How Ashwagandha Can Help Reduce Stress

Javier Colomer 6 min. of reading Plants Leave a comment

In modern society, stress is part of many situations in our daily lives and can affect aspects such as well-being and rest. In this context, Ashwagandha (Withania somnifera), a plant traditionally used in Ayurveda, has become one of the most widely studied adaptogens.

In recent years, several clinical trials have investigated its relationship with the stress response, cortisol and certain parameters related to well-being and rest.

In this post, we explain how this botanical extract, supported by solid clinical evidence, may help you naturally restore balance.

Mechanism of action: Ashwagandha and the HPA axis

Withania somnifera is commonly classified among the so-called adaptogens, a term used to describe certain naturally derived substances studied for their relationship with the body’s ability to adapt to different stressful situations.

One of the proposed mechanisms to explain the effects observed with Ashwagandha is its possible influence on the hypothalamic-pituitary-adrenal (HPA) axis, one of the main systems involved in the physiological response to stress.

When the body is exposed to a stressor, this axis participates in a cascade of hormonal signals that ultimately promotes the release of cortisol by the adrenal glands.

Some studies conducted with standardised Ashwagandha extracts have observed changes in cortisol concentrations alongside improvements in certain perceived stress scales. These findings have prompted research into its possible interaction with neuroendocrine mechanisms related to the stress response.

To learn more about the different concentrations, formats and raw materials available, you can visit the Ashwagandha supplements category at HSN.

Scientific evidence on stress and biomarkers

One of the most extensively studied areas of Ashwagandha is its possible relationship with perceived stress.

Several randomised, placebo-controlled clinical trials have investigated Withania somnifera extracts, assessing both psychological questionnaires and specific biomarkers.

Among the main outcomes investigated are:

Cortisol: Some clinical trials have observed reductions in cortisol concentrations in participants supplemented with certain Ashwagandha extracts. However, the magnitude of the effect varies between studies and depends on factors such as the extract, dose, population studied and duration of the intervention.
Psychometric scales: Studies using tools such as the PSS (Perceived Stress Scale) have found improvements in perceived stress scores in certain supplemented groups compared with placebo.
Other biomarkers: Some research has also investigated hormonal variables such as DHEA-S, although the available evidence is more limited and does not allow definitive conclusions to be drawn regarding its clinical relevance.

Ashwagandha supplementation can be a supportive tool for managing situational or work-related stress and promoting relaxation. It does not replace anxiolytic medication or constitute a treatment for Generalised Anxiety Disorder (GAD) or clinical depression.

The importance of the technical quality of extracts

To ensure the clinical efficacy observed in the scientific literature, Ashwagandha extracts should meet strict technical standardisation criteria:

Extraction ratio: A high ratio (for example, 10:1 or 12:1) indicates that the final product concentrates the properties equivalent to a substantially greater amount of fresh or dried root.
Percentage of withanolides / glycosides: Withanolides are steroidal lactones associated with Ashwagandha’s adaptogenic bioactivity. The raw material should declare an exact percentage measured by chromatography (HPLC).
No excessive Withaferin A: A clean extraction process prioritises the desired withanolides while keeping Withaferin A at low, residual levels.

Comparison of Ashwagandha extracts

Different Ashwagandha raw materials are available and they should not be compared solely on the basis of the milligrams of extract.

Characteristic	10:1 Extract	KSM-66®	Shoden®
Part used	Root	Root	Root and leaves
Extraction ratio	10:1	12:1	40:1
Standardisation	8.5% withanolides	5% withanolides	35% withanolide glycosides
Key features	Intermediate concentration	The most extensively studied scientifically	The most concentrated
May be a good option if you are looking for…	A balanced option for everyday use	Overall balance, energy, vitality and daily well-being	Relaxation, better sleep or stress management

How to take Ashwagandha

There is no universal dose that applies to every Ashwagandha supplement. The appropriate amount depends primarily on the raw material, extraction ratio, standardisation and product formulation.

At HSN, we offer different extracts with recommended intakes tailored to the characteristics of each raw material.

Ashwagandha Extract 10:1 400mg, standardised to 8.5% withanolides, is taken as 3 capsules per day, divided between meals.
KSM-66®, a 12:1 root-only extract standardised to 5% withanolides, is taken as 2 capsules per day.
Shoden®, a 40:1 extract derived from roots and leaves and standardised to 35% withanolide glycosides, allows the recommended intake to be concentrated into one capsule per day, 30 minutes before bedtime.

Important: the amounts of these extracts expressed in milligrams are not directly comparable, as they have different extraction ratios, phytochemical profiles and degrees of standardisation. Therefore, a smaller amount of an extract does not necessarily mean a lower concentration of its characteristic compounds.

Conclusions

Supplementation with standardised Ashwagandha extracts represents a supportive tool backed by a growing body of clinical evidence in the context of perceived stress management, although the magnitude of the observed effects varies depending on the extract, dose and population studied.

Assessing the standardisation of the extract and adjusting intake according to individual tolerance, always as part of a comprehensive approach that includes good sleep, nutrition and physical activity habits, can help you get the most out of its use.

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