Ayurvedic practitioners have used the highly esteemed herb ashwagandha for centuries to enhance general well-being and address stress.
In recent years, its popularity has surged in the Western world, particularly as a natural remedy for anxiety. But does ashwagandha help with anxiety, and if so, how?
This article explores the science behind ashwagandha’s effectiveness in alleviating anxiety, its benefits, and how to incorporate it into your routine.
What Is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is an adaptogenic herb.
When the body contains natural substances called adaptogens, it can handle stress better. In Ayurveda, ashwagandha is considered a Rasayana, or rejuvenating herb, that promotes longevity and vitality.
How Does Ashwagandha Work for Anxiety?
Ashwagandha's potential to relieve anxiety lies in its ability to regulate the body's stress response. Here's how it works:
- Regulates Cortisol Levels: Cortisol, known as the "stress hormone," is released in response to stress. Prolonged elevated cortisol levels have been linked to chronic anxiety and stress. By regulating cortisol levels, ashwagandha lessens the body's reaction to stress (1).
- Modulates GABA Receptors: Gamma-aminobutyric acid (GABA) is a neurotransmitter that promotes relaxation. Studies on the effects of ashwagandha on GABA activity have demonstrated its ability to soothe the nervous system and lessen anxiety.
- Supports the HPA Axis: The hypothalamic-pituitary-adrenal (HPA) axis regulates your stress response. Ashwagandha helps balance the function of this axis, supporting resilience against stress and anxiety (2).
Scientific Evidence Supporting Ashwagandha for Anxiety
Numerous studies have looked into how well Ashwagandha works to treat anxiety, and the findings are encouraging :
According to a 2012 Indian Journal of Psychological Medicine study (3), individuals who took 600 mg of ashwagandha extract for 60 days experienced much lower levels of stress and anxiety than those who took a placebo (4).
Anxiety in people with generalized anxiety disorder (GAD) was effectively reduced by ashwagandha, according to a 2019 randomized, double-blind study published in the Journal of Clinical Psychopharmacology. Participants experienced a notable improvement in anxiety scores after eight weeks of taking ashwagandha.
Another 2019 study in Medicine found that ashwagandha reduced anxiety and stress in participants, with some showing improvements in sleep quality and mood.
Benefits of Ashwagandha for Anxiety
Beyond reducing anxiety, ashwagandha offers additional health benefits that can further support mental and physical well-being:
Improved Sleep: Ashwagandha is known to promote relaxation and improve sleep quality, essential for managing anxiety (5).
Enhanced Cognitive Function: Ashwagandha can improve cognitive function by reducing stress helping with focus and mental clarity.
Support for Physical Health: The herb is also well-known for boosting immunity, decreasing fatigue, and increasing energy levels—all of which are critical for controlling the overall effects of anxiety.
How to Take Ashwagandha for Anxiety
There are many ways to consume ashwagandha, such as powders, tinctures, teas, and capsules. Here's a guide to choosing the best method for you:
- Capsules/Tablets: Capsules are the most convenient option and offer standardized doses. Most studies recommend 300-600 mg of ashwagandha extract daily for anxiety relief.
- Powders: Ashwagandha in powder form is an excellent option for adding to smoothies or tea. However, it may taste bitter, so mixing it with honey or other sweeteners is advised.
- Tinctures: These liquid extracts can be added to water or juice. Tinctures may offer faster absorption, making them ideal for quick relief.
- Teas: Some people enjoy ashwagandha tea for its calming properties. Incorporating the herb into your routine, particularly before bedtime, is soothing.
Possible Side Effects and Precautions
While ashwagandha is generally safe for most people, there are a few potential side effects to consider:
- Ashwagandha's sedative properties may make you sleepy, especially at larger dosages.
- Digestive Upset: Some users report mild gastrointestinal issues, such as nausea or stomach cramps.
- Interactions with Medications: If you are taking medication for anxiety, depression, or thyroid disorders, consult your healthcare provider before adding ashwagandha to your regimen.
The effects of ashwagandha on anxiety are not immediate. Most people notice improvements after two to six weeks of regular use. The key is consistency—taking ashwagandha daily as part of your routine can yield the best results over time.
Finalization
Rubbing anxiety and encouraging relaxation are two areas where ashwagandha, a potent natural remedy, has shown great promise. Regulating cortisol levels, modulating GABA activity, and supporting the HPA axis helps the body manage stress effectively.
While it may take a few weeks to notice the full benefits, incorporating ashwagandha into your wellness routine can relieve anxiety. You must, however, consult a healthcare provider, especially if you are taking medication or have underlying medical conditions.
🌿 Feeling stressed? Discover the calming power of ashwagandha! 🌱
FAQs about Ashwagandha and Anxiety
Can I take ashwagandha daily?
Yes, ashwagandha is safe for daily use, and studies recommend taking it consistently for best results. In case of doubt, get advice from a healthcare professional and adhere to the dosage guidelines provided on the product.
How long does Ashwagandha take to work for anxiety?
Most people begin to notice improvements in anxiety levels after two to six weeks of daily use.
Are there any side effects of ashwagandha?
Although ashwagandha is generally considered safe, some users may notice mild side effects such as gastrointestinal distress or drowsiness. If you experience adverse reactions, consider lowering the dosage or consulting a healthcare provider.
Can Ashwagandha interact with my medications?
Some medications, especially those for thyroid issues, anxiety, and depression, may interact with ashwagandha. Consult your physician before incorporating ashwagandha into your treatment plan.
What is the recommended dosage for anxiety relief?
Most studies recommend a daily dose of 300-600 mg of standardized ashwagandha extract for anxiety relief. Always follow the dosage guidelines on your supplement.
Related Studies:
1.Title: Ashwagandha's Effect on Anxiety (Generalized Anxiety Disorder)
This study demonstrated significant reduction in anxiety symptoms in patients diagnosed with generalized anxiety disorder following eight weeks of ashwagandha supplementation compared to a placebo group.
Link: https://www.journalofclinicalpsychopharmacology.com/
2. Title: Regulation of Cortisol Levels
Ashwagandha supplementation significantly reduced serum cortisol levels in participants over 60 days, suggesting it helps in stress management and improving overall well-being.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
3. Title: Modulation of GABA Receptors
This study found that ashwagandha modulates GABA receptors in the brain, contributing to its anxiolytic effects by enhancing GABAergic neurotransmission.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
4. Title: HPA Axis and Stress Response
Ashwagandha supplementation was shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, improving stress resilience and decreasing biomarkers of chronic stress.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487237/
5. Title: Ashwagandha's Impact on Sleep Quality
This randomized trial showed a significant improvement in sleep quality and sleep onset latency among participants taking ashwagandha root extract for six weeks.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6447323/
