Ashwagandha is a popular herb known for its stress-relieving and anti-inflammatory properties, making it a popular natural treatment for anxiety. The herb is an adaptogen, helping the body adapt to stress and maintain balance. It regulates cortisol levels, the body’s primary stress hormone, and promotes calmness and resilience to stress by supporting the adrenal glands and influencing the nervous system.
When it comes to taking ashwagandha supplements, it is important to note that the root extract is safer and more studied than the leaf extract. The Indian government recommends the use of the root extract due to its higher concentration of active compounds. Look for ashwagandha products that have undergone randomized controlled trials, are clinically proven, tested on a diverse population, and have third-party verification to ensure quality and safety.
Ashwagandha comes in various forms such as capsules, powders, and gummies, with the type of supplement affecting its effectiveness. Research suggests that ashwagandha may help reduce stress and anxiety, improve sleep, enhance physical performance, reduce inflammation, support immune function, balance blood sugar levels, and contribute to heart health. However, more robust clinical trials are needed to confirm these potential benefits.
While most people tolerate ashwagandha well, some individuals should avoid it or use caution. Pregnant women, individuals with autoimmune diseases, pre-existing liver conditions, thyroid disorders, and those on certain medications should consult a healthcare provider before taking ashwagandha. Common side effects include stomach upset, nausea, loose bowel movements, drowsiness, and increased heart rate.
When it comes to dosing ashwagandha, a provisional recommendation suggests 300mg to 600mg of root extract with 5% withanolides standardization for treating generalized anxiety disorder. Start with a lower dose and gradually increase it to assess your body’s response. Consult your doctor before starting an ashwagandha regimen, especially if you have underlying medical conditions or are on medications.
In conclusion, ashwagandha may offer potential benefits for stress, anxiety, sleep, physical performance, inflammation, immune function, blood sugar levels, and heart health. However, more research is needed to confirm these benefits. Be cautious of possible interactions with other medications and supplements, and contact a healthcare provider if you experience any troubling symptoms while taking ashwagandha. Consult a doctor before starting any new supplement regimen.
