In today's fast-paced environment, many people suffer from anxiety.
People who suffer from anxiety have undoubtedly tried a variety of coping mechanisms.
Taking prescription drugs and combining meditation with therapy are two methods for treating anxiety.
Natural remedies consisting of herbal ingredients form part of the search for anxiety relief strategies for some individuals.
Among herbs, Ashwagandha is particularly promising for easing the symptoms of anxiety.
Since ancient times, Ashwagandha has provided therapeutic value to people in Ayurvedic medicine, but its use in Western societies has recently become prevalent.
People are curious about Ashwagandha's potential to help treat anxiety disorders.
This article explores the potential benefits of ashwagandha, a traditional plant, in treating anxiety symptoms.
What is Ashwagandha and How Does It Work?
Ashwagandha is a small shrub native to India and North Africa.
It is often called 'Indian ginseng' or 'winter cherry' because of its rejuvenating properties. Traditional medicine uses the adaptive properties of the plant's root and berry.
Natural substances with an adaptogenic function improve the body's adaptation to stresses, balancing physiological reactions.
The essential aspect of where ashwagandha makes a difference is supporting the adrenal system, which is the part of your body that makes stress hormones like cortisol (1).
Cortisol has been correlated with increased stress and anxiety and, therefore, high levels of cortisol.
Ashwagandha can also help in regulating cortisol levels, helping reduce your body's physical reaction to stress and thus the feeling of anxiety.
It also affects the brain, besides helping it reduce cortisol levels. Promoting neurogenesis, the growth of new brain cells is thought to be what it does.
This could allow for improved mood and potentially neuropsychological function, which could make it a natural anxiety solution.
The Science Behind Ashwagandha's Effects on Anxiety
Ashwagandha has been studied in numerous ways to see if it would help with anxiety.
However, one of the most notable studies was in the Indian Journal of Psychological Medicine, where 64 adults with chronic stress were used (2).
A placebo group exhibited prominent symptoms of increased stress and anxiety levels compared to those of the study participants who took ashwagandha supplements, which showed a 44% reduction in the effects of stress and anxiety.
The Journal of Clinical Psychiatry issued research showing that ashwagandha supplements helped decrease the anxiety symptoms observed in patients with generalized anxiety disorder (GAD) (3).
Those who used 600 mg of Ashwagandha as their daily dose observed diminished anxiety symptoms.
These studies provide evidence that ashwagandha can indeed help to reduce anxiety.
This herb has been proven to diminish cortisol levels and dramatically improve quality of life as it relates to the condition of anxiety.
How Long Does It Take for Ashwagandha to Work for Anxiety?
The most common question people have regarding ashwagandha is how long it takes to see benefits.
Your dosage and level of consistency determine the amount and how well you will handle the herb.
Within the first two to four weeks of consistent use, most people will experience the calming effects of ashwagandha. T
his is because the herb may take a while to enter the body and bring the cortisol levels back into balance.
Some people will notice progress more quickly than others.
One thing to know is that Ashwagandha is not an instant fix.
You must use it long enough for noticeable results when using it like any other natural remedy.
Nevertheless, many people indicate that after a few weeks of its use, they feel less stressed and anxious.
How Much Ashwagandha Should You Take for Anxiety?
Different ashwagandha products adopt different dosage recommendations based on personal needs and product specifications.
According to studies and experts, it is best to consume ashwagandha extract in doses between 300 and 500 mg each day through two divided intakes.
Choose an ashwagandha supplement that contains standardized extract with a threshold of 5% withanolides since these active compounds deliver advantageous effects to your body.
Most practitioners consider Ashwagandha safe, but users should avoid exceeding recommended doses.
Consuming an excessive amount of Ashwagandha may cause unwanted side effects, including sleepiness, stomach trouble, and headaches.
A healthcare provider needs to review new supplement plans because individuals taking anxiety medication or other health medications require extra medical attention.
Ashwagandha for Different Groups: Does It Work for Men and Women?
Ashwagandha functions successfully as a medicinal herb for both male and female users.
Its decrease in cortisol and stress management benefits make AshwagandhaIt suitable for men and women without distinction.
Ashwagandha demonstrates exceptional value to women because it addresses the anxiety challenges connected to hormonal changes across pregnancy, menopause, and the menstrual period.
Women often experience heightened anxiety during hormonal periods, but Ashwagandha can manage their hormone balance together with stress relief benefits.
Ashwagandha delivers benefits to men when they need assistance with anxiety that arises from stress.
