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LMU 75 – Ashwagandha: A Natural Stress Buster


LMU 75 – Ashwagandha: A Natural Stress Buster

Source: Indian Journal of Psychological Medicine (2012)

Lifestyle Medicine Update


In a modern world that often teeters on the edge of chaos, stress has emerged as an unwelcome companion, weaving its way into the fabric of our lives and impacting both mental and physical health. The escalating prevalence of mental health disorders and the confluence of stress with physical ailments like ulcers, high blood pressure, and heart disease attest to its formidable influence. However, amidst the challenges, a beacon of hope shines through a captivating study published in the Indian Journal of Psychological Medicine in 2012. This study unveils the remarkable potential of an adaptogen herb called “Ashwagandha” to alleviate stress, enhance well-being, and even mitigate key biological markers of stress in individuals burdened by its weight.

The Vicious Cycle of Stress

Stress, stemming from external physical or mental burdens, casts a shadow that can engulf us in feelings of turmoil, anxiety, and unease. Prolonged exposure to stress serves as a catalyst, triggering a cascade of unbalanced mental and physiological states. The consequences extend beyond the emotional realm, ushering in a host of conditions ranging from depression to high blood pressure, heart disease, and metabolic disorders such as diabetes. These ailments, with their roots in mental and emotional factors, are surging in prevalence, emerging as significant global health challenges. In the face of this crisis, a growing fraction of the population seeks solace through medical intervention, striving to conquer the shackles of stress.

The Trailblazing Study: Ashwagandha’s Triumph

At the heart of this narrative rests a groundbreaking randomized controlled study that enrolled 64 participants afflicted by chronic stress. This study, meticulously crafted, summoned clinical examinations and laboratory tests to discern the impact of supplementation with Ashwagandha, an adaptogen herb renowned for its stress-modulating properties. The study delved into the abyss of subjective feelings of stress, objective biochemical markers, and vital well-being assessments. Half of the participants were administered a supplement containing 300 mg of Ashwagandha root extract standardized to 5% withanolide content, while the other half received a placebo.

The Power of Ashwagandha: Transformation Unveiled

The study’s findings read like a tale of transformation. After 60 days, subjects embraced by Ashwagandha experienced a surge of improvement in various dimensions, eclipsing the placebo group:

  • Feelings of Anxiety
  • Insomnia
  • Depression
  • Social Dysfunction

Akin to an enchanting spell, Ashwagandha wove its magic, inciting a marked reduction in blood cortisol levels – a direct reflection of the body’s stress response. This study stood as a testament to Ashwagandha’s ability to enact a resolute stand against stress, bolstering self-assessed quality of life for its recipients.

The Cortisol Conquest: A 30% Reduction

Cortisol, the renowned stress hormone, yielded to Ashwagandha’s might. The study showcased a jaw-dropping 28% reduction in cortisol levels within the Ashwagandha group. In contrast, the placebo group registered a mere 8% reduction. This staggering 30% decrease in cortisol levels attests to the profound influence of Ashwagandha in curbing the body’s stress-driven cortisol surge.

Beyond Stress: The Multidimensional Impact

The significance of this cortisol reduction ripples through the landscape of health. Elevated cortisol levels, often associated with chronic stress, pave the way for a range of adverse consequences:

    • Weakened Immune System – Leaving the body vulnerable to infections and even cancer, possibly triggering autoimmune diseases.
    • Ulcer Development – Fuelling the development of ulcers.
    • Increased High Blood Sugar – Elevating blood sugar levels.
    • Heightened Inflammation – Exacerbating inflammation, a precursor to numerous health woes.

Embracing Ashwagandha: A Vital Component of Stress Management

Researchers concluded with an unequivocal assertion that high-concentration full-spectrum Ashwagandha root extract empowers individuals to defy stress, elevating self-assessed quality of life. This adaptogen herb emerges as a safe and effective intervention for adults besieged by stress’s grasp.

A Holistic Approach to Stress Management

While Ashwagandha’s prowess offers a beacon of hope, it stands as part of a larger tapestry in stress management. It complements a holistic approach that embraces diverse strategies such as aerobic exercise, meditation, yoga, progressive relaxation, psychotherapy, and stress management. However, the potent ability of adaptogen herbs like Ashwagandha to recalibrate cortisol levels is a crucial facet in the pursuit of comprehensive well-being.


Amidst the cacophony of modern life, Ashwagandha emerges as a silent hero, bestowing the gift of stress alleviation. This research mirrors the transformative potential of harnessing nature’s treasures to combat the crippling weight of stress. While not a panacea, Ashwagandha’s capacity to tame cortisol levels is an invaluable tool in the quest for holistic health.


    1. Chandrasekhar K, Kapoor J, Anishetty S. 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. 2012;34(3):255-262.

Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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