In the United States, anxiety disorders affect around 40 million adults, and depression impacts nearly 17 million adults annually, studies show. With such high prevalence, there is a growing interest in natural and alternative treatments like Ashwagandha.
Studies have shown that Ashwagandha can significantly reduce symptoms of anxiety and depression. A study found that 88% of participants who took Ashwagandha reported a reduction in anxiety symptoms compared to 50% in the placebo group. This data underscores the herb’s potential as a natural remedy for mental health issues.
What is Ashwagandha?
Ashwagandha (Withania somnifera), often referred to as Indian ginseng or winter cherry, is an adaptogenic herb that has gained significant attention in both traditional and modern medicine for its wide-ranging health benefits.
It is celebrated for its ability to help the body adapt to stress and promote balance in various bodily systems. The plant’s roots and leaves are primarily used for medicinal purposes, with active compounds such as withanolides, alkaloids, and saponins believed to be responsible for its therapeutic effects.
This herb has been a cornerstone of Ayurvedic practice for over 3,000 years, primarily known for its ability to enhance physical strength, improve vitality, and reduce stress. In recent decades, scientific research has increasingly focused on Ashwagandha, exploring its therapeutic potential in managing modern health challenges like stress.
Ashwagandha Mechanism of Action
Ashwagandha provides relief from anxiety and the primary bioactive compounds responsible for its effects are withanolides which is a group of steroidal lactones. The most well-researched of these compounds include withaferin A and withanolide D, which contribute to Ashwagandha’s adaptogenic activity.
Upon ingestion, these compounds are metabolized into active forms, such as withanone and withanoside IV and these interact with various neurotransmitter systems to exert their effects.
Ashwagandha primarily influences the hypothalamic-pituitary-adrenal (HPA) axis which is a central stress response system. It helps modulate the levels of cortisol, the primary stress hormone, thereby reducing the physiological impact of stress.
Elevated cortisol levels are often associated with chronic stress, anxiety, and depression. By lowering cortisol levels, Ashwagandha can alleviate these conditions, promoting a sense of calm and well-being.
Ashwagandha also affects gamma-aminobutyric acid (GABA) which is a major inhibitory neurotransmitter in the brain. GABA works to calm neuronal activity, and dysregulation of GABAergic signaling is implicated in anxiety and depression.
Studies have shown that Ashwagandha can enhance GABA receptor activity, thereby increasing GABAergic transmission and promoting relaxation. This mechanism helps explain its anxiolytic (anxiety-reducing) and antidepressant effects.
Benefits of Ashwagandha
Ashwagandha is known for its extensive therapeutic benefits. Originating from traditional Ayurvedic medicine, it has been used for thousands of years to promote physical and mental health. In recent years, scientific research has provided a deeper understanding of its health benefits which also validates many of its traditional uses.
These benefits indicate that Ashwagandha is a natural remedy for various health concerns where its effectiveness is supported by both traditional knowledge and modern scientific research.
Some of the benefits of Ashwagandha are mentioned below:
- Stress and Anxiety Reduction – Ashwagandha is known for its ability to reduce stress and anxiety. It lowers the cortisol levels which is responsible for the body’s stress response. Studies also indicate its potential as a natural anxiolytic.
- Enhancement of Cognitive Function – Ashwagandha has been shown to improve cognitive function, particularly in memory and attention. It has been observed that the herb’s neuroprotective properties can enhance cognitive performance in both healthy individuals and those with mild cognitive impairment.
- Improvement in Physical Performance – Athletes and individuals seeking to improve their physical performance can benefit from Ashwagandha. Ashwagandha supplementation can help in increasing strength, muscle mass, and endurance. This effect is attributed to its ability to reduce exercise-induced muscle damage and enhance muscle recovery.
- Support for Thyroid Function – Ashwagandha also plays a role in supporting thyroid health, particularly in cases of hypothyroidism. A study published has mentioned that Ashwagandha extracts normalized thyroid hormone levels in individuals with subclinical hypothyroidism. This suggests its potential use as an adjunct therapy for thyroid dysfunction.
Ashwagandha for Anxiety
Ashwagandha is a natural remedy for anxiety, a condition that affects millions of people worldwide. Conventional treatments for anxiety, such as pharmaceutical drugs, often come with a range of side effects which leads many individuals to seek alternative therapies. Ashwagandha has its roots in Ayurvedic medicine and has shown significant potential as an effective and one of the best options for managing anxiety.
