-reported adverse effects because of the capsule intake (Figure 1). Clinical safety and tolerability were assessed based on the adverse events reported by the participants during the follow-up or the clinical evaluation. To ensure the best statistical practices, 95% confidence intervals (CI) were accepted for the study. The analyses were conducted in both intent-to-treat (ITT) and per-protocol (PP) datasets. The scoring is based on the probability of falling asleep during the four situations mentioned. Anti-stress and antidepressant effects of ashwagandhahave also been observed in animal studies comprised of unpredictable foot shock,elevated plus-maze test, and the forced swim test (Bhattacharya, Bhattacharya, Sairam, & Ghosal,2000; Bhattacharya& Muruganandam, 2003). To evaluate the efficacy of condition concealment over the study, participantswere asked at the completion of each phase of the study to predict conditionallocation (i.e., placebo, ashwagandha, or uncertain). Data from participants were included in analyses if questionnaire data werereceived on at least two time points across the two treatment phases (intentionto treat, with last observation carried forward for missing values). Past studieshave demonstrated that ashwagandha has an effect size of 0.8–1.2 on symptoms ofstress and anxiety in stressed adults (Auddy et al., 2008; Chandrasekhar, Kapoor, &Anishetty, 2012). This was a 16-week, randomized, double-blind, placebo-controlled, crossover trialevaluating the effect of an ashwagandha extract (Shoden beads) on salivaryhormones and symptoms of fatigue and vitality in healthy, overweight men. Further research is required to evaluate and identify the most important secondary metabolites of Ashwagandha in order to generate enriched supplements while optimizing and standardizing the methods of quantitative analysis in broad-spectrum products (e.g., KSM-66), which will increase the reproducibility of studies in terms of dose and concentration of withanolides. More recently, Salve et al. (2019) noted that 600 mg of Ashwagandha per day was well tolerated with no adverse events reported by the participants during eight weeks. Actually, Raut et al. (2012) demonstrated that the aqueous root extract of Ashwagandha seems to be safe on hematological and biochemical organ function tests. The concentrations of withanolides were between 5% and 35% (only one study reported 42 mg by HPLC quantification) and less than 0.5% of withaferin A. There are no universal guidelines when it comes to ashwagandha dosing. Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress. Also known as Indian ginseng and Vitania sluggard, the scientific name of the ashwagandha plant is Withania somnifera, which means winter cherry. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives.View Source Informed consent was obtained from the participants during screening and enrollment.Under conditions of stress, depression and anxiety, inflammatory and oxidative processes are increased.Pair it with a balanced diet, hydration, and sleep for real results.Conceptualization, M.P., R.B.K. and R.J.; project management, R.B.K., C.J.R. and R.S.; data collection D.X., C.Y., D.G., B.D., M.L., V.J., K.N.The authors would like to thank Tripathi, Petare and Raut for providing complementary data for our meta-analysis (e-mail communication).PSS evaluates physical and mental depressive symptoms, requirement of health services, social anxiety, and correlates with life-event scores.22 Perceived stress was used as a continuous variable in the present analysis to determine any effect of treatment.A 13.7% variability across time was observed in the ashwagandha group and a 5.7% variability in the placebo group.We thank the volunteers and research assistants who participated in this study, J.P. Another showed that taking 250 mg or 600 mg of ashwagandha daily reduced stress and stress hormone cortisol levels in 60 healthy but stressed participants. Further, a 2021 study4 showed that participants with insomnia who took ashwagandha extract for eight weeks reported that they had better sleep quality, fell asleep more easily, and were more alert upon awakening. Total scores on the HAM-A, DASS-21 (days 0, 15, 30, 45, and 60), and cortisol, DHEA-S (days 0, 30, and 60) were analyzed for time and treatment (ashwagandha and placebo) effects using a mixed repeated-measures analysis of variance (ANOVA). Participants completed health history questionnaires, underwent a general physical exam, and were informed about the general methods of the study. During the familiarization, participants were informed about the study and signed informed consent in compliance with the university IRB. Thirteen volunteers completed all aspects of this study as well as a parallel arm reported separately . Fifteen subjects were randomly allocated into counterbalanced treatments (7 placebo (PLA) and 8 ASH) using a balanced Latin Square designer program . Moringa isn’t just another superfood fad—it’s a nutrient-dense, scientifically validated botanical with real, measurable benefits for energy, skin, immunity, and metabolic health. Yes, when consumed in recommended doses (5–10g powder or 2–3 capsules daily). More isn’t better—it can cause laxative effects.” Therefore, ongoing research, particularly clinical trials, is necessary to provide further insights into the potential benefits and risks of using Ashwagandha as a therapeutic agent. The serum is absolutely contraindicated in patients planning or in pregnancy, as the use of higher doses of Ashwagandha root extract can lead to miscarriage . Although preparations containing vitania sluggard root have proven efficacy in relieving the above-mentioned symptoms, their use in people with hyperthyroidism