Ashwagandha: The Science of Stress and Anxiety Relief

In today's fast-paced world, anxiety and stress have become increasingly common, prompting many individuals to seek natural remedies to restore balance in their lives. Ashwagandha is a powerful adaptogen known for reducing anxiety and boosting immunity, significantly enhancing our ability to manage stress.

With growing concerns about chronic psychological stress—which is linked to severe health issues such as depression, heart disease, diabetes, hypertension, and even cancer—understanding the benefits of this ancient herb is more important than ever.

Withania somnifera is commonly referred to as Ashwagandha, as well as poison gooseberry and Indian ginseng. The name "Ashwagandha" comes from Sanskrit, meaning "odour of the horse," because its roots have a scent resembling horse sweat. The Latin term "somnifera" means "sleep-inducer," reflecting its use as an anti-stress remedy. The historical application of natural anxiety medications can be traced back to this traditional Indian medicine.

The Essence of Ashwagandha

The popularity of Ashwagandha as a natural solution has surged significantly in recent years. This super herb helps the body adapt and respond more effectively to various stressors. Ashwagandha's root is precisely known to alleviate anxiety, enhance mood, and even support muscle gain and endurance.

Adaptogens like ashwagandha work by influencing the hypothalamic-pituitary-adrenal (HPA) axis, a central part of our body's stress response system. As awareness of hormone balance grows, claims have emerged that ashwagandha can directly lower cortisol, the stress hormone that wreaks havoc on our mental and physical health.

Interested in how this simple root can improve your health? Learn how it helps in reducing stress and anxiety today!

The Medicinal Magic of a Root

The notable phytochemicals hidden in ashwagandha's roots offer incredible medicinal effects. It's all in the extraordinary array of compounds known as phytochemicals. Ashwagandha plant benefits by comprising around 40 unique phytochemicals, with a particularly notable group called withanolides. These naturally occurring steroid lactones are essential for decreasing inflammation, facilitating the healing of injuries, and supporting muscle development.

One of the most celebrated benefits of ashwagandha is its ability to lower cortisol. The journey of ashwagandha is one not just of health benefits but of a holistic approach to living well in a chaotic world. As we continue to explore how this ancient herb can offer relief, it promises a bright path toward restoring balance and vitality in our lives.

Cortisol, the "stress hormone," is released in response to stress and low blood sugar levels. Unfortunately, when cortisol levels become chronically elevated, they can lead to a host of issues, including elevated blood sugar and abdominal fat storage. By reducing cortisol levels, ashwagandha can significantly enhance overall health.

A number of studies indicate that concentrated ashwagandha root extract can effectively serve as an anxiety remedy and enhance an individual's resilience to stress, thereby improving their overall quality of life.

Key Active Compounds Ashwagandha

Ashwagandha powder is widely consumed to enhance vitality, promote longevity, and strengthen the body's protection against infections while delaying the ageing process. Withanolides enhance the immune system's cell activation and its antioxidant activity.

It also contains a wide range of alkaloids, primarily found in the leaves, which contrasts with the belief that they are mainly present in the roots. The alkaloid concentrations in ashwagandha powder made from Indian roots typically range between 0.13% and 0.31%, but in other regions, they can be as high as 4.3%. In addition to alkaloids, the roots contain starch, reducing sugars, glycosides, and other compounds. The leaves include five unidentified alkaloids, chlorogenic acid, and flavonoids, while the berries contain amino acids.

Nutritional values of Ashwagandha root powder

Analysis showed the nutrient composition of dehydrated Ashwagandha root powder per 100 g, obtained through chemical analysis, as follows:

Source: https://www.homesciencejournal.com/archives/2016/vol2issue3/PartB/2-2-77.pdf

Ashwagandha’s Efficacy: Clinical Proof and Benefits

Stress and Anxiety

Ashwagandha has been found effective in managing stress and anxiety based on various clinical trials. A 2021 review of a few studies involving adults from India showed that ashwagandha significantly reduced stress and anxiety levels, improved sleep quality and food cravings, lowered cortisol levels, and optimal health, especially with doses between 500 and 600 mg per day. It is indeed a natural remedy that can help improve psychological health.

Sleep

A study conducted on adults with insomnia examined the effects of ashwagandha root extract (KSM-66) over 8 weeks. Participants who took two 300-mg capsules daily reported significant improvements in sleep quality, onset, alertness, and a reduction in anxiety compared to those who received a placebo.

How Ashwagandha Works to Reduce Stress and Anxiety

Most of the research focuses on the root of ashwagandha, which has proven to be safe and effective, particularly in the KSM-66 extract derived solely from the root. KSM-66 has demonstrated the ability to alleviate stress and decrease food cravings, enhance the quality of sleep, improve cognitive power, boost endurance and strength, strengthen the immune system, and enhance sexual function for both men and women. Additionally, it has been found to elevate testosterone levels in men.

Regulation of Cortisol Levels

The relationship between high cortisol levels and the HPA (hypothalamic-pituitary-adrenal) axis response to stress is well established. Many studies have confirmed that conditions such as depression and anxiety disorders are associated with dysregulation of this axis, leading to increased levels of cortisol and DHEA (dehydroepiandrosterone).

Adaptogenic Properties

Ashwagandha is an adaptogenic that helps the body manage stress by normalizing physiological processes and mitigating stress-induced damage without adverse side effects. They act mainly by regulating the critical mediators of stress response. As per NCBI, the eating habits of overweight individuals experiencing chronic stress can be improved with ashwagandha to support hormonal balance.

