Ayurveda’s Modern Role in Stress Relief: Scientific Evidence from 2022–2025
Ayurveda, one of the world’s oldest healing systems, is receiving growing scientific validation—especially for its stress-reducing effects. One of the most widely studied Ayurvedic herbs is ashwagandha (Withania somnifera), known for its adaptogenic properties that help the body manage stress and restore hormonal balance.
A 2022 randomized, double-blind, placebo-controlled trial examined the effects of ashwagandha extract (125 mg to 500 mg daily) in chronically stressed adults over eight weeks. The results revealed significant reductions in perceived stress (PSS), cortisol, ACTH, and salivary α-amylase levels—even at the lowest dose of 125 mg/day—confirming both its efficacy and safety (Verma et al., 2022).
In a 2023 study using a 2.5% withanolide standardized extract (250 mg/day), participants experienced reductions in stress and anxiety, improved cognition and mood, decreased cortisol, and increased urinary serotonin—demonstrating a broad spectrum of benefits beyond stress relief (Joshi et al., 2023).
A 2024 study involving Shoden® (a highly bioavailable extract with 35% withanolides) showed that doses as low as 60–120 mg/day led to substantial improvements in cortisol regulation and subjective anxiety, further validating ashwagandha’s adaptogenic effects (Shoden extract study, 2024).
In 2025, a comprehensive meta-analysis reviewed randomized trials from 2020 to 2024 and confirmed that ashwagandha supplementation (250–500 mg/day) consistently lowered stress scores, improved sleep, and reduced cortisol levels across different populations, while maintaining an excellent safety profile (Bonilla & Smith, 2025).
Ongoing clinical trials are also investigating broader Ayurvedic interventions. One 2024 randomized controlled study is evaluating Ayush-SR, a polyherbal formulation, in frontline healthcare professionals under occupational stress. The study measures perceived stress, cortisol, sleep, and quality of life—adding to the growing evidence base for Ayurvedic blends in real-world settings (Mehta et al., 2024).
These findings confirm that Ayurvedic solutions—particularly ashwagandha—are not only rooted in tradition but now backed by modern science. They offer a promising, integrative pathway to manage stress, rebalance hormones, and support emotional well-being naturally.
Free video – Ayurveda & Stress Relief 60 min
(I’m an affiliate — watching through my link may earn me a small commission. Thank you for your support)
References: Verma, S., et al. (2022). Effects of Withania somnifera extract in chronically stressed adults: A randomized, double-blind, placebo-controlled trial. Nutrients, 16(9), 1293. https://www.mdpi.com/2072-6643/16/9/1293. Joshi, R., et al. (2023). A standardized ashwagandha root extract alleviates stress, anxiety and improves cognitive function. Medicine (Baltimore). https://pubmed.ncbi.nlm.nih.gov/37832082/. Shoden stress study. (2024). Shoden® extract reduces cortisol and anxiety. Journal of Herbal Medicines. https://www.sciencedirect.com/science/article/pii/S2405844024129167. Bonilla, J. A., & Smith, L. (2025). Withania somnifera supplementation: Review of effects on stress and sleep. Nutrition & Metabolism. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-025-00902-7. Mehta, K., et al. (2024). Ayush-SR vs placebo in healthcare professionals: Protocol for occupational stress. JMIR Research Protocols. https://pubmed.ncbi.nlm.nih.gov/39965200/