Last updated: October 2026
Small trials suggest ashwagandha root extract may modestly lower stress and anxiety scores in stressed adults. The evidence is low certainty, and ashwagandha isn’t a treatment for an anxiety disorder. Check it’s safe for you first, especially if you’re pregnant, have a liver or thyroid condition, or take medicines. See a GP if anxiety affects daily life.
Below: what the trials found, the doses studied, how it compares with other options, who should avoid it, and when to get help.
The short version: three reviews, of 9, 12 and 22 trials, found lower stress and anxiety scores than with placebo. But the trials are small, short and mixed, so certainty is low. Talking therapies remain the NHS first step.
Does ashwagandha help with anxiety? What the trials show
Ashwagandha (Withania somnifera) is an Ayurvedic root sold in the UK as a food supplement. It has more anxiety trials than most herbs, which is why our guide to the best natural supplements for anxiety ranks it second on evidence. Here is what the main studies found:
| Study | Who took part | What they took | Length | What they found |
|---|---|---|---|---|
| Akhgarjand, 2022 (meta-analysis) | 12 trials, 1,002 adults aged 25 to 48 | Various extracts | Varied | Lower anxiety and stress scores than placebo; results varied widely between trials and certainty was rated low |
| Arumugam, 2024 (meta-analysis) | 9 trials, 558 people | Various extracts | Varied | Lower perceived stress (about 4.7 points), anxiety (about 2.2 points on the 56-point Hamilton scale) and blood cortisol; 4 trials reported mild to moderate side effects |
| Alsanie, 2026 (meta-analysis) | 22 trials in adults | Various extracts and doses | Varied | Better stress, anxiety and low mood scores; authors called for higher-quality trials |
| Chandrasekhar, 2012 | 64 adults with chronic stress | 300mg root extract twice a day | 60 days | Lower scores on all stress scales and lower cortisol; side effects mild and similar to placebo |
| Salve, 2019 | 60 stressed, healthy adults | 250mg or 600mg a day of root extract | 8 weeks | Stress scores and cortisol fell at both doses, more clearly at 600mg |
| Lopresti, 2019 | 60 stressed, healthy adults | 240mg of a standardised extract once a day | 60 days | Lower anxiety (Hamilton) scores and morning cortisol; a second anxiety and stress questionnaire didn’t reach significance |
| Fuladi, 2021 | 40 people diagnosed with generalised anxiety disorder, all already taking SSRI antidepressants | 1g a day of root extract, or placebo, added to their medicine | 6 weeks | Bigger fall in anxiety scores than placebo |
The honest caveats:
- The individual trials above had 40 to 64 people each and lasted 6 weeks to about 2 months. Most were run in India, and two used an extract supplied by its maker.
- Most of these trials enrolled stressed but otherwise healthy adults, not people with a diagnosed anxiety disorder. The one trial in generalised anxiety disorder was tiny and added ashwagandha to prescribed medicine.
- Results varied a lot between trials, and the 2022 review rated the certainty of the evidence as low.
- Ashwagandha has no authorised health claims in the UK, so no product can promise it reduces anxiety.
Promising for everyday stress, then, but not proven and no replacement for therapy or medicine. For its other uses, see what ashwagandha does.
How might ashwagandha work for anxiety?
Nobody knows for sure. The leading idea is that ashwagandha may act on the hypothalamic-pituitary-adrenal (HPA) axis, the system that releases the stress hormone cortisol. That theory comes from study findings rather than proof:
- Several trials measured lower cortisol in the ashwagandha group than on placebo, and the 2024 review found the same when it pooled them.
- The Lopresti trial also found falls in DHEA-S, another adrenal hormone, and its authors suggested any stress-relieving effect may run through the HPA axis.
- Some researchers describe ashwagandha as acting on GABA, the brain’s calming signal, based on lab work, but that hasn’t been shown in people.
Lower cortisol on a blood test isn’t the same as feeling calmer.
How much ashwagandha did anxiety trials use, and for how long?
These are the amounts studied, not a recommended dose:
- Range: 240mg to 1,000mg of root extract a day.
- Most common: 300mg twice a day (600mg a day). The 2022 review found the clearest stress results at 300 to 600mg a day.
