The Benefits of Taking Ashwagandha Supplements for Stress and Anxiety Relief

Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb that has been used for thousands of years in Ayurvedic medicine. It is widely recognized for its ability to reduce stress and anxiety levels. Ashwagandha is a potent adaptogen, which means it helps the body adapt to stressors and improve overall wellbeing. This article will explore the benefits of taking ashwagandha supplements for stress and anxiety relief.

What is Ashwagandha?

Ashwagandha is a small, evergreen shrub that grows in India, the Middle East, and parts of Africa. It is also known as Indian ginseng or winter cherry. The plant’s roots, leaves, and berries are used for medicinal purposes. Ashwagandha contains several bioactive compounds, including withanolides and withaferin A, which are believed to be responsible for its health benefits.

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The Benefits of Ashwagandha for Stress and Anxiety Relief

Reduces Cortisol Levels

Cortisol is a hormone produced by the adrenal glands in response to stress. It is also known as the “stress hormone” because it is released during the body’s “fight or flight” response. High levels of cortisol can lead to a range of health problems, including anxiety, depression, and weight gain. Ashwagandha has been shown to reduce cortisol levels, thereby reducing stress and anxiety levels.

In a double-blind, randomized, placebo-controlled study, 64 subjects with a history of chronic stress were given ashwagandha or a placebo for 60 days. The study found that those who took ashwagandha had significantly reduced cortisol levels compared to the placebo group. The study also found that the ashwagandha group had lower levels of anxiety, fatigue, and depression.

Improves Sleep Quality

Stress and anxiety can disrupt sleep, leading to insomnia and other sleep disorders. Ashwagandha has been shown to improve sleep quality and increase the amount of time spent sleeping. In a randomized, double-blind, placebo-controlled study, 50 subjects with insomnia were given ashwagandha or a placebo for six weeks. The study found that those who took ashwagandha had significantly improved sleep quality and decreased sleep onset latency (the time it takes to fall asleep) compared to the placebo group.

Enhances Mood

Ashwagandha has been shown to enhance mood and improve overall wellbeing. In a randomized, double-blind, placebo-controlled study, 60 subjects with mild to moderate anxiety were given ashwagandha or a placebo for 12 weeks. The study found that those who took ashwagandha had significantly reduced anxiety levels and improved overall mood compared to the placebo group. The study also found that ashwagandha was well-tolerated with no serious adverse events reported.

Boosts Brain Function

Chronic stress and anxiety can impair cognitive function and memory. Ashwagandha has been shown to improve cognitive function and memory in several studies. In a double-blind, randomized, placebo-controlled study, 50 subjects with mild cognitive impairment were given ashwagandha or a placebo for eight weeks. The study found that those who took ashwagandha had significantly improved memory and cognitive function compared to the placebo group.

Reduces Inflammation

Chronic stress and anxiety can lead to inflammation, which is associated with a range of health problems, including heart disease, diabetes, and cancer. Ashwagandha has been shown to reduce inflammation and improve immune function. In a double-blind, randomized, placebo-controlled study, 86 subjects with rheumatoid arthritis were given ashwagandha or a placebo for 12 weeks. The study found that those who took ashwagandha had significantly reduced inflammation levels and improved immune function compared to the placebo group.

Supports Healthy Aging

Ashwagandha has been shown to have anti-aging properties by reducing oxidative stress and inflammation. In a double-blind, randomized, placebo-controlled study, 98 subjects were given ashwagandha or a placebo for eight weeks. The study found that those who took ashwagandha had significantly reduced markers of oxidative stress and inflammation compared to the placebo group. This suggests that ashwagandha may have potential benefits for healthy aging.

May Help with Weight Loss

Stress and anxiety can contribute to weight gain and obesity. Ashwagandha has been shown to have potential benefits for weight loss by reducing cortisol levels and improving insulin sensitivity. In a double-blind, randomized, placebo-controlled study, 52 overweight adults were given ashwagandha or a placebo for eight weeks. The study found that those who took ashwagandha had significantly reduced body weight, body mass index (BMI), and waist circumference compared to the placebo group.

How to Take Ashwagandha Supplements

Ashwagandha supplements are available in various forms, including capsules, powders, and teas. It is important to choose a high-quality supplement from a reputable brand to ensure potency and purity. The recommended dosage of ashwagandha varies depending on the form and concentration of the supplement. It is important to follow the manufacturer’s instructions and consult with a healthcare professional before taking any supplements.

Possible Side effects and Precautions

Ashwagandha is generally considered safe for most people when taken in recommended dosages. However, it may cause some mild side effects, including upset stomach, diarrhea, and nausea. Ashwagandha may also interact with certain medications, including thyroid hormone replacement therapy and immunosuppressants. It is important to consult with a healthcare professional before taking ashwagandha supplements, especially if you have a medical condition or are taking any medications.

Ashwagandha supplements have been shown to have numerous potential benefits for stress and anxiety relief, including reducing cortisol levels, improving sleep quality, enhancing mood, boosting brain function, reducing inflammation, supporting healthy aging, and possibly helping with weight loss. Ashwagandha is generally considered safe for most people when taken in recommended dosages, but it is important to consult with a healthcare professional before taking any supplements. If you are looking for a natural and effective way to reduce stress and anxiety levels, ashwagandha supplements may be worth considering.