Does Ashwagandha Work for Anxiety?
Ashwagandha’s effectiveness as a natural remedy to reduce chronic stress and relieve anxiety has been suggested by multiple studies. In one randomized controlled study, participants who took a high concentration of ashwagandha root extract had significantly reduced stress levels compared to participants who received the placebo.
Another study saw similar results, finding that people with generalized anxiety disorder (GAD) saw improved outcomes and symptom relief after taking the ashwagandha for 6 weeks.
The science behind ashwagandha’s effects on anxiety
Ashwagandha supplements have various bioactive compounds that contribute to its anxiety relief properties. Though we’re not completely clear on the exact ways ashwagandha helps reduce anxiety, researchers do believe it involves multiple factors, including:
- Adaptogenic properties: As an adaptogen (a substance that helps relieve and manage stress), ashwagandha might help the body adapt to anxiety.
- GABA-mimetic effects: Research shows ashwagandha can mimic the effects of gamma-aminobutyric acid (GABA), a neurotransmitter that regulates anxiety and stress levels in the brain.
- Cortisol reduction: In much of the research, a high cortisol level has been linked to increased stress and anxiety. Some studies have found that ashwagandha can reduce cortisol levels, which may have an anti-anxiety effect.
"Some theories on mechanism of action are Ashwagandha is a GABA agonist, it enhances the production of GABA neurotransmitter in CNS. In addition, it enhances serotonin receptors in the brain. This blocks the stress signals and full anxiety response helping to stay calm"
— Dr. Muhammad Munir, MD
Active compounds in ashwagandha
There are some essential active compounds found in ashwagandha supplements, including:
- Withanolides: These naturally occurring steroids have been found to exhibit anti-inflammatory, immunomodulatory, and neuroprotective properties.
- Sitoindosides: Another steroid, sitoindosides have antioxidant properties thought to be anti-stress agents.
- Alkaloids: Various alkaloids have been found in ashwagandha root extracts. Some alkaloids might have adaptogenic effects, which help the body manage anxiety and restore balance after encountering stressful events.
Impact on stress hormones
An ashwagandha supplement can help the body manage stress by altering physiological reactions, like reducing a person’s cortisol level. It also can impact neurochemicals involved in mood regulation, like serotonin and gamma-aminobutyric acid (GABA).
Does ashwagandha calm the mind?
A key benefit of ashwagandha and anxiety relief is the potential to calm the mind, which can naturally alleviate symptoms of anxiety. This calming effect can be attributed to multiple factors, including the herb’s influence on neurotransmitter balance and stress-hormone regulation.
Ashwagandha’s influence on neurotransmitter balance
As mentioned, an ashwagandha supplement has withanolides, which might positively impact brain function. These compounds can help regulate neurotransmitter activity like serotonin, dopamine, and GABA. Research has consistently shown that an imbalance in these neurotransmitters can lead to anxiety and depression.
How fast does ashwagandha work for anxiety?
It’s important to know that ashwagandha and anxiety reduction will not happen immediately. It can take several weeks before the full benefits are felt. For some people, ashwagandha benefits can even take months to take effect.
Factors influencing how long it takes ashwagandha to start working include individual tolerance and differences, other medications taken, dosage and form, and lifestyle.
How to Use Ashwagandha for Anxiety
Ashwagandha can be used in multiple forms, including capsules, powders, or teas.
- Capsules: Some people would rather take supplements in capsule form since it’s convenient and easy. You can find ashwagandha capsules at health food stores or from online retailers.
- Powder: Ashwagandha powder is common and easy to find. Taking it in powder form allows you to control the amount you get. It can be mixed with water or milk or added to smoothies or recipes, like energy balls or muffins.
- Tea: If you enjoy warm beverages before bedtime or during extreme moments of anxiety or stress, you can find pre-made ashwagandha tea blends. You can also brew your own tea by mixing a powder into hot liquid.
Possible Side Effects
You should know about potential side effects and interactions from any drug or supplement you take. Ashwagandha can cause individual reactions that vary, but some common side effects include:
- Mild digestive issues: Some people experience mild upset stomach, diarrhea, or vomiting after they take ashwagandha. To minimize symptoms, start with a lower dose and gradually increase as your body adjusts.
- Drowsiness: Due to its calming properties, ashwagandha can make some people drowsy. If you experience drowsiness as a side effect, avoid driving or operating heavy machinery when taking ashwagandha.
- Allergic reaction: In rare cases, allergic reactions can occur after taking ashwagandha. Symptoms could include itching, rash, swelling of the face or throat, or difficulty breathing. If you experience any of these side effects, discontinue use immediately and contact your doctor.
Integrating Ashwagandha into Your Anxiety Management Routine
You can combine ashwagandha with your anxiety management treatment plan and other anxiety-reducing strategies for optimal results. However, make sure to talk to your doctor before starting supplements.
Combining ashwagandha with other treatments
Using ashwagandha with other anxiety-reducing techniques — like therapy for anxiety, self help techniques, or in addition to other medication — can be an effective form of treatment.
Psychotherapy and online counseling
Ashwagandha might be a helpful supplement to treat anxiety. However, it can be even more effective when combined with evidence-based therapies.
Cognitive behavioral therapy (CBT) is a widely used and effective therapy for anxiety. CBT works by helping you identify and change negative and unhealthy thoughts and behavior patterns that might contribute to your anxiety.
When you combine CBT or other therapeutic modalities with ashwagandha, you can experience more significant improvements in managing your anxiety symptoms.
Lifestyle changes and self-care
You should always consider fundamental lifestyle changes and practicing self-care activities when treating anxiety — meditation, yoga, journaling, and other self-help activities have been found very effective in treating anxiety.
Monitoring your progress and adjusting your approach
Anytime you integrate a supplement into your care routine, you should monitor how it affects you. This is true with ashwagandha, too. When you start using ashwagandha, track changes in your mood or anxiety levels over time. This will help you determine how effective it is in reducing anxiety. If your anxiety is not improving or worsening, you might want to talk to a healthcare professional about trying other vitamins for anxiety.
When to consult a professional
If you’re considering using ashwagandha for anxiety relief, it is vital to consult with your doctor. Discussing new supplements ensures they won't interfere with any current medication regime. If you notice any worsening symptoms or concerning side effects during the treatment, immediately reach out to a mental health professional. Supplements like ashwagandha, which are not always FDA regulated, may vary in reliability; therefore, your medical professional or psychiatrist can guide you towards trusted brands and advise whether to continue its use, or recommend alternative treatments to manage your anxiety effectively.
The good news is anxiety is a very treatable condition. You don’t have to live with the impact it creates on your life, relationships, and mental well-being. Get connected with a therapist at Talkspace to find treatment for anxiety.
