Abstract Summary
Ashwagandha (Withania somnifera), an ancient Ayurvedic herb, shows strong potential for reducing stress in adults over 50. It helps regulate cortisol, supports better sleep, and enhances emotional well-being. Clinical studies using standardized extracts demonstrate significant benefits, especially with daily dosages of 300–600 mg over 8 to 12 weeks.
Objective
This research aims to explore the effectiveness, safety, and potential health benefits of ashwagandha supplementation for stress support in individuals aged 50 and older.
Context
With age, stress management becomes increasingly important due to hormonal changes, lifestyle transitions, and increased susceptibility to chronic conditions. Natural interventions that safely support emotional resilience are in high demand. Ashwagandha, known for its adaptogenic properties, is being increasingly studied for its role in managing stress and promoting balance in older adults.
Methods Used
A review of randomized controlled trials, systematic reviews, and expert consensus was performed. Data was sourced from peer-reviewed journals, academic institutions, and natural health publications. Studies were selected based on relevance to ashwagandha's impact on stress, cortisol, sleep, and overall wellness in populations over the age of 50.
Approach
The research focused on evaluating the impact of standardized ashwagandha root extracts on perceived stress, anxiety levels, and cortisol output. Key indicators like the Perceived Stress Scale and Hamilton Anxiety Rating Scale were reviewed alongside sleep quality assessments and reported side effects. Preference was given to studies involving participants aged 50 and above or stratified by age groups.
Data Collection
Data was gathered from multiple clinical trials, many of which examined the effects of KSM‑66 or Shoden branded extracts. Most trials used daily doses of 300–600 mg, administered over a period of 8 to 12 weeks. Outcomes relating to stress reduction, sleep enhancement, cognitive clarity, and physical vitality were extracted and synthesized from published results.
Researchers’ Summary of Findings
Impact on Health
Clinical evidence shows that ashwagandha supplementation can significantly reduce stress levels in adults over 50 by lowering cortisol and balancing the hypothalamic-pituitary-adrenal (HPA) axis. Many participants also reported improved quality of sleep and better mood regulation. Some studies noted enhanced cognitive sharpness and energy levels, suggesting broader wellness implications beyond just stress relief.
Health Implications
For older adults, chronic stress may contribute to cognitive decline, metabolic syndrome, and poor immune function. Ashwagandha offers a natural alternative that supports resilience by reducing biological stress markers. It may also aid those experiencing age-related hormonal shifts, such as reduced testosterone or disrupted sleep patterns. These benefits position ashwagandha as a holistic tool for emotional and physiological balance in later life.
Sustainability
Ashwagandha cultivation is well-suited to arid regions and supports sustainable agriculture through its low water needs and resistance to pests. Standardized extracts like KSM‑66 are produced using eco-friendly methods that preserve the integrity of active withanolides. Sustainable sourcing practices make ashwagandha a responsible choice for long-term supplementation in wellness regimens.
DOI
10.1016/j.ctim.2024.102189
