Ashwagandha, an ancient medicinal herb, is experiencing a renaissance in today’s wellness landscape. This powerful adaptogen has captured the attention of both consumers and supplement manufacturers seeking natural solutions for cognitive health. The numbers speak volumes: the US mood and mental health market is witnessing remarkable growth ($153 million in sales in 2023), with ashwagandha claiming 18% of the market share—making it one of the most dominant herbal supplements in the industry. This surge in popularity isn’t surprising, as ashwagandha’s adaptogenic properties directly address what consumers want most: natural support for stress reduction, improved sleep quality, and a consistently positive mood. As scientific research continues to validate its effectiveness, ashwagandha now stands at the forefront of natural cognitive health solutions.
Benefits of Ashwagandha for Stress
Stress reduction is one of ashwagandha’s most well-documented benefits, with research increasingly validating its effectiveness for stress management.
In a randomized, double-blind, placebo-controlled trial, 64 adults with a history of chronic stress participated in a 60-day intervention. The treatment group received 300mg of high-concentration full-spectrum ashwagandha root extract twice daily, while the control group received a placebo.
Researchers employed multiple scientific assessment tools, including the Perceived Stress Scale (PSS), Depression Anxiety Stress Scale (DASS), and General Health Questionnaire-28 (GHQ-28). To provide objective physiological data alongside these subjective measures, they also monitored serum cortisol levels, a primary biomarker of stress.
The results were remarkable. The ashwagandha group showed significantly greater reductions in all stress assessment scales compared to the placebo group. PSS scores decreased by 44.0% in the ashwagandha group versus just 5.5% in the placebo group. Similarly, the DASS scores decreased by 64.2% for the ashwagandha group compared to 10.4% for the placebo group. Most tellingly, serum cortisol levels reduced by 27.9% in the ashwagandha group compared to 7.9% in the placebo group.
Importantly, the study reported that participants experienced no serious adverse effects, highlighting ashwagandha’s favorable safety profile alongside its impressive effectiveness. The researchers concluded that high-concentration full-spectrum ashwagandha root extract safely and effectively supports an individual’s resistance toward stress and enhances self-assessed quality of life.
Benefits of Ashwagandha for Sleep
Quality sleep has become increasingly elusive for many consumers, representing a significant market opportunity for effective natural solutions. Ashwagandha offers compelling benefits for sleep improvement, making it a valuable addition to sleep-focused formulations.
A 2021 meta-analysis published in the Journal of Ethnopharmacology examined the effects of ashwagandha extract on sleep. This comprehensive review analyzed five randomized controlled trials with a total of 400 participants. The researchers evaluated ashwagandha’s effects compared to placebo on sleep quality and quantity in adults 18 years and older.
The results demonstrated that ashwagandha extract had a significant positive effect on overall sleep, with a standardized mean difference of -0.59 (95% confidence interval -0.75 to -0.42). Notably, the benefits were more pronounced in specific subgroups: adults diagnosed with insomnia, those receiving dosages of 600 mg/day or higher, and those with a treatment duration of 8 weeks or longer. The study also found improvements in mental alertness upon waking and reduced anxiety levels. Importantly, no serious side effects were reported across the trials.
Another significant 2020 study examined the effects of ashwagandha root extract on sleep quality. This 8-week study included 80 participants divided into two arms: 40 healthy subjects and 40 subjects with insomnia. Each arm was further divided into an ashwagandha treatment and placebo groups.
The researchers assessed multiple sleep parameters, including Sleep Onset Latency (SOL), Total Sleep Time (TST), Wake After Sleep Onset (WASO), Total Time in Bed (TIB), and Sleep Efficiency (SE). They also evaluated participants using the Pittsburgh Sleep Quality Index (PSQI), Hamilton Anxiety scale-A (HAM-A), mental alertness on rising, and a sleep quality questionnaire.
Results showed significant improvement in sleep parameters for both healthy and insomnia subjects receiving ashwagandha root extract, with more pronounced benefits in the insomnia group. Statistical analysis confirmed significant improvements in sleep onset latency (p < 0.0001) and sleep efficiency (p < 0.0001) as the most improved parameters, followed by total sleep time (p < 0.002) and wake after sleep onset (p < 0.040). The study also documented significant improvements in HAM-A outcomes, mental alertness, and overall sleep quality in the insomnia patients. The ashwagandha root extract was well tolerated by all participants regardless of their health condition or age.
Benefits of Ashwagandha for Mood
Beyond stress and sleep benefits, ashwagandha offers significant advantages for mood and cognitive function. A 2021 randomized controlled trial examined the effects of ashwagandha extract on mood, stress, and cognitive abilities in 60 adults (43 women, 17 men; mean age 34.41 years) experiencing perceived stress.
Participants received either ashwagandha (400 mg/day or 225 mg/day) or placebo for 30 days. Researchers measured saliva cortisol, cognitive performance (CNS vital signs), and self-reported measures of anxiety, depression, stress, and food cravings at baseline, day 15, and day 30.
The results showed significant improvements in self-reported anxiety, depression, and perceived stress across all groups over time. However, the ashwagandha groups demonstrated higher performance in cognitive measures, including cognitive flexibility, visual memory, reaction time, psychomotor speed, and executive functioning.
Notably, both ashwagandha groups experienced cortisol reductions, with statistically significant decreases in the 225 mg/day group from baseline to day 30. In contrast, the placebo group showed a non-significant increase in cortisol levels. This finding is particularly important as elevated cortisol has been linked to mood disturbances.
Zenroot: Formulate with Ashwagandha from OmniActive
So, what is the best ashwagandha supplement? When selecting ingredients for your next mood or mental health formulation, quality and efficacy matter above all. OmniActive’s Zenroot is a premium, low-dose, root-only, standardized ashwagandha extract clinically studied to support feelings of stress and anxiety, mood, and sleep. With an efficacious low daily dose of 125 mg, Zenroot enables versatile product formulations, such as gummies, RTDs, capsules, and tablets. Contact us today to learn how Zenroot can support your mood and mental health supplement formulations!