She Strengthens

Unlocking the Power of Ashwagandha: Can it Really Help with Anxiety?

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an ancient evergreen herb native to parts of Asia and Africa. For thousands of years, its roots have been used in Ayurvedic medicine to promote overall wellness. Today, ashwagandha is touted as a remedy for various health issues, from Alzheimer’s to insomnia.

Ashwagandha as an Adaptogen

Ashwagandha is an adaptogen, meaning it helps your body adapt to stress. The National Library of Medicine recognizes its potential effectiveness in reducing stress levels. While it’s not a cure-all for mental health conditions, ashwagandha’s stress-busting effects may offer indirect benefits for anxiety relief.

Can Ashwagandha Help with Anxiety?

Research suggests that ashwagandha can help alleviate anxiety symptoms, but its effectiveness depends on the underlying cause of anxiety. If your anxiety is related to PTSD, genetics, or depression, ashwagandha may not be effective. However, if your anxiety is triggered by stress, ashwagandha may help regulate stress hormones and affect gamma-aminobutyric acid (GABA), the neurotransmitter that promotes relaxation.

Ashwagandha for Stress Relief

Studies have consistently shown that ashwagandha can reduce stress levels. A 2019 study found that a daily dose of 600 mg led to a significant reduction in anxiety and stress, while another study found that a daily dose of 240 mg lowered stress levels.

Other Benefits of Ashwagandha

In addition to stress relief, ashwagandha may offer several other benefits, including:

• Improved Sleep: Ashwagandha has been shown to improve sleep quality and soothe insomnia.
• Better Athletic Performance: Ashwagandha may boost upper- and lower-body strength.
• Arthritis Management: Research suggests that ashwagandha can reduce inflammation and stiffness associated with arthritis.
• Memory Loss Prevention: Ashwagandha has been shown to improve memory and cognitive function in older adults.
• Blood Sugar Regulation: Ashwagandha may help regulate blood sugar and cholesterol levels.
• Potential Testosterone Boost: Some research suggests that ashwagandha may boost male fertility.

How to Take Ashwagandha

Ashwagandha comes in various forms, including pills, powders, liquid extracts, and tea. While there is no one-size-fits-all dose, studies suggest that 250 to 600 mg per day can help reduce stress. Consult with a doctor or registered dietician to determine the best type and dose for you.

Side Effects and Precautions

Ashwagandha is generally considered safe in small doses, but it can cause gastrointestinal issues like nausea, vomiting, and diarrhea. Pregnant and breastfeeding women, individuals with autoimmune diseases, and those with thyroid conditions should avoid ashwagandha. Additionally, ashwagandha can interact with certain medications, so always consult with your doctor before taking it alongside other medicines.

The Bottom Line

Ashwagandha is an herbal supplement that can help soothe stress, a common anxiety trigger. While it may not be a quick fix for anxiety, ashwagandha can be a useful addition to your wellness routine. Remember to consult with a doctor before using ashwagandha for anxiety, and always choose a high-quality product from a trusted brand.