Does ashwagandha actually work for stress and anxiety?
Research suggests ashwagandha can reduce stress and anxiety levels, likely by modulating the body's stress response system, but it's always best to consult with a healthcare professional.
- Ashwagandha is an adaptogen
- Studies show reduced cortisol levels with ashwagandha supplementation
- Ashwagandha KSM-66 is a well-researched form
What is Ashwagandha and How Might It Help?
Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine. Adaptogens are thought to help the body cope with stress.
- It's believed that ashwagandha modulates the hypothalamic-pituitary-adrenal (HPA) axis, which controls our stress response.
Ashwagandha for Stress Reduction: What Does the Research Say?
Several studies suggest that ashwagandha can significantly reduce stress levels.
- A 2019 meta-analysis of 5 studies found that ashwagandha supplementation significantly reduced cortisol levels, a key stress hormone. Subjects took between 240mg to 600mg daily.
- Another study showed that taking 300mg of ashwagandha twice daily for 60 days significantly reduced perceived stress compared to a placebo group.
Ashwagandha for Anxiety: Is It Effective?
The evidence for ashwagandha's effects on anxiety is also promising.
- A 2014 study published in the Journal of Alternative and Complementary Medicine found that ashwagandha extract improved anxiety scores in participants. They took 300mg of ashwagandha twice daily.
- Research suggests that ashwagandha may work on similar pathways in the brain as some anti-anxiety medications, but with potentially fewer side effects.
Are There Any Side Effects?
Generally, ashwagandha is considered safe for most people, but some side effects are possible.
- These can include upset stomach, diarrhea, and nausea.
- It's not recommended for pregnant or breastfeeding women. Also, those with thyroid conditions should consult their doctor before taking ashwagandha since it can affect thyroid hormone levels.
How to Choose the Right Ashwagandha Supplement?
When choosing an ashwagandha supplement, look for a reputable brand that uses standardized extracts.
- Ashwagandha KSM-66 is a popular and well-researched form of ashwagandha extract.
- Also, make sure the supplement has been third-party tested for purity and potency. Start with a low dose (around 300mg) and gradually increase as needed.
Quick Tips
- →Look for third-party tested supplements
- →Start with a low dose to assess tolerance
Key Takeaways
The research suggests that **ashwagandha** may be a helpful tool for managing stress and anxiety. Remember to chat with your doctor before adding it to your routine, especially if you have any existing health conditions. Always prioritize a healthy diet, exercise, and good sleep habits first!
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