Discover how ashwagandha for anxiety might help manage stress and improve mental health. Learn about its benefits, potential side effects, and the best ways to take this ancient ayurvedic herb for optimal results.
Ashwagandharoot has been an Ayurvedic medicine go-to for ages to help energy levels andreduce stress. But can this herbal remedy actually helpanxiety?
TBH, ashwagandha is no cure-all for mental health conditions, but its stress-busting effects might offer indirect benefits to easeanxiety.
Here’s everything you need to know before using ashwagandha foranxiety. Plus additional health benefits you might get from this Ayurvedic favorite.
What is ashwagandha exactly?
Ashwagandha — aka,Withania somnifera— is an evergreen herb native to parts of Asia and Africa. An extract derived from the herb’s roots has been used in Ayurvedic medicine for thousands of years.
Some ashwagandha products are marketed under the herb’s other names, including:
Ayurveda fans tout ashwagandha as a remedy for everything from Alzheimer’s toinsomnia. Butthe National Library of Medicineonly listspossibleeffectiveness against one thing:stress.
That’s because ashwagandha is anadaptogen, meaning that it might helpadapt(read: improve) the way your body handlesstress.
Still, stress is kind of a big deal when it comes to your wellness. Too much stress can unleash a horde of other health probs (including anxiety).
So, can I use ashwagandha for anxiety?
A recentreviewfound that though ashwagandha helps relieve stress, there hasn’t been enough research to recommend it as a treatment foranxiety.
That said, you still can still take ashwagandha for anxiety symptoms, but its effectiveness likely depends onwhyyou’re experiencinganxiety.
Anxietyis more than just stress and comes in many forms, including:
So, if you have anxiety related to PTSD,genetics, ordepression, it’s unlikely ashwagandha will help. But if your anxiety-inducednausea,headache, orchest painis flaring due to stress, ashwagandhamay helpby:
Animal research from 2000 (remember “Bennifer”?!) also found that ashwagandhahas a calming effectsimilar to lorazepam, a commonanti-anxiety med. Of course, mice aren’t people, so we obviously need more studies.
Results are promising, but more research is needed to recommend ashwagandha foranxiety.
Then what about ashwagandha for stress?
As we said, science shows that ashwagandha can be used todial down stress.
Asmall 2019 studyfound a 600-milligram (mg) daily dose of ashwagandha led to a “statistically significant reduction” in anxiety and stress. Ashwagandha was also linked to lower cortisol (the “stress” hormone) and bettersleep— both important factors for mental health.
Another2019 studyalso found that a daily dose of 240 mg led to lower stress levels.
So again, there’s more evidence supporting taking ashwagandha for stress than for an anxiety disorder.
Other ashwagandha benefits
Most folks reach for ashwagandha in search of a mental health boost. But here are a few other potential benefits of the herb.
How to take ashwagandha
Likegiloyormoringa, ashwagandha doesn’t have a one-size-fits-all, expert-backed dose. Studies have found that you can take it atany time of day, and with or withouta meal.
Ashwagandha comes in several forms, including:
Someresearchsuggests that 250 to 600 mg per day can help reduce stress. Other studies use higher doses, and some supplement companies suggest up to 1,500 mg. Regardless of the dose, it can take weeks or months to see results.
Your best bet is to consult a doctor or registered dietician before dropping money on an ashwagandha supplement. A medical pro can help you find the best type and dose for you.
What about ashwagandha side effects?
Ashwagandha is generally considered safe in small doses — and forup to 3 months. But there hasn’t been enough research to determine the effects of long-term use.
Going overboard on ashwagandha can mess with your GI system, triggering unpleasantside effectslike:
Oh, and because research-backed info on ashwagandha is still pretty limited, some folks should avoid the herb altogether. Those groups include:
Like other medicinal herbs, ashwagandha can interact badly with some meds. Always,alwayscheck with your doctor before taking it alongside other medicines.
📢 Safety PSA 📢
TheNational Center for Complementary and Integrative Healthsays toxic metals have been found in some Ayurvedic products. Big yikes.
Be super vigilant about picking high quality products and well-reviewed brands before putting something in your body.
Ashwagandha is an herbal supplement known to soothe stress, which is a common anxiety trigger. That means it might help your anxiety.
Ashwagandha is not a quick fix for stress, anxiety, orinsomnia. It works like asupplement, not aprescription medication. The herb can take several weeks to make a difference — and it might not work for everyone. And like any supplement, verify you purchase a trusted ashwagandha product.
Check with your doctor before using ashwagandha for anxiety. This Ayurvedic remedy can interfere with some prescription medications.