The herb’s anxiolytic properties are believed to stem from its impact on the hypothalamic-pituitary-adrenal (HPA) axis which is a central part of the body’s stress response system. Ashwagandha helps in balancing the cortisol level which mitigates the body’s reaction to stress, thereby reducing anxiety.
Moreover, Ashwagandha is known to enhance the activity of gamma-aminobutyric acid (GABA) receptors in the brain. GABA is a neurotransmitter that inhibits neuronal activity, promotes calmness, and reduces the hyperactivity often associated with anxiety. This dual action on both the HPA axis and GABAergic pathways shows Ashwagandha’s effectiveness in managing anxiety symptoms.
Ashwagandha for OCD
Ashwagandha helps in managing symptoms of Obsessive-Compulsive Disorder (OCD) which is a mental health condition characterized by persistent, unwanted thoughts (obsessions) and repetitive behaviors (compulsions).
OCD affects approximately 2-3% of the global population, making it one of the more common anxiety disorders. Conventional treatments often include a combination of cognitive-behavioral therapy (CBT) and selective serotonin reuptake inhibitors (SSRIs), but these may not be effective for everyone, and some individuals seek complementary therapies like Ashwagandha.
Studies show that Ashwagandha can reduce anxiety and stress, which are closely linked to the severity of OCD symptoms. By modulating the body’s stress response, Ashwagandha may help reduce the obsessive thoughts and compulsive behaviors that characterize OCD.
While Ashwagandha shows promise, it is important to note that it should not replace conventional treatments for OCD. Instead, it may serve as a complementary approach to traditional therapies, particularly for individuals looking for a natural way to manage their symptoms.
Ashwagandha for Insomnia
Insomnia is characterized by difficulty falling asleep, staying asleep, or waking up too early, and it can significantly impact overall health and well-being. While conventional treatments, such as sleep medications, can be effective, they often come with side effects and the risk of dependency.
As a result, there is a growing interest in natural alternatives like Ashwagandha, which has been used in Ayurvedic medicine for centuries to promote relaxation and improve sleep quality. A recent study shows the use of Ashwagandha for insomnia, highlighting its potential to improve sleep latency (the time it takes to fall asleep) and overall sleep quality.
A study showed that participants who took 300 mg of the Ashwagandha root extract twice daily experienced significant improvements in both sleep onset and sleep maintenance. The study reported that 72% of participants saw a marked improvement in their sleep patterns, suggesting that Ashwagandha may be a viable alternative to traditional sleep aids.
The sleep-enhancing effects of Ashwagandha are thought to be linked to its impact on the body’s stress response, particularly through the regulation of cortisol levels. Cortisol is known for its crucial role in the sleep-wake cycle.
Elevated cortisol levels, often a result of chronic stress, can interfere with the ability to fall asleep and stay asleep. Ashwagandha’s ability to lower cortisol levels, as demonstrated in several studies, may help create a more favorable environment for sleep, reducing the anxiety and restlessness that often accompany insomnia.
Ashwagandha for Bipolar Disorder
Ashwagandha has shown its potential role in supporting those with bipolar disorder. Bipolar disorder is a complex mental health condition characterized by extreme mood swings, including episodes of mania and depression.
Managing bipolar disorder often requires a combination of medication, therapy, and lifestyle changes, but some individuals seek complementary treatments like Ashwagandha to help stabilize mood and reduce the severity of symptoms.
Stress is a known trigger for mood episodes in bipolar disorder, and Ashwagandha’s ability to modulate the hypothalamic-pituitary-adrenal (HPA) axis and reduce cortisol levels could potentially help in managing the condition.
Studies show that Ashwagandha significantly reduces stress and anxiety in participants, which is particularly relevant for those with bipolar disorder, where stress can exacerbate mood swings.
Ashwagandha’s potential to enhance serotonin levels and GABAergic activity may help stabilize mood and provide a calming effect, making it a complementary option alongside traditional treatments.
Ashwagandha and Stress Reduction
As mentioned earlier this herb helps the body manage stress and maintain balance. It works by regulating the body’s stress response, particularly through the hypothalamic-pituitary-adrenal (HPA) axis, which is crucial for how the body handles stress.
Chronic stress can disrupt the HPA axis, leading to high cortisol levels. A study has found that people who took ashwagandha extract had lower cortisol levels, showing how effective it is at reducing stress.
Ashwagandha not only helps balance hormones but also affects brain chemicals that are important for managing stress. It boosts the activity of GABA, a neurotransmitter that promotes relaxation and calms the nervous system. This increased GABA activity helps reduce stress and anxiety. A study has shown that taking Ashwagandha increased GABA activity, leading to lower stress and anxiety levels in the participants.