is contraindicated, as they exacerbate the effects of the disease. No toxic effects were observed as a result of the study, and no changes were observed in the body weight of the pregnant females, the number of corpus luteum or embryo implantation. A study conducted in India on a group of 80 fully healthy individuals confirmed the lack of toxicity of this raw material. Yes, there are natural supplements in the market that are effective in reducing stress, improving sleep, and boosting energy, and one of them is Goli® Ashwa Gummies.Two authors independently extracted all relevant data from the included studies.Additionally, studies have shown that ashwagandha may increase testosterone levels in men and their sexual desire after taking 300 mg twice daily.Analysis of changes from baseline also revealed different response over time to ASH ingestion compared to PLA.Improvements in fatigue, vigor, and sexual and psychologicalwell-being were reported over time, with no statistically significantbetween-group differences.It can be downgraded to moderate, low or even very low-quality evidence.It has been studied in anxiety, which is different than stress. This is supported by findings of increased DHEA-S and testosterone followingparticipation in a stress reduction program in men (Antoni, 2003). Chronic and acute stress are factors that can influence concentrationsof steroid hormones. Testosterone and DHEA have several importantroles in the body as they influence sexual health, lean body mass, mental health,cognition, bone density, cardiovascular function, and metabolic activity, just to name afew (Kelly & Jones, 2013;Rutkowski, Sowa,Rutkowska-Talipska, Kuryliszyn-Moskal, & Rutkowski, 2014). Study shows that a short period of sleep restriction for three days can significantly increase sleepiness, fatigue, stress, and decreased functioning . In 2015, Levenson and colleagues presented a model of the pathophysiology of insomnia after looking into findings at various levels of analysis . Insomnia disorder is characterized by chronic dissatisfaction with sleep quantity or quality. Lighter sleep patterns, frequent arousal, and lack of deep sleep become prominent with aging. In modern medicine, a great number of studies on animal models and human cell lines are ongoing pertaining to aging, senescence, and rejuvenation . Moreover, the self-assessment outcomes suggest that the study population had improved general well-being. In contrast, the placebo group showed a significant reduction in the OHQ score, from 3.91 ± 0.77 to 3.44 ± 0.69, during the same period.Multiple alkaloids, phenolic compounds, and organic acids have also been reported in WS .With a long-standing history of herbal medicine and a growing body of clinical research, ashwagandha illustrates how ancient remedies can be validated and refined through modern science.Clinical trials have used standardized extracts containing anywhere from 1.5% to 35% withanolides, but many studies do not disclose this information, and the optimal amount of withanolides is not yet clear.Finally, to compute effects in each pre-specified subgroup, the meta-analysis was based on dunb between two independent group change-from-baseline means by employing a single pooled standard deviation.A more comprehensive overview of mechanisms that may be related to the anti-stress effect of WS is illustrated in Fig.Pure Synergy's Stress Remedy is a stress-relieving product that is the perfect pick-me-up when you feel overwhelmed or overworked. Further research should use valid subjective and objective sleep measurement tools to produce a more validated outcome . The trials that we included in this review were conducted, on average, for eight weeks. There are various brands of Ashwagandha extract in different form and dosage in the market, and hence standardization of extract preparation and dosage would be beneficial. As it seems to be a relatively safe intervention, it can be considered an option in improving sleep until new evidence is available. Due to limited trials, we could not construct a funnel plot for detecting publication bias. Adaptogens are natural substances that help the body adapt to stress, balance hormones, and improve overall well-being. One popular option is Ashwagandha gummies—a convenient and effective way to harness the benefits of the ancient herb, Withania somnifera, also known as Ashwagandha. Stress and anxiety are common experiences in today’s fast-paced world, leading many to search for natural remedies. You can decide whether Ashwagandha gummies align with your wellness goals and lifestyle by making informed choices. Athletes and busy professionals may particularly benefit from their stress-reducing and energy-enhancing properties. If you are feeling stressed, call a friend, plan a meetup, or engage in a fun activity with loved ones. Dark chocolate contains antioxidants that can help lower stress hormones. Fatty fish, eggs, and avocados – packed with omega-3s for brain health. Avoid excessive caffeine, sugar, and processed foods, which can spike anxiety. Many Ashwagandha gummies contain additional ingredients that enhance their stress-relieving effects. Research into the effects of Ashwagandha on the brain is ongoing, but there is enough evidence to explain why this herb is so beneficial for stress and anxiety. Elevated cortisol can lead to anxiety, weight gain, sleep disturbances, and impaired cognitive function. Unlike traditional capsules or powders, gummies offer a tasty, chewable alternative, making them a favorite for those looking to reduce stress and anxiety. However, choosing high-quality gummies is important and consult a healthcare provider if you have underlying health conditions. It ranges from 3.9% to 22.1%, with