Influence on GABA Receptors

Ashwagandha has been used for convulsive disorders and may help with neurological issues related to GABA, the primary inhibitory neurotransmitter in the central nervous system. It contributes to treating neurological disorders linked to GABA signalling problems, anxiety, sleep disturbances, muscle spasms, and seizures.

Antioxidant and Anti-inflammatory Effects

NCBI indicates that Ashwagandha significantly inhibits pro-inflammatory cytokines, such as TNF-α and IL-1β. It also exhibits antioxidant activity by reducing superoxide generation, which may contribute to its positive effects on anxiety induced by chronic, unpredictable stress.

Dosage and Safety Considerations

Dosing recommendations for ashwagandha can vary significantly. The effective daily doses typically range from 250 mg to 1,250 mg, depending on the specific health condition being addressed. Ashwagandha can be taken in a variety of ways, either as a single dose or divided into multiple doses throughout the day. It can also be consumed with meals or on an empty stomach.

Dosage recommendations vary based on individual needs:

• Stress and Anxiety Relief: Effective at dosages of 225–600 mg per day for 1–2 months.
• Blood Sugar Management: Benefits may begin at 250 mg per day.
• Fertility Boost: 5 g daily may improve male fertility in as little as 3 months.
• Muscle Mass and Strength: 500 mg daily can lead to slight increases in around eight weeks, benefiting women too.
• Anti-inflammatory and Immune Support: 250 mg or 12 mL of ashwagandha extract is recommended for optimal effects.
• Memory Enhancement: 300 mg of root extract per day may improve memory.

When is the Best Time to Take Ashwagandha?

The timing for taking ashwagandha can vary based on personal preference. You can take ashwagandha at any time of the day or night. For general health benefits, it is recommended to take it in the morning, possibly after breakfast, to help prevent any stomach discomfort when taking it on an empty stomach.

Consider taking it at nighttime if you're using ashwagandha to improve sleep, and mix it with milk, as this can help in relaxation.

Potential Interactions of Ashwagandha with Other Medications

Ashwagandha may interact with certain medications. While interactions are generally limited, it is essential to be cautious for better health:

Immunosuppressants

Taking ashwagandha may boost immune system activity, which could lower the effectiveness of immunosuppressant medications used post-transplant.

Sedatives (Benzodiazepines)

Ashwagandha may induce sleepiness and slow breathing. Combining it with sedatives like benzodiazepines could lead to excessive drowsiness and breathing issues.

CNS Depressants

Similar to benzodiazepines, ashwagandha can cause sedation and slowed breathing. Incorporating it with other CNS depressants may aggravate these effects, potentially causing respiratory issues.

Thyroid Hormones

Ashwagandha may increase the production of thyroid hormones. When taken along with thyroid hormone medications, it can result in excessive hormone levels and heightened side effects such as hot flashes, skin issues, and weight loss.

Diabetes Medications

Ashwagandha might regulate blood sugar levels. When using it with diabetes drugs, it might drop the blood sugar levels to too low, so monitoring is essential.

Antihypertensive Drugs

Ashwagandha may lower blood pressure. Taking it with antihypertensive medications could result in dangerously low blood pressure.

Hepatotoxic Drugs

Ashwagandha can potentially harm the liver. When taken with medications that also affect the liver, there is an increased risk of liver deterioration.

How to Take Ashwagandha?

Managing stress and anxiety requires a holistic approach by focusing on diet, exercise, and sleep in balance. Mindfulness practices enhance relaxation, but today’s fast-paced lifestyle can hinder consistency in these habits. Supplements like ashwagandha maximize their benefits and can help bridge the gap, complementing a balanced lifestyle.

It can be easily incorporated into your daily routine to help reduce stress, improve energy levels, and enhance overall health. You can take it in various forms, including capsules, powders, or teas.

Ashwagandha is available in different forms, such as tablet, capsule, or powdered form. It is also available as an oil or cream, along with various other cosmetic products, to enhance its benefits.

Take 1–2 capsules or tablets twice daily with milk or warm water. You can also mix 1/4–1/2 teaspoon of ashwagandha powder with milk or honey or add it to a smoothie. Alternatively, boil one teaspoon of ashwagandha powder in two cups of water until it is reduced by half. Then, add milk and honey to make it into a tea.

To start, consider adding a teaspoon of ashwagandha powder to smoothies or warm milk, or take it as a supplement before bedtime to promote relaxation.

Always consult with a healthcare professional before starting any new supplement to ensure the dosage and usage are suitable for you.

Ultimate Greens is a powerful plant-based supplement containing over 40 immune-boosting ingredients, such as Ashwagandha, Moringa, Spirulina, Matcha Tea, Wheat Grass, and many other beneficial ingredients.

This formula supports gut health, relieves stress, aids digestion, and provides antioxidants and probiotics in one convenient scoop to help fulfil your daily micronutrient needs and keep you active. Mix, sip and take the first step towards a healthier, more vibrant you.

Conclusion

Ashwagandha is a traditional ayurvedic herb that has gained popularity due to its various health benefits, including improved mood, stress relief, and enhanced physical performance. Symptoms like muscle tension, digestive issues, sleep disturbances, cognitive decline, headaches, and fatigue often result from excessive stress, and ashwagandha may provide a natural solution to alleviate these challenges. The typical dosage ranges from 250 to 500 mg per day, taken for at least a month. It also helps improve sleep quality and support fertility.