Does ashwagandha really work against stress?
Ashwagandha demonstrably lowers the stress hormone cortisol, but whether it also makes you actually feel less stressed has not been convincingly proven in independent research. Short-term use of up to around 12 weeks appears safe, but too little is known about long-term use to be certain.
Ashwagandha measurably and consistently lowers the stress hormone cortisol. A meta-analysis of seven studies (involving nearly 500 participants in total) found a significant drop in cortisol, but no significant effect on how stressed people actually felt, as measured by a standard stress questionnaire. The biological measurement and the subjective experience therefore diverge.
Individual studies paint a more nuanced picture. A study using 240 mg per day (60 participants) found a significant reduction in anxiety symptoms compared with a placebo. A study using 125 mg per day (98 participants) found a reduction in stress on the questionnaire. However, a study using 400 mg per day in people with overweight found no difference in perceived stress compared with the placebo, though it did find less fatigue. The results are therefore not clear-cut.
If you want to try it, choose a capsule or tablet containing ashwagandha root extract, sometimes labelled as KSM-66, Shoden, Witholytin, Zenroot or Somin-On. Check the label carefully: it should state that the product is standardised for withanolides, for example 2.5% or 1.5%. The amount used most often in research: 300 to 500 mg per day, for at least 8 to 12 weeks. Using it for a shorter period makes little sense, as most studies lasted a minimum of eight weeks. The brand name on the packaging matters less than the standardised withanolide content.
Two caveats deserve particular attention. In several positive studies, the researchers were employed by the manufacturer of the product being tested, which makes the outcomes less independent. In addition, no research has ever examined what long-term use does to adrenal function. In the short term, up to around 8 to 12 weeks, ashwagandha appears to be well tolerated. There are also rare but recognised cases of liver damage on record: if you develop jaundice, abdominal pain or dark urine, stop immediately and consult a doctor. If you have a thyroid condition or other hormone-related complaints, discuss use with your doctor first.
Based on 1 meta-analysis (7 RCTs, n≈488), 1 systematic review (9 clinical studies), and 4 individual RCTs (n=50-98). All studies are short-term (8-16 weeks). Conflicts of interest in two manufacturer-sponsored RCTs.
How much ashwagandha do you need per day?
Research points to 300-600 mg per day as the effective range for stress, anxiety and athletic performance, but the quality of evidence is still limited and the optimal dose varies by goal and by extract.
Is it better to take ashwagandha in the morning or in the evening?
More important than the timing: several regulators, including the RIVM, advise against ashwagandha because of risks to the liver, thyroid and hormones. Morning versus evening has never been studied; choose the moment you can stick to.
Does shilajit actually work as a supplement?
Shilajit has shown positive results for specific goals, such as testosterone in men aged 45 to 55 and bone healing, but it does not work for everyone or for everything. Do not use it during pregnancy.
Does echinacea really work against the common cold?
Whether echinacea helps with the common cold depends strongly on which preparation you use. Standardised products made from Echinacea purpurea (herb and root) showed a modest reduction in symptoms in some studies, but root extracts and non-standardised products did not improve outcomes, and what you buy in a shop rarely corresponds to the products used in positive studies.
Does Korean red ginseng help against fatigue?
For fatigue caused by illness or cancer therapy there are indications that ginseng makes a modest difference; for everyday fatigue the evidence is thinner. If you have an illness or are taking medication, it is wise to discuss this with your doctor.
How healthy is meditation, and what does it actually do for you?
Meditation has a moderate but well-demonstrated effect on depression, anxiety and pain, and can safely be combined with other treatments. For other health claims the evidence is still too thin to rely on.