Whether you’re trying to get the kids off to school on time or meet work deadlines, stress is a common emotion millions of Americans feel daily. In the busyness of life, it’s easy for stress to creep into our lives and begin to negatively affect our health, leading many to seek ways to feel balanced.
Ashwagandha is an herbal supplement that’s been around for centuries and is commonly used for stress relief. It’s common to see someone talking about it on social media or see it mentioned in health-focused articles. But does it actually offer stress relief and benefit the body?
Keep reading to learn more about ashwagandha, including its functions, health benefits, risks and how to take it properly.
The Roots of Ashwagandha
Withania somnifera, better known as ashwagandha, is an evergreen shrub native to India, North Africa and the Middle East nearly 3,000 years ago. Upon its discovery, it was used to help reduce stress, rejuvenate the body, treat inflammation and aid in cognitive functions. It’s been used for centuries across the globe, with many people raving its benefits.
Ashwagandha is the Sanskrit name for this plant. After its discovery, the roots of this plant were said to smell like a wet horse, which is how it got its name (“Ashwa” for horse and “Gandha” for smell). Ashwagandha belongs to the Solanaceae plant family, which has historically been used to heal the body.
Ashwagandha Safety Considerations
While ashwagandha has many health benefits, it could result in health complications if taken with other medications, like antidiabetic drugs. Contact your primary care provider before taking ashwagandha to ensure your safety. However, it’s generally safe for up to three months for most individuals.
Do not take ashwagandha if you’re pregnant, breastfeeding, have prostate cancer, are about to have surgery or have an autoimmune disorder.
The Health Benefits of Ashwagandha
Just like previous generations, ashwagandha is still primarily used to reduce stress. However, ashwagandha offers many other health benefits, too. Let’s take a closer look at each one.
Stress and Anxiety Relief
Research indicates that ashwagandha may lower stress, anxiety and cortisol levels. According to the National Institute of Health, a systematic review identified seven studies that aimed to prove the plant's effectiveness in treating stress. Overall, the studies found that ashwagandha significantly reduced stress and anxiety. Other studies show that it’s most effective in doses of 500 to 600 milligrams per day.
Ashwagandha works by influencing two neurotransmitters: serotonin and dopamine. Research supports its ability to increase serotonin levels, which helps regulate emotions, and to suppress dopamine receptors, which trigger during times of stress.
Reduces Inflammation
Studies show that ashwagandha has an anti-inflammatory effect on the immune system. One of its components, Withaferin A, is a strong anti-inflammatory agent that helps to reduce the formation of new blood vessels in inflammation by decreasing the expression of pro-inflammatory cytokines.
Studies have also shown that ashwagandha influences the modulation of inflammatory pathways like mitogen-activated protein kinase (MAPK), which reduces inflammatory responses in the body.
Improves Cognitive Functions
According to a study by the National Library of Medicine, ashwagandha extracts were shown to improve cognitive flexibility, visual memory, reaction time, psychomotor speed, executive functioning and stress response for 30 days at doses of 225 to 400mg.
Other studies support Ashwagandha’s ability to improve cognitive functioning in people with early dementia and bipolar disorder and even improve memory, attention and focus.
Sleep Aid
Ashwagandha may also improve sleep. Several studies have shown that taking ashwagandha extract improves sleep quality, latency, time and efficiency. Because it can reduce stress and anxiety, people who take it regularly may experience better sleep due to decreased stress. This is especially true for those with insomnia.
Side Effects of Ashwagandha
Just like most natural and prescribed medications carry side effects, ashwagandha does, too. According to the National Institute of Health, common side effects of ashwagandha include:
- Drowsiness
- Loose stools
- Nausea
- Reduced liver function
- Thyroid complications
It’s important that you contact your doctor before taking ashwagandha to ensure it’s safe for you.
How to Properly Take Ashwagandha
It’s safe to take ashwagandha at any time of day. According to the National Institute of Health, it can be taken safely for up to three months, while its safety for long-term use is not widely known. While the exact dosage varies on each individual's needs, it’s generally recommended that you take 250 to 500mg per day.
Nurturing Your Health Through All of Life
It’s our privilege to care for you in body, mind and spirit. We know how stressful life can be, but you aren’t alone. We’re here to provide the compassionate, expert care you deserve by creating unique treatment plans tailored to your physical and emotional needs.
Visit us here to find a primary care provider to learn more about ashwagandha or to schedule an appointment.