- Extracts: the Chandrasekhar and Salve trials used KSM-66, a branded root extract, and the Lopresti trial used Shoden, another branded extract. Results from one extract may not apply to another, and plain root powder is much weaker.
- Length: 6 weeks to about 2 months in the trials above. No anxiety trial tells us about long-term use, and the US National Center for Complementary and Integrative Health says it may be safe for up to three months.
How long does it take? It isn’t a quick fix: trials measured results after weeks of daily use. Follow your product’s label, don’t stack several ashwagandha products, and keep a simple diary to judge it honestly. For timing, see when to take ashwagandha, and if worry keeps you awake, ashwagandha for sleep covers the sleep trials.
Can ashwagandha make anxiety worse?
In trials, side effects were mostly mild, such as drowsiness or an upset stomach. But a few people describe feeling restless, more anxious, or flat and emotionally numb, mostly in online forums rather than trials. If your anxiety or mood gets worse after starting it, stop, and speak to your GP if it doesn’t settle. Our ashwagandha side effects guide covers this in more detail.
Ashwagandha and panic attacks
Ashwagandha isn’t for panic attacks. We found no trials in panic disorder, and something studied over weeks of daily use can’t help in the moment.
The NHS page on panic disorder describes panic attacks as frightening but not dangerous, usually lasting 5 to 20 minutes. During one, it suggests staying where you are, breathing slowly and deeply, and reminding yourself it will pass. CBT is a main treatment, and you can self-refer in England. Our guide on how to stop a panic attack walks through what to do step by step.
If racing thoughts are more your pattern than sudden panic, see how to stop overthinking.
Ashwagandha vs other options for anxiety
Supplements are, at most, an add-on to the NHS first steps:
| Option | Best evidence we found | UK status | Main caution |
|---|---|---|---|
| NHS first steps: talking therapies (CBT), exercise, breathing, less caffeine and alcohol | CBT is the usual first NHS treatment for generalised anxiety disorder | Free; adults in England can self-refer | Can take time to start; CBT may be one-to-one or in a group |
| Ashwagandha | Meta-analyses of small trials; low certainty | No authorised claims; FSA safety review ongoing | Avoid if pregnant or you have a liver condition |
| Magnesium | Systematic review of 18 studies (2017); suggestive but poor quality | Authorised claims for psychological function and the nervous system | Over 400mg a day from supplements can cause diarrhoea |
| L-theanine | Systematic review of 9 trials (2020); promising, small studies | No authorised claims | Check with a pharmacist if you take medication |
| CBD | Review of mostly single-dose studies (2015); early | Food supplement; FSA advises 10mg a day; no medicinal claims | Can interact with medicines; not for pregnancy or breastfeeding |
| Lavender oil capsules (Silexan) | Network meta-analysis of 5 trials (2019); mixed | No authorised claims | Results apply to one standardised extract only |
If ashwagandha isn’t suitable for you, magnesium is a gentler place to start: see magnesium for anxiety and ashwagandha vs magnesium. Or compare ashwagandha vs rhodiola and holy basil (tulsi). For everyday habits, read how to deal with anxiety.
Ashwagandha in Evopure products
Our Flow CBD Oil combines broad spectrum CBD (0% THC) with ashwagandha root and maca in MCT oil, as a daytime blend. CBD isn’t a treatment for anxiety, and we don’t claim Flow treats or prevents anything. The same cautions apply as for any ashwagandha product, so read the safety section below and our guide to CBD and ashwagandha first.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
If you’d rather avoid ashwagandha, our Magnesium Glycinate Sleep Complex contains none. It combines magnesium bisglycinate and citrate with glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to normal psychological function and to the normal functioning of the nervous system.
Who should avoid ashwagandha
The Food Standards Agency is reviewing ashwagandha’s safety. While that continues, it told Which? that it would advise pregnant women and people with pre-existing liver conditions to avoid ashwagandha supplements. Our UK ashwagandha safety review tracks where that stands. Don’t take it, or check with your GP or pharmacist first, if any of these apply:
- Pregnant, could be pregnant, or breastfeeding. Avoid it. We don’t recommend our products during pregnancy or breastfeeding.
- Liver conditions. Avoid it. Liver injury is rare but has been reported. Stop and see your GP if you notice yellow skin or eyes, dark urine or itching.
