Ashwagandha is an essential herb in ayurvedic medicine—a traditional type of Indian medicine. Research shows that ashwagandha can lower cortisol levels, also known as the stress hormone in individuals with chronic stress. It can also lower self-reported levels of anxiety and depression. In this 3-minute article we discuss the use of ashwagandha for anxiety, the correct amount to supplement with, and how ashwagandha benefits those with anxiety.
Unfortunately, stress and anxiety aren't new and in fact, are actually quite common. Studies suggests that anxiety disorders affect up to 20% of adults in the U.S. each year. Kids aren't spared either as over 13% of kids under age 18 suffer from anxiety.
Ashwagandha is classified as an adaptogen, which is a group of plants that help your body better deal with external stressors. Research is now beginning to reveal some of ashwagandha's tremendous potential health benefits. One of these is its supposed ability to lower cortisol levels which can reduce the effects of stress and anxiety.
For example, a randomized, double-blind, placebo-controlled study of participants who were experiencing considerable levels of stress found significant relief while supplementing with ashwagandha. On a perceived stress scale (PSS) graded from 0 (no stress) to 40 (too much stress), all participants in the study reported at least a 14 point reduction in levels of stress and anxiety.
Along the way in the study described above, researchers had participants fill out depression anxiety stress scale (DASS) questionnaires. This means that researchers were able to see how many people experienced depression, anxiety, and stress before, during, and after treatment with this ancient herb.
The results displayed that ashwaganha really is worthy of the "hype." By 60 days there was a significant reduction in depression (77%), stress (64%), and anxiety (over 75%).
There are a number of reasons to supplement with an adaptogen—such as ashwagandha to combat anxiety.
In one separate 6-week study, 88% of people who took ashwagandha reported a reduction in anxiety, compared to less than 50% of those who took a placebo.
The typical dosage of ashwagandha varies depending on the condition you wish to treat. For example, for hair loss the doses range from 500 mg to 1,500 mg once daily whereas for anxiety the recommended dose is 250 mg to 750 mg taken once in the morning with your breakfast, coffee, or tea.
Does it work for anxiety? Will it help? The overall general consensus is yes. Ashwagandha for anxiety is very effective and does work. It may take up to 8 weeks for the full effects to be fully felt, however.
One thing is clear; ashwagandha has very little side effects. The most common reported negative side effects of ashwagandha are:
Overall, ashwagandha is safe, however, there are certain individuals who should not take it. This includes:
For more information on the safety of ashwagandha click here.
From reducing anxiety to boosting testosterone and fertility levels in men to increasing muscle mass and strength; ashwagandha has many health benefits.
Ashwagandha is an essential herb in ayurvedic medicine—a traditional type of Indian medicine that has shown to be effective in reducing levels of anxiety. The typical dosage of ashwagandha varies depending on the condition you wish to treat. For anxiety research suggests that 250 mg to 750 mg is most effective.
There are very few side effects of this ancient herb, however, there are certain individuals who should avoid ashwagandha altogether.