As exam season approaches, it’s not unusual for students to find themselves feeling overwhelmed. Long hours of revision, looming deadlines and performance pressures can lead to a surge in stress, fatigue and disrupted sleep. Whether your young person is studying for GCSEs, A-levels or university finals, or perhaps you yourself are sitting exams for professional qualifications, the emotional and physical toll can be significant. But what if nature had a gentle way to help support your mind and body through this demanding time? Ashwagandha, an adaptogenic herb, has a long history of use in traditional Ayurvedic medicine for this purpose. In this article, we explore how ashwagandha, along with diet and lifestyle strategies, can help people of all ages stay resilient and focused throughout exam season.
Exam stress: what are its effects?
Stress is a natural and unavoidable part of life, and a certain amount of it can even be motivating. But when stress becomes chronic or overwhelming, it can negatively impact cognitive performance, mood, sleep quality and immune health – all very important factors for students during exam periods!
Research shows that exam-related stress can manifest both mentally and physically. Many students report anxiety, mood swings, low energy, poor concentration, digestive upsets and even immune dips during this time[1]. The combination of academic expectations, social pressures and disrupted routines makes this a particularly vulnerable period for young people.
While exams are a necessary part of education, we can look at ways to support the body’s natural ability to cope with stress – and this is where ashwagandha steps in.
What is ashwagandha?
Ashwagandha, known as withania somnifera, winter cherry or Indian ginseng, is a powerful and well-studied adaptogen. Adaptogens are specific types of plants and fungi which exhibit stress-reducing effects on the body, allowing it to adapt to stress and return to a state of homeostasis, or balance[2]. With a long history of use in Indian Ayurvedic medicine, all the way up to the present day, ashwagandha has been used to help manage insomnia, bolster the immune system and reduce feelings of stress and anxiety. There are several active compounds which have been isolated from ashwagandha, around 40 withanolides, 12 alkaloids, and a few sitoindosides, but it appears the withanolides are the most important compounds when it comes to their adaptogenic effects, particularly when it comes to stress management[3].
How does ashwagandha support stress management?
Ashwagandha’s stress-reducing properties have been the focus of a growing number of studies. Research suggests that it can help regulate the hypothalamic-pituitary-adrenal (HPA) axis – the body’s central stress response system. Ashwagandha contains a number of withanolides[4]; these structures act as steroids (otherwise known as hormones) in the body, specifically by suppressing cortisol production and thus lowering the negative effects of stress. Some other positive actions of withanolides in regards to brain support include regulating the immune system and promoting neurogenesis.
In a 2019 double-blind, placebo-controlled study[5], participants who took ashwagandha root extract for eight weeks showed significantly reduced perceived stress levels and serum cortisol compared to the placebo group. They also reported improved sleep quality and feelings of wellbeing.
Stress triggers cortisol release, which elevates blood glucose levels[6]. Subsequently, insulin works to normalise these levels. Frequent fluctuations can lead to symptoms like fatigue, mood swings and dizziness. Over time, this may contribute to insulin resistance and increase the risk of developing type 2 diabetes. Ashwagandha’s cortisol-lowering effects can help stabilise blood sugar, which may in turn help mitigate anxiety symptoms. This was confirmed in a meta-analysis of 24 studies[7] which concluded that ashwagandha supplementation was effective as an anxiolytic.
Finally, ashwagandha may enhance sleep quality, thereby reducing stress and promoting overall physical and mental wellbeing. Clinical studies[8] have shown that ashwagandha supplementation can improve sleep efficiency, total sleep time and reduce sleep latency; supplementation also lowered cortisol levels and reduced perceived stress.
A holistic approach to managing exam stress
While ashwagandha offers powerful support, as with all supplements, it’s most effective when combined with a foundation of healthy lifestyle habits. Prioritising sleep is crucial; aim for 7–9 hours nightly and maintain a consistent schedule. Limit late-night screen time and consider calming herbal teas like chamomile or lemon balm. Ashwagandha’s calming properties may also promote deeper rest.
Nutrition plays a significant role in mental performance. A diet rich in whole foods, fibre, healthy fats, and antioxidants supports brain function. Incorporate omega-3s from oily fish or flaxseeds, B vitamins from leafy greens and legumes, magnesium from pumpkin seeds or dark chocolate, and protein from eggs, tofu or lentils. Minimise high-sugar snacks and excessive caffeine to avoid energy crashes, which may in turn impact study and exam performance.
Finally, regular physical activity, such as 20–30 minutes of walking, yoga, or dancing, can elevate mood and enhance focus. Integrate short breaks during study sessions to recharge—fresh air, movement, or mindfulness practices like breathwork can reduce stress.
Choosing the right ashwagandha supplement
Dosage of ashwagandha across trials does vary slightly, though the average dose ranges from 400-600mg per day and appears to be effective in reducing cortisol levels and perceived stress and anxiety. When choosing an ashwagandha supplement, quality matters; KSM-66 is the gold standard form, boasting the most published studies and human clinical trials of all types, proving its efficacy as a natural, safe, and effective option for improving sleep quality. Nutrigold Organic Ashwagandha contains a potency of 500mg KSM-66 Ashwagandha powder (the highest-concentration extract in the market today, derived only from the roots of the ashwagandha plant) per capsule.
In summary, ashwagandha is a time-honored adaptogenic herb renowned for its stress-relieving properties. Traditional use and modern research suggest that it may help manage stress and anxiety by regulating cortisol levels. Studies indicate that ashwagandha supplementation can lead to significant reductions in anxiety symptoms and perceived stress levels, promoting a sense of calmness and wellbeing. While ashwagandha offers promising benefits, it is most effective when integrated into a holistic approach to stress management. Combining its use with healthy lifestyle practices—such as adequate sleep, balanced nutrition, regular physical activity, and mindfulness techniques—can enhance resilience during demanding periods like exam season.
[1] Koudela-Hamila, S. et al. (2020) ‘Examination stress in academic students: A multimodal, real-time, real-life investigation of reported stress, social contact, blood pressure, and cortisol’, Journal of American College Health, 70(4), pp. 1047–1058. doi:10.1080/07448481.2020.1784906.
[2] Liao, L. et al. (2018) ‘A preliminary review of studies on adaptogens: Comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide’, Chinese Medicine, 13(1). doi:10.1186/s13020-018-0214-9.
[3] Singh, N. et al. (2011) ‘An overview on ashwagandha: A rasayana (rejuvenator) of ayurveda’, African Journal of Traditional, Complementary and Alternative Medicines, 8(5S). doi:10.4314/ajtcam.v8i5s.9.
[4] White, P.T. et al. (2016) ‘Natural Withanolides in the treatment of chronic diseases’, Advances in Experimental Medicine and Biology, pp. 329–373. doi:10.1007/978-3-319-41334-1_14.
[5] Lopresti, A.L. et al. (2019) ‘An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract’, Medicine, 98(37). doi:10.1097/md.0000000000017186.
[6] Marik, P.E. and Bellomo, R. (2013) ‘Stress hyperglycemia: An essential survival response!’, Critical Care, 17(2), p. 305. doi:10.1186/cc12514.
[7] Zhang, W. et al. (2022) ‘Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis’, Pharmacological Research, 179, p. 106204. doi:10.1016/j.phrs.2022.106204.
[8] Salve, J. et al. (2019) ‘Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study’, Cureus [Preprint]. doi:10.7759/cureus.6466.