Ashwagandha also helps reduce stress by lowering oxidative stress and inflammation in the body. Chronic stress often increases oxidative stress and inflammation, which can make stress and anxiety worse. The active compounds in Ashwagandha, called withanolides, have strong antioxidant and anti-inflammatory effects.
A study found that taking Ashwagandha significantly reduced inflammation markers like C-reactive protein (CRP) and decreased oxidative stress, highlighting its role in stress relief.
Ashwagandha not only helps with the body’s chemical balance; it also boosts overall well-being and quality of life, especially when chronic stress is involved. The herb is known to improve sleep, energy, and mood, all of which are important for managing stress.
Ashwagandha reduces both physical and mental signs of stress and improves mental health and resilience. This makes it a valuable tool in both traditional and modern approaches to stress management.
Ashwagandha and Cognitive Function
Ashwagandha has long been used to boost brain function, and recent studies are starting to explain how it works. Ashwagandha helps protect the brain by reducing oxidative stress, which is a key factor in brain aging and diseases.
Studies show that taking Ashwagandha can significantly improve memory and overall brain function in adults, showing its protective and enhancing effects on the brain.
Ashwagandha helps improve brain function by reducing inflammation. Chronic inflammation can lead to memory problems and foggy thinking. It lowers certain chemicals in the body that cause inflammation.
Studies show that people who use Ashwagandha experience less inflammation and better mental performance, highlighting the herb’s role in supporting brain health.
Ashwagandha helps boost brain function by affecting neurotransmitters, which are chemicals that help transmit signals in the brain. It increases the activity of acetylcholine, a neurotransmitter important for learning and memory.
This improved activity supports brain functions like attention and processing information quickly. Ashwagandha extract can enhance these cognitive functions, making it easier to perform everyday mental tasks.
Ashwagandha helps the brain handle stress better, which in turn supports mental function. Chronic stress can harm the hippocampus, a part of the brain crucial for memory and learning.
By managing stress and reducing cortisol levels, Ashwagandha protects brain function during stressful times.
It not only makes people more resilient to stress but also improves their cognitive abilities. This makes Ashwagandha a useful herb for boosting brain health.
How to Use Ashwagandha?
Ashwagandha is a powerful adaptogenic herb that has been used for centuries in traditional Ayurvedic medicine. It is widely recognized for its ability to help the body manage stress, enhance mental clarity, and improve overall well-being. With growing interest in its health benefits, it’s important to understand how to use Ashwagandha effectively to maximize its therapeutic potential.
Studies indicate that the method of consumption, dosage, and form can significantly impact its efficacy. Each method of using Ashwagandha offers unique benefits, and the best choice depends on individual needs and preferences. Whether taken internally to manage stress and anxiety or applied topically for inflammation, Ashwagandha can be a versatile addition to a holistic health regimen.
Here are four key ways to use Ashwagandha:
- Capsules and Tablets – One of the most common ways to take Ashwagandha is in capsule or tablet form. These provide a convenient and standardized dose, often ranging from 300 mg to 600 mg of Ashwagandha extract per serving. It is recommended to take these with food to enhance absorption and reduce the risk of gastrointestinal discomfort.
- Powdered Form – Ashwagandha powder, made from dried roots, can be mixed into warm milk, smoothies, or teas. This traditional method allows for flexible dosing and is especially popular in Ayurvedic practices. Consuming 1–2 teaspoons (around 3–6 grams) of Ashwagandha powder daily can support sleep and cognitive function. For best results, it’s advised to take it before bed, as it promotes relaxation.
- Tinctures and Extracts – Liquid extracts or tinctures of Ashwagandha offer a potent and fast-absorbing option. These can be added to water or juice and allow for more precise dosing. Taking a tincture equivalent to 300 mg of Ashwagandha root twice daily can help reduce chronic stress. This form is particularly beneficial for those who prefer not to swallow capsules or tablets.
- Topical Applications – While less common, Ashwagandha can also be applied topically in the form of oils or creams, particularly for its anti-inflammatory properties. It can help soothe skin conditions and reduce joint pain when used in massages. Studies show that Ashwagandha oil has shown significant benefits in treating localized inflammation and muscle tension. This method allows for direct application to affected areas, providing targeted relief.
Recommended Dosage of Ashwagandha
It is important to follow guidelines and recommended dosages because these are based on clinical research. It is important to consult with a healthcare provider first.
Studies show that consistent use over several weeks is often necessary to achieve the full benefits of Ashwagandha The recommended dosage of Ashwagandha can vary based on the form of the supplement, the specific health condition being addressed, and individual health factors.
