How Ashwagandha Supplements Can Help Reduce Stress and Anxiety

Stress and anxiety are prevalent issues in today’s world, affecting millions of people worldwide. They can cause a wide range of physical and mental health problems, including heart disease, obesity, depression, and many others. Therefore, people look for natural remedies to cope with these conditions, and ashwagandha is one such herb that has gained popularity for its stress-reducing properties.

This article will discuss how ashwagandha supplements can help reduce stress and anxiety and provide scientific evidence to support these claims.

What Is Ashwagandha?

Ashwagandha is a herb that belongs to the nightshade family and is native to India, the Middle East, and parts of Africa. Its botanical name is Withania somnifera, and it is also known as Indian ginseng or winter cherry. The herb has been used in Ayurvedic medicine for centuries to treat a wide range of health problems, including stress, anxiety, and insomnia.

Ashwagandha contains several active compounds, including withanolides, alkaloids, and steroidal lactones, that are responsible for its medicinal properties. These compounds have anti-inflammatory, anti-stress, and anti-cancer properties, among others.

Related: The Benefits of Taking Ashwagandha Supplements for Stress and Anxiety Relief

How Does Ashwagandha Reduce Stress And Anxiety?

Ashwagandha has adaptogenic properties, which means it helps the body adapt to stressors and maintain homeostasis. When you are stressed, your body produces the hormone cortisol, which is responsible for the fight or flight response. Cortisol levels remain high during chronic stress, leading to anxiety, depression, and other health problems.

Studies have shown that ashwagandha can lower cortisol levels and reduce stress and anxiety. In a 60-day study of 64 adults with chronic stress, those who took 300 mg of ashwagandha twice daily reported a significant reduction in cortisol levels compared to the placebo group. Additionally, they also reported a reduction in stress, anxiety, and insomnia.

Another study of 88 participants with moderate-to-severe anxiety found that those who took 300 mg of ashwagandha twice daily for eight weeks had a significant reduction in anxiety compared to the placebo group. The participants also reported improved quality of life and reduced symptoms of depression.

Ashwagandha also has GABA-mimetic properties, which means it can increase the levels of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain. GABA is a natural calming agent that helps reduce anxiety and promote relaxation.

Animal studies have shown that ashwagandha can increase GABA levels in the brain and reduce anxiety-like behaviors. One study in rats found that ashwagandha extract increased GABA levels in the brain and reduced anxiety-like behaviors in a maze test.

Related: The Benefits of Taking GABA Supplements for Stress and Anxiety Relief

Ashwagandha also has antioxidant properties, which means it can protect cells from oxidative stress caused by free radicals. Oxidative stress can lead to inflammation and damage to cells, which can contribute to chronic stress and anxiety.

Studies have shown that ashwagandha can reduce oxidative stress and inflammation in the body. In one study of 60 people with mild cognitive impairment, those who took 600 mg of ashwagandha daily for eight weeks had a significant reduction in markers of oxidative stress compared to the placebo group. Additionally, they also reported improved cognitive function and reduced anxiety.

How To Take Ashwagandha Supplements For Stress and Anxiety

Ashwagandha supplements are available in various forms, including capsules, powders, and liquid extracts. The recommended dosage of ashwagandha supplements for stress and anxiety varies depending on the product and the severity of the condition.

Most studies have used doses of 300-600 mg of ashwagandha per day for stress and anxiety. It is essential to follow the recommended dosage on the label and consult with a healthcare provider before taking any supplements, especially if you have a medical condition or take medication.

Ashwagandha supplements can be taken with or without food, but it is recommended to take them with meals to improve absorption and reduce the risk of gastrointestinal side effects.

It is also essential to note that ashwagandha supplements can interact with certain medications, including sedatives, thyroid hormone, and immunosuppressants. Therefore, it is essential to speak with a healthcare provider before taking any supplements, especially if you have a medical condition or take medication.

Stress and anxiety are common issues that affect millions of people worldwide. Natural remedies like ashwagandha supplements have gained popularity for their stress-reducing properties. Ashwagandha has adaptogenic properties that can help the body adapt to stressors and maintain homeostasis. It can also lower cortisol levels, increase GABA levels, and reduce oxidative stress and inflammation, all of which contribute to reducing stress and anxiety.

While ashwagandha supplements are generally safe, it is essential to follow the recommended dosage on the label and consult with a healthcare provider before taking any supplements, especially if you have a medical condition or take medication.

Overall, ashwagandha supplements can be an effective natural remedy to help reduce stress and anxiety. However, it is important to incorporate other healthy lifestyle habits, such as exercise, healthy eating, and adequate sleep, to support overall mental and physical health.

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