Stress Reduction and Anxiety Management: Ashwagandha’s Natural Remedy

March 31, 2023

Ashwagandha, also known as Withania somnifera or Indian ginseng, is a traditional Ayurvedic herb that has been used for centuries to promote health and well-being. The herb is native to India, Pakistan, and Sri Lanka and belongs to the nightshade family. It is a small shrub with yellow flowers and orange-red fruit, and its roots and leaves are used for medicinal purposes.

Ashwagandha has gained popularity in recent years due to its potential health benefits. It is commonly used as a dietary supplement to improve stress levels, promotes relaxation, and boost overall health.

According to Yufang Lin, M.D., an integrative medicine specialist “Ashwagandha has long been used in Ayurvedic medicine to increase energy, improve overall health, and reduce inflammation, pain, and anxiety”. In this era of technological advancement, life has become more stressful. Stress leads to mental and physical illness. When we are stressed, cortisol levels in our body increase, which requires our heart to pump faster. This results in rapid breathing and producing more glucose in our body to produce energy. When stress-causing factors are over cortisol levels are back to normal position. “Over time, long-term stress can contribute to persistent inflammation and increases the risk for developing chronic conditions like obesity, diabetes, hypertension, heart disease, stroke, cancer, osteoporosis, and fibromyalgia.” Dr. Lin maintains.

According to Andrea Fossati, M.D., an integrative healthcare specialist in Vermont, “[Ashwagandha’s] physiologic effects… are interrelated, for example, less stress equals lower cortisol levels, which equals better blood sugar control.”

In this article, we will explore the benefits of ashwagandha, its uses, and potential side effects.

Benefits of Ashwagandha

Ashwagandha has numerous potential health benefits, some of which are backed by scientific research. Here are some of the benefits of ashwagandha:

1. Reduces Stress and Anxiety

Ashwagandha is widely known for its ability to reduce stress and anxiety levels. Research has shown that ashwagandha can reduce cortisol levels, the hormone responsible for stress. Cortisol can cause anxiety, weight gain, and high blood pressure when it is elevated for extended periods. Ashwagandha can help manage cortisol levels, leading to reduced stress and anxiety levels.

2. Improves Cognitive Function

Ashwagandha has been found to improve cognitive function, including memory and attention span. A study published in the Journal of Dietary Supplements showed that ashwagandha supplementation improved cognitive performance and reaction time in healthy adults.

3. Enhances Muscle Strength and Endurance

Ashwagandha has been shown to enhance muscle strength and endurance. A study published in the Journal of the International Society of Sports Nutrition showed that ashwagandha supplementation increased muscle strength and endurance in healthy adults.

4. Boosts Immune System

Ashwagandha has immunomodulatory properties, meaning it can boost the immune system. A study published in the Journal of Ethnopharmacology showed that ashwagandha extract increased white blood cell counts, which are responsible for fighting infections and diseases.

5. Reduces Inflammation

Ashwagandha has anti-inflammatory properties, which can help reduce inflammation in the body. A study published in the Journal of Alternative and Complementary Medicine showed that ashwagandha reduced inflammation in people with osteoarthritis.

A study was conducted by Chandrasekhar et al. (2012) to determine the safety and efficacy of Ashwagandha roots in reducing stress and anxiety among adults. The study included 64 participants with a history of chronic stress. The participants underwent clinical examination to measure serum cortisol and assessment of their score on stress-assessment questionnaires.  Some of the participants were given a placebo and some Ashwagandha capsules. The participants were advised to take one capsule twice a day for 60 days.

The drug treatment group in the study was given capsules of 300mg of Ashwagandha root extract. The safety and efficacy on the 60^th day revealed that those who were given high-concentration full-spectrum Ashwagandha root capsules showed a considerable reduction in their stress level on day 60 as compared to those who were given placeboes. The changes in serum cortisol levels were reduced quite significantly among those who consumed Ashwagandha compared to the placebo group.

how much ashwagandha should be consumed?

Dr. Lin recommends taking 500 mg twice a day.

Potential Side Effects of Ashwagandha

Ashwagandha is generally safe for most people when used as directed. However, like any supplement, it may cause side effects in some people. Some of the side effects include:

• Nausea or vomiting
• Gastrointestinal upset.
• Diarrhea

Dr. Lin suggests that women who are pregnant or breastfeeding should exercise caution and consult their healthcare provider prior to start taking Ashwagandha.

Dr. Lin suggests looking for a good quality brand that has been independently tested and verified such as United States Pharmacopeia (USP), ConsumerLab, or National Sanitation Foundation International (NSF International).

References:

Chandrasekhar, k., Kapoor, J. and Anishetty, S (2012). A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. National Institute of Health. Accessed March 29, 2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

Cleveland Clinic. Benefits of Ashwagandha and How Much to Take. Assessed on March 27, 2023 from https://health.clevelandclinic.org/what-is-ashwagandha/

Forbes. 7 Science-Backed Health Benefits Of Ashwagandha. Assessed on March 27, 2023 from https://www.forbes.com/health/body/ashwagandha-benefits/