Research suggests the following general guidelines for daily intake:
Standardized Extract (with 5% Withanolides)
- General Anxiety Reduction – 300-600 mg per day. Studies show that this dosage range is effective in reducing anxiety and stress.
- Cognitive Enhancement – 500 mg per day. Another research supports this dosage for improving cognitive function and memory.
Ashwagandha Powder
- General Use – 1-3 grams per day provides certain health benefits, including stress reduction and overall well-being.
- Enhanced Sleep Quality – 2 grams per day, taken in the evening. This can help improve sleep quality and reduce anxiety-related sleep disturbances.
Ashwagandha Tincture
- General Anxiety Reduction – 1-2 ml of tincture, taken 2-3 times daily. Studies suggest that this dosage range is effective for managing stress and anxiety.
- Cognitive Support – 1 ml twice daily. This helps in enhancing cognitive function and mental clarity.
Best Time to Take Ashwagandha
Determining the best time to take Ashwagandha can significantly enhance its benefits, and can help in managing anxiety and stress. While individual responses may vary according to severity and research suggests that the timing of Ashwagandha supplementation can influence its effectiveness.
Taking Ashwagandha in the morning has shown positive effects in managing the stresses of daily life. This adaptogenic herb can promote a sense of calm and focus, making it an excellent addition to a morning routine.
For those who struggle with anxiety and sleep disturbances, taking Ashwagandha in the evening can be particularly beneficial. Ashwagandha’s calming properties can help ease the mind and prepare the body for restful sleep.
Consistency is crucial when taking Ashwagandha, regardless of the time of day. Regular, daily intake is necessary to build up its effects and maintain stable levels in the body. Studies show that the benefits of Ashwagandha, particularly its impact on cortisol levels and overall stress reduction, become more pronounced with sustained use over several weeks.
Ultimately, the best time to take Ashwagandha can depend on personal preferences and specific health goals. Some might benefit from splitting the dosage, taking half in the morning and half in the evening, to maintain a steady level of the herb’s active compounds in the system.
Is Ashwagandha Safe?
Ayurvedic medicine considers Ashwagandha as a safe and effective herbal remedy. However, its safety can depend on various factors such as dosage, individual health conditions, and potential interactions with other medications. Studies show that Ashwagandha is generally well-tolerated, but it is important to follow safety measures and precautions to ensure safe use.
It is important to understand these safety considerations because this can help users make informed decisions about incorporating Ashwagandha into their health regimen. It is important to ensure safe use to maximize its therapeutic potential without causing any side effects.
Some of the safety considerations when using Ashwagandha are mentioned below:
- Dosage and Duration – Proper dosing is most important to ensure the safety of Ashwagandha. Recent studies have used doses ranging from 300 mg to 1,000 mg per day for up to 12 weeks without significant adverse effects. It has been observed that exceeding recommended doses or using it long-term without medical supervision can increase the risk of side effects. It is important to follow the dosing guidelines provided by healthcare professionals.
- Potential Side Effects – Although Ashwagandha is considered safe, some individuals may experience mild side effects such as gastrointestinal discomfort, headaches, or drowsiness. A study found that these side effects are usually mild and transient. Ashwagandha when taken with food can help minimize digestive issues, and starting with a lower dose may also reduce the likelihood of adverse effects.
- Pregnancy and Breastfeeding – Ashwagandha is not recommended for pregnant or breastfeeding women due to the lack of sufficient research on its safety as it may cause some side effects. Some studies suggest that high doses of Ashwagandha may have abortifacient effects. It is always advised to consult with a healthcare provider first.
- Interactions with Medications – Ashwagandha may interact with certain medications, particularly those that affect the immune system, thyroid function, or blood pressure. Studies indicate that Ashwagandha could potentiate the effects of sedatives and thyroid medications. Before incorporating Ashwagandha into the routine, it is mandatory to consult a healthcare provider to avoid potential side effects.
- Autoimmune Conditions – Due to its immune-boosting properties, Ashwagandha may not be suitable for individuals with autoimmune disorders like rheumatoid arthritis, lupus, or multiple sclerosis. Ashwagandha can stimulate the immune system, which may exacerbate symptoms in people with autoimmune conditions. These individuals should avoid Ashwagandha and if possible use it under strict medical supervision.
- Thyroid Function – Ashwagandha has been shown to influence thyroid hormone levels, which can be beneficial for those individuals suffering from hypothyroidism. However, individuals with hyperthyroidism or those taking thyroid medication should exercise caution.
References
- Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda
- Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study
