Ashwagandha: Mounting Evidence Supports Anxiety- and Stress-Relieving Properties
What is Ashwagandha?
Ashwagandha, a small shrub native to India and North Africa, is gaining worldwide recognition for its remarkable health benefits, especially in stress reduction and anxiety management. Scientifically known as Withania somnifera, it's also commonly referred to as "Indian ginseng" or "winter cherry." This powerful herb has been a cornerstone of Ayurvedic medicine for over 3,000 years, used for a variety of health conditions. But what makes Ashwagandha so special? Its roots and berries are rich in compounds that can help our bodies manage stress and improve overall well-being.
Historical Uses
The use of Ashwagandha dates back millennia, with ancient Ayurvedic texts lauding it as a rejuvenating tonic and a natural remedy for various ailments. Historically, it has been used to boost energy, improve concentration, and relieve stress. Traditional practitioners believed in its ability to balance the body's systems, thereby improving physical and mental health. This holistic approach to health is what sets Ayurveda, and by extension Ashwagandha, apart from modern medicine.
Evidence for Anxiety Relief
Recent clinical studies have provided substantial evidence supporting the efficacy of Ashwagandha in relieving stress and anxiety, as noted by the National Institues of Health. A comprehensive systematic review in 2021 analyzed seven studies, involving 491 adults from India. These individuals either reported high stress and anxiety or were diagnosed with an anxiety disorder. Over a period of 6 to 8 weeks, participants were administered varying doses of Ashwagandha, ranging from 240 to 1,250 mg/day of extract or 12,000 mg/day of whole root granules. The results were promising: Ashwagandha significantly reduced stress and anxiety levels, as measured by validated rating scales. It also showed a decrease in sleeplessness, fatigue, and serum cortisol levels (a stress hormone), compared to placebo. Notably, doses of 500 to 600 mg/day were observed to be more effective.
Further research, including three additional studies published post-2021, reinforces these findings. A clinical trial in Florida with 60 participants reported that doses of 225 mg/day and 400 mg/day of a proprietary Ashwagandha extract led to reductions in stress, anxiety, depression, and food cravings. Lower saliva cortisol levels were particularly noted in the 225 mg dose group.
Another study conducted at two health centers in India with 130 healthy adults showed that a daily 300-mg capsule of a sustained-release Ashwagandha root extract (standardized to 15 mg withanolides) led to improvements in stress levels, sleep quality, psychological well-being, memory, and focus over 90 days. This group also exhibited lower serum cortisol levels.
A randomized study at the University of Colorado, Colorado Springs, involving 60 students, assessed the impact of an Ashwagandha root extract taken for 30 days. Participants reported increased overall well-being, including a sense of calm, better energy levels, heightened mental clarity, and improved sleep quality. While stress levels were comparable to the placebo group, those on Ashwagandha were more likely to perceive their stress as manageable.
These studies collectively suggest that Ashwagandha is a potentially effective natural remedy for managing and reducing stress and anxiety, with noticeable improvements in various psychological and physiological parameters.
Ways to Take It
Ashwagandha is versatile and can be incorporated into your routine in various forms. The most common methods include:
- Capsules and Pills
- Powder
- Teas and Infusions
Regardless of the form, it's crucial to consult with a healthcare provider before starting any new supplement, especially for those with medical conditions or those taking other medications.
Ask your healthcare provider
The information provided here about Ashwagandha supplementation for anxiety is intended for educational purposes only and should not be considered as medical advice. While the potential benefits of Ashwagandha are discussed based on current research, individual health conditions and responses to supplements can vary greatly. Therefore, it's crucial to consult with your healthcare provider before starting any new supplement regimen. Your healthcare provider can offer personalized advice and guidance, taking into account your specific health needs and medical history. Remember, supplements should complement, not replace, conventional medical care and a well-balanced diet.
For more information
For more information on safety, dosing, and more check out the following links:
- From MayoClinic: Mayo Clinic Q and A: Can ashwagandha supplements help with stress and anxiety relief?
- From Cleveland Clinic: Benefits of Ashwagandha and How Much to Take
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