Tests have confirmed that Ashwagandha enhances testosterone output, which helps males deal with stress and anxiety connected to low testosterone generation (4).
Both men and women who take ashwagandha experience side effects, although they remain minimal in nature.
Using the herb at irregular high doses can result in stomach discomfort, drowsiness, and headaches.
Minimize your Ashwagandha dosage or consult a healthcare provider when you experience side effects after consumption.
Are There Any Side Effects of Ashwagandha?
Most individuals experience no problems using Ashwagandha, although they should be alert to potential adverse effects.
The herb may cause light stomach discomfort together with feelings of fatigue or headache when taken in large amounts, yet most side effects remain gentle.
Some people with autoimmune diseases might develop unwanted consequences as Ashwagandha interacts with their immunological system, although such events are infrequent (5).
Pregnant or breastfeeding women, along with individuals who have thyroid disorders, need to seek medical advice before using Ashwagandha.
Seek medical advice to check if current medicine usage for anxiety or other health conditions creates any potential drug interactions with Ashwagandha.
Proper side effect prevention includes beginning with small portion sizes that can be increased over time according to individual needs.
You should follow the product label instructions about dosage and stop using Ashwagandha if negative reactions arise during your use.
Alternative Supplements for Anxiety Relief
People use Ashwagandha as a popular natural anxiety treatment, although there exist alternative supplements with equivalent outcomes.
Some of these alternatives include:
L-theanine exists as an amino acid substance present in green tea, which demonstrates calming properties when it is used in the brain.
This supplement allows anxiety relief through its action without creating feelings of sleepiness.
The mineral magnesium functions in nerve activities, helping the body relax muscles while calming down the neural system.
Valerian Root functions as a sleeping aid to decrease anxiety and induce relaxation in users.
Different supplements support unique benefits, which you should combine specifically for your needs.
Seek professional medical advice to find out which supplement and its dosing would work best for managing your anxiety.
Final Thoughts
According to medical studies, Ashwagandha helps people relieve their anxiety naturally.
This substance's adaptogenic qualities reduce cortisol levels to encourage serenity, which in turn controls the body's stress reactions.
Numerous scientific studies have shown that Ashwagandha effectively reduces anxiety symptoms, making it a great option for a natural stress-reduction solution.
Prior to starting ashwagandha supplementation, you need to exercise patience and consistency.
Although several weeks of ashwagandha use are usually needed to observe its benefits for anxiety control, the majority of users report substantial improvements in their anxiety symptoms.
Medical guidance and following dosage recommendations are both necessary before using ashwagandha supplements.
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FAQs: Will Ashwagandha Help with Anxiety?
How long does it take for Ashwagandha to work for anxiety?
It typically takes 2-4 weeks of consistent use to feel noticeable effects on anxiety.
Does Ashwagandha calm anxiety?
Yes, Ashwagandha has been shown to lower cortisol levels and reduce anxiety.
How much Ashwagandha should I take for anxiety?
Taking 300–500 mg of standardized ashwagandha extract is often advised daily.
What is the best supplement for stress and anxiety?
Ashwagandha is one of the best supplements for anxiety, but others, like L-theanine and magnesium, can also be effective.
Can Ashwagandha cause side effects?
Some people may experience mild side effects like drowsiness or stomach upset, especially at high doses.
Related Studies
1. Title: "Efficacy and Safety of Ashwagandha Root Extract in Reducing Stress and Anxiety While Improving General Well-being"
A systematic review revealed that Ashwagandha supplementation reduced cortisol levels by 11–32.63% across multiple studies, supporting its role in stress management.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
2. Title: "A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults"
This 2012 study demonstrated that Ashwagandha significantly reduced stress and anxiety levels in adults, as measured by validated scales like the Perceived Stress Scale (PSS) and cortisol levels.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
3. Title: "Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study"
This study found that a 600 mg daily dose of Ashwagandha significantly reduced anxiety symptoms in participants with GAD, as measured by the Hamilton Anxiety Rating Scale (HAM-A).
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
4. Title: "Examining the Effect of Withania somnifera Supplementation on Muscle Strength and Testosterone Levels in Men"
This clinical trial found that Ashwagandha supplementation significantly increased testosterone levels and muscle strength in healthy men undergoing resistance training.
Link: https://pubmed.ncbi.nlm.nih.gov/26609282/
5. Title: "Safety and Efficacy of Withania somnifera (Ashwagandha): A Systematic Review"
This review highlights potential side effects of Ashwagandha, including exacerbation of autoimmune conditions or thyroid dysfunction, advising caution for individuals with these conditions.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
