Stress, low mood and poor sleep often go together. Many people try supplements before they see a doctor. Ashwagandha, an Ayurvedic herb, is now one of the best-known. Others include magnesium, L-theanine and saffron.
The size of the need
WHO reports that more than 1 billion people live with a mental health condition. Anxiety and depression are the most common [1]. Together they cost the world economy about US$1 trillion a year [1].
What the evidence says on ashwagandha
- Some ashwagandha preparations may help with insomnia and stress [2].
- Evidence on anxiety is unclear [2].
- It may be safe for up to 3 months. Long-term safety is not known [2].
- Rare cases of liver injury have been linked to it [2].
- It is traditionally called an "adaptogen", a loose term for something that helps the body resist stress [3].
Supplements are not a substitute for care
Depression is a medical condition with effective treatments. WHO says talk therapy is the first treatment, with medicines added for moderate and severe cases [4]. Anyone with low mood that lasts most days for two weeks or more should see a health worker [4].
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What else ashwagandha has been tested for
The NCCIH summary of the research is mixed [2]:
- Limited evidence suggests 2–4 months of use may raise testosterone and sperm quality.
- There is not enough evidence for asthma, athletic performance, memory, diabetes, menopause or female infertility.
- There is not enough good evidence that it helps with COVID-19.
Side effects
Ashwagandha may cause drowsiness, stomach upset, diarrhoea and vomiting in some people [2]. Rare cases of liver injury have been reported [2]. Its long-term safety is unknown [2]. People who are pregnant, have liver disease, or take thyroid or sedative medicines should ask a doctor first.
Stress, mood and the wider picture
Mental health conditions are the second biggest cause of long-term disability [1]. Women are affected more overall, and anxiety and depression are the most common [1]. Many people try supplements because care is hard to find. The median country spends only 2% of its health budget on mental health [1].
Signs it is more than stress
WHO describes depression as a low mood or loss of interest that lasts most of the day, nearly every day, for at least two weeks [4]. Other signs include poor sleep, changes in appetite, low energy, feeling worthless and thoughts of death [4]. These need a health worker, not just a supplement.
Steps that help stress
- Regular exercise, even a short walk [4].
- Regular sleep and meals [4].
- Staying in touch with friends and family [4].
- Cutting down on alcohol and avoiding drugs [4].
- Talking to someone you trust [4].
Choosing a product
If people do choose ashwagandha, they should pick one with a clear dose and a tested extract. They should use it for a set time, watch for side effects, and tell their doctor. Products that combine many herbs make it harder to know what is working or causing harm.
Other popular ingredients
Magnesium, L-theanine, saffron, rhodiola and lemon balm are also sold for stress and mood. Research on each is limited, and product quality varies. The NCCIH warns that supplements can interact with medicines, including antidepressants [5]. Mixing St John's wort with antidepressants is a well-known risk.
Investment in care
WHO calls on governments to fund mental health services fairly, reform laws to protect rights, invest in the workforce and expand community care [1]. Until that happens, many people will keep turning to the shop shelf first.
Help for those who need more
WHO's Mental Health Atlas found that integration of mental health into primary care is moving ahead. 71% of countries meet at least three of five WHO criteria [1]. This means a local clinic is more and more often a place to ask about stress, anxiety and low mood. Many countries also run free phone lines for people in distress.
Suicide claimed about 727,000 lives in 2021 [1]. Anyone with thoughts of self-harm should contact emergency services or a crisis line right away [4].
Anxiety is the most common condition
In 2023, 470 million people had an anxiety disorder, including 146 million children and teenagers [6]. Anxiety disorders involve too much fear and worry, enough to cause real distress or make daily life hard [6]. They include generalised anxiety, panic disorder and social anxiety [6]. WHO says effective talk therapy exists, and medicines may be considered depending on age and severity [6]. A supplement for "stress" is not a treatment for an anxiety disorder.
Key numbers at a glance
- More than 1 billion people live with a mental health condition.
- 470 million had anxiety and 322 million had depression in 2023.
- Depression and anxiety cost about US$1 trillion a year.
- Ashwagandha may be safe for up to 3 months; long-term safety is unknown.
Supplements can be part of self-care, but real mental health conditions need real care.
Where to read more
All figures in this article come from public sources listed below. For more detail, start with the WHO fact sheets on depression and mental disorders, and the NCCIH and NIH pages on ashwagandha. Each is free to read online.
What this means
Interest in natural stress relief is high and growing. Products with clear doses, tested quality and honest labels will do best, while regulators keep watch on safety.
Explore on Acuitas
- Mood and Stress Supplements market report – size, growth and key players
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- Global Adaptogens Market Analysis – related market
- Global Amino Acid Market Analysis – related market
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- Suicide rate – free chart in the Public Health Dashboard
- Clinical trials: Depression – free chart in the Public Health Dashboard
- Get a free sample report or talk to our team
Topics: Mental health · Nutrition · Sleep
Sources
- WHO news (2 Sep 2025): Over a billion people living with mental health conditions
- NCCIH: Ashwagandha – usefulness and safety
- NIH Office of Dietary Supplements: Ashwagandha – is it helpful for stress, anxiety, or sleep?
- WHO fact sheet: Depressive disorder (depression)
- NCCIH: Herb-drug interactions
- WHO fact sheet: Mental disorders
Banner image: Traditional herbal medicine shop Kaduna Nigeria by Zmu'az4Z, CC BY 4.0, via Wikimedia Commons.
The data behind this story
Topics: Mental health · Nutrition · Sleep
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