Ashwagandha’s potential to influence the HPA axis and affect neurotransmitter activity may explain some of its proposed effects on mental health, but more research is needed to better understand the underlying mechanisms.[1] In human studies, 200 to 400 mg of ashwagandha daily over the course of 30 to 60 days reduced symptoms of depression in participants with elevated levels of stress.[2][3]
Ashwagandha may also exert some anxiety-reducing effects as a result of the antistress properties. Lower doses of ashwagandha also appear to increase the effects of some anxiolytics, including alcohol.[4][5][6][7][8][9][10][11][12] Reduced anxiety has been observed with dosages from 300 mg to 12,000 mg per day of ashwagandha over periods ranging from 4 to 8 weeks. For general stress reduction that hasn’t reached the point of diagnosed anxiety, 300 to 600 mg daily appears to be sufficient.[13][14][15][16][17][18][19]