an average of approximately 10% for multinational studies that used the Diagnostic and Statistical Manual of Mental Disorders 4th edition (DSM-IV) criteria . Older adults tend to have less consolidated sleep with more frequent awakenings . A generally accepted assumption is that amount of sleep is enough if the individual wakes up feeling well-rested and perform well during the day . Volunteers took aqueous extracts over a 10-day period in doses that increased over time, starting with the equivalent of 6 g and ending with the equivalent of 10 g of vitania sluggard root . Another study on a smaller group of volunteers (18 people) confirms, among other things, the lack of significant effects on red blood cell count, white blood cell percentage, ESR value, bilirubin, and plasma protein levels. The values of the above indicators at the end of the study showed no significant differences between the group using the extract (40 subjects) and the group taking placebo (40 subjects). In addition, in the UK, a case was reported where a 39-year-old woman was diagnosed with jaundice and nausea after taking an over-the-counter herbal supplement containing Ashwagandha root extract . The study found that after 8 weeks of supplementation with Ashwagandha, the participants had significantly greater increases in muscle strength and power, compared to those who received a placebo. The control or placebo group received an identical dose of placebo capsules. All the capsules used in this study were identical in appearance, shape, color, and packaging. Individuals with known hemorrhagic problems, coagulation, or bleeding issues within 90 days prior to the screening were also excluded from the study. Those who were using hormone replacement therapy were also excluded from participation in this study. Participants who were willing to comply with the protocol and likely to be compliant with the prescribed product were included in the study. The clinical relevance of these findings will depend on the systemic concentrations of these compounds achieved during regular use of WS. None of the extracts inhibited β-esterase-dependent rifampicin metabolism in HLM or induced mRNA of CYP2B6 or CYP3A4 in HepG2 cells. An aqueous extract of WS did not inhibit human recombinant CYP3A4 at doses as high as 1000 µg/mL . These gummies contain Vitamin D, which plays a crucial role in maintaining a healthy immune system, supporting bone health, and promoting overall vitality. These chewable gummies make it easy to incorporate Ashwagandha into your daily routine while also delivering a great taste. It is a powerful adaptogen used for centuries in Ayurveda to combat stress, improve energy levels, and enhance overall well-being. It’s a hybrid that respects Ayurvedic roots but backs it with modern performance data. Physician’s CHOICE uses a full 1000mg of KSM-66® extract, combined with BioPerine for optimal absorption, making it one of the few formulas that checks every clinical box. Its primary function is helping your body adapt to physical, emotional, and psychological stress — especially when cortisol or nervous system activation is too high for too long. That’s why we researched the top formulas on the market and ranked the best ashwagandha supplements in 2025 — not just based on hype, but on purity, dosing, performance, and ingredient quality. It's important to note that in Ayurvedic medicine, ashwagandha isn't used consistently for extended periods of time, says Makhijani. Overall, 12 eligible papers with a total sample size of 1,002 participants and age range between 25 and 48 years were included in the current systematic review and meta-analysis. Therefore, we aimed to evaluate the effect of Ashwagandha supplementation on anxiety as well as stress. However, it showed no statistically significant improvement in the quality of life of participants receiving it. In addition, the determination of the effects of Ashwagandha requires ongoing research, mainly clinical, to confirm the efficacy of the raw material. Based on research that has been carried out to date, it can be seen that Ashwagandha root is a plant raw material with multidirectional effects. Again, we recommend checking with your doctor before taking any type of sleep supplement, aid, or medication.You can decide whether Ashwagandha gummies align with your wellness goals and lifestyle by making informed choices.This narrative review delves into the most recent findings and provides a comprehensive overview of the current understanding of ashwagandha’s potential uses and any known safety concerns and contraindications.This study was excluded because the intervention included many components in addition to WS supplementation, and not all of these components were included in the control, making it difficult to ascertain the effect of WS on anxiety.It was observed that 72% of the subjects improved their sleep quality compared to 29% in the placebo group.Many brands now include additional ingredients like melatonin for sleep, probiotics for digestion, and Ashwagandha for stress relief.Kelgane et al. (2020) included the Sleepiness Scale, a 4-item questionnaire, to assess the likelihood of falling asleep during daytime activities . Furthermore, molecular docking studies showed that withanolide A bound to human and C. The oxidative stress hypothesis of depressive disorders proposes that oxidative stress, along with activation of pro-inflammatory and pro-apoptotic mediators, is a critical step in a cascading series of events leading to depressive symptoms . The brain is prone to oxidative stress due to its high oxygen consumption, which can lead to increased production of reactive oxygen species (ROS) and the increased availability of lipids, which are susceptible to ROS-related peroxidation . Sensitivity analysis was performed to investigate the impact of risk of bias for sequence generation and allocation concealment of included studies.It was observed that the oral administration of Ashwagandha alleviated withdrawal anxiety due to chronic alcohol consumption, indicating a protective effect of the study plant in the management of ethanol-withdrawal reactions .A Brahmi capsule, for example, may be a Bacopa monnieri extract used in cognitive health studies with controlled dosing.The posterior distributions of the θk for each study, the posterior mean, and the 95% credible intervals (95% CrI) were reported.A major strength of the study is that it evaluated a sustained-release formulation of Ashwagandha root extract, which is sparingly reported in the literature.People who are pregnant or breastfeeding should avoid ashwagandha.We included randomized clinical trials (RCTs) that investigate the effect of Ashwagandha extract on anxiety and stress. Ashwagandha is 'very effective' at reducing levels of stress and anxiety To date, no significant adverse effects have been shown to result from the ingestion of the raw material or its preparations. On the basis of available studies in humans and animals, it can be concluded that sluggard is a safe plant not only for short-term use, but also for long-term use. As a direct consequence of this phenomenon, the adverse effects of the drug may be exacerbated, or the drug may be ineffective in the ongoing therapy. According to studies, the plant can increase testosterone production , which intensifies the progression of the disease. As studies show, this raw material increases the concentration of 3,3’,5-triiodothyronine (T3) and tetraiodothyronine (T4), which is unfavourable in hyperthyroidism . On one hand, several studies reported multiple outcomes from the same participants, which may be problematic due to the fact that treating each outcome as a separate unit in the analysis will assign more weight to studies with two outcomes than those reporting one, which leads to a wrong estimate of the precision of the summary effect. All studies included in this meta-analysis compared an experimental group (i.e., a group that received Ashwagandha supplementation) against a control group (i.e., a group of participants that received a placebo) in regards to physical performance variables. All randomized participants in the analysis were included, as it was the least-biased way to analyze clinical effects. Two authors (D.A.B. and C.G.) independently evaluated the risk of bias of all included clinical trials using the Cochrane risk of bias tool RoB 2.0 , including bias due to randomization, bias due to deviations from intended intervention, bias due to missing data, bias due to outcome measurement, and bias due to selection of reported results. Goli’s ashwagandha gummies make it easy to stick with a daily stress support routine — without the intimidation of capsules or strong herbal flavors. An improvement in anxiety after supplementation with WS was observed in a majority of studies as measured by changes in anxiety scores (Table 1). The HAM-A is a self-reported questionnaire used to assess the severity of anxiety as perceived by the respondent. All studies administered WS as capsules or tablets except for Khyati and Anup (2013), in which dried root granules were used. Sample sizes ranged from 39 participants to 130 participants , with the majority of studies including between 60 and 80 participants 57, 60, 61, 63, 65, 66. The anti-anxiety effect of WS was assessed in ten human trials of adults aged years (Table 1). It may help improve energy levels, enhance brain function, and support overall vitality. A chyawanprash tonic can be a herbal blend for immunity, energy, and respiratory health with quantified active ingredients. Tonics support better absorption, especially for chronic wellness, combining traditional herbal potency with standardized extracts. Do you reach for turmeric, ashwagandha, or triphala when you’re feeling under the weather? Additionally, articles published within Cureus should not be deemed a suitable substitute for the advice of a qualified health care professional. No serious adverse effects were reported in any of the clinical studies reviewed here. The safety of KSM-66® Ashwagandha root extract (Ixoreal Biomed, Inc.) was assessed in a randomized, placebo-controlled study . One exception is that WS root extracts made with 100% ethanol did not show anti-anxiety activity , and a 100% alcoholic leaf extract did not induce sleep , whereas aqueous extracts from the same plant materials were active. The content of specific compounds or compound groups in the extracts tested was reported in less than half of the preclinical studies found. Most of the clinical studies (Table 1) used commercial Ashwagandha products that included an aqueous extract of the root (KSM-66®), an aqueous extract of the root and leaf (Sensoril®, Essentra®), and a hydroethanolic extract of the leaf and root (Shoden®). The great news is ashwagandha seems to live up to the hype as it relates to lowering stress. A few of the common side effects of taking ashwagandha can include stomach problems like irritation of the gastrointestinal lining, diarrhea, and in rare cases, vomiting and nausea. "Traditionally, ashwagandha is used in a tea form or powder form," Makhijani notes, but now, ashwagandha is also available in capsules, gummies and even beverages. If you've been browsing the aisles of your local pharmacy or swiping on TikTok, you're probably familiar with ashwagandha or have seen celebrities and influencers touting the supplement's stress-relieving benefits. 2 gummies twice daily (4 total)