- Thyroid conditions or thyroid medicine. Ashwagandha may raise thyroid hormone levels and interact with thyroid medicines.
- Autoimmune conditions such as lupus, multiple sclerosis or rheumatoid arthritis, unless your doctor agrees.
- Antidepressants, anti-anxiety medicines, sleeping tablets or sedatives. Interactions haven’t been well studied and drowsiness can add up. Ask a pharmacist first, and never change prescribed medicine without advice.
- Diabetes or blood pressure medicines, immunosuppressants or anti-seizure medicines. These may interact.
- Surgery coming up, or hormone-sensitive prostate cancer.
- Under 18s. Don’t give ashwagandha to children or teenagers for anxiety. Our products are for adults only.
When to get help for anxiety
See a GP if worry is hard to control, lasts for weeks, or affects your sleep, work or relationships. Adults in England can also refer themselves to NHS Talking Therapies without seeing a GP first. If you’re not sure whether what you feel is anxiety, our guide to anxiety symptoms may help.
Need help now? If you feel unable to cope or have thoughts of harming yourself, call Samaritans free on 116 123, or call NHS 111 and choose the mental health option. If your life or someone else’s is at risk, call 999 or go to A&E.
FAQs
Does ashwagandha help with anxiety?
Small trials suggest ashwagandha root extract may modestly lower stress and anxiety scores in stressed adults, but reviews rate the evidence as low certainty. It isn’t a treatment for an anxiety disorder, and it has no authorised health claims in the UK.
How much ashwagandha did anxiety studies use?
Between 240mg and 1,000mg of root extract a day, most often 300mg twice a day. Extract strengths vary, so follow your product’s label and don’t take more than it says.
How long does ashwagandha take to work for anxiety?
It isn’t instant. Trials measured results after 6 to 8 weeks of daily use, and it won’t help in the moment of a panic attack.
Can ashwagandha make anxiety worse?
Some people report feeling restless, more anxious or emotionally flat. If your anxiety or mood gets worse after starting it, stop taking it and speak to your GP if it doesn’t settle.
Can I take ashwagandha with antidepressants or anxiety medication?
Ask your GP or pharmacist first. Interactions haven’t been well studied, and ashwagandha may add to the drowsiness from sedatives and sleeping tablets. Never stop or change prescribed medicine without advice.
Is ashwagandha good for panic attacks?
No. There are no good trials in panic disorder, and it takes weeks of daily use in studies. Slow breathing helps in the moment, and CBT is a main NHS treatment for panic disorder.
Sources
- Akhgarjand C et al (2022). Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research.
- Arumugam V et al (2024). Effects of ashwagandha (Withania somnifera) on stress and anxiety: a systematic review and meta-analysis. Explore.
- Alsanie SA et al (2026). Effects of ashwagandha on mental health in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Complementary Therapies in Medicine.
- Chandrasekhar K et al (2012). A randomized, placebo-controlled study of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine.
- Salve J et al (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults. Cureus.
- Lopresti AL et al (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract. Medicine.
- Fuladi S et al (2021). Withania somnifera root extract in patients with generalized anxiety disorder. Current Reviews in Clinical and Experimental Pharmacology.
- Boyle NB et al (2017). The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients.
- Williams JL et al (2020). The effects of L-theanine consumption on the ability to manage stress and anxiety levels: a systematic review. Plant Foods for Human Nutrition.
- Blessing EM et al (2015). Cannabidiol as a potential treatment for anxiety disorders. Neurotherapeutics.
- Yap WS et al (2019). Efficacy and safety of lavender essential oil (Silexan) capsules among patients suffering from anxiety disorders: a network meta-analysis. Scientific Reports.
- NCCIH. Ashwagandha.
- Which? Ashwagandha: stress buster or health risk? June 2026.
- FSA. Summary of responses to call for evidence on ashwagandha, June 2026.
- NHS. Generalised anxiety disorder in adults.
- NHS. Find NHS Talking Therapies for anxiety and depression.
- NHS. Where to get urgent help for mental health.
This guide is general information, not medical advice. Evopure makes Flow CBD Oil and the Magnesium Glycinate Sleep Complex.
