Ashwagandha: The Ayurvedic Herb for Managing Anxiety
Over 40 million adults in the U.S. suffer from anxiety. Anxiety and its associated disorders count as the most common illnesses in the United States today. You can probably think of a few people who suffer from anxiety in your own life – maybe you also struggle with it. However, unknown to many, anxiety disorders can be treated or managed. Ashwagandha is one of the most potent supplements that offers hope in managing anxiety disorders.
What is Ashwagandha?
Ashwagandha is an ayurvedic herb that has steadily captured the attention of many over the last few years. A wild herb, it