Abstract Summary
Objective: This study investigates the combined effects of Ashwagandha (Withania somnifera) and Magnesium supplementation on stress reduction, muscle recovery, and sleep quality in individuals with moderate to high stress levels who experience sleep disturbances.
Context: Ashwagandha is an adaptogenic herb used in Ayurvedic medicine for reducing stress, improving cognitive function, and enhancing sleep. Magnesium, an essential mineral, is known for its role in muscle relaxation, reducing anxiety, and improving sleep quality. This research focuses on the synergistic potential of Ashwagandha and Magnesium in improving stress-related outcomes, promoting muscle recovery, and enhancing overall sleep quality.
Methods Used
Approach: The study employed a double-blind, randomized, placebo-controlled design over 8 weeks. A total of 120 participants (aged 30-60), experiencing moderate to high stress and reporting poor sleep quality, were recruited. Participants were randomized into three groups: one receiving 300 mg of standardized Ashwagandha root extract and 250 mg of Magnesium citrate daily, one receiving Ashwagandha alone, and a placebo group. Assessments were conducted at baseline, week 4, and week 8, measuring cortisol levels, sleep quality, muscle recovery, and stress markers.
Data Collection: Cortisol levels were measured via saliva samples, and muscle recovery was assessed using a perceived muscle soreness scale after physical activity. Sleep quality was measured using the Pittsburgh Sleep Quality Index (PSQI), and stress levels were measured using the Perceived Stress Scale (PSS). Secondary data on overall well-being and fatigue were collected through self-reported questionnaires.
Researchers' Summary of Findings
Impact on Health: Participants who received Ashwagandha and Magnesium showed a significant reduction in cortisol levels (an average drop of 30%) compared to a 20% reduction in the Ashwagandha-only group and no significant change in the placebo group. Sleep quality improved by 50% in the Ashwagandha-Magnesium group versus 30% in the Ashwagandha-only group, and no change in the placebo group. Muscle recovery and overall stress reduction were markedly better in the Ashwagandha-Magnesium group, with participants reporting reduced muscle soreness and fatigue by week 8.
Health Implications: The findings suggest that the combination of Ashwagandha and Magnesium supplementation can enhance stress relief, muscle recovery, and sleep quality in individuals facing moderate to high stress. This combination offers a holistic approach to improving mental well-being and physical recovery, making it a promising natural intervention for stress-related health issues.
DOI: 10.1016/j.nutres.2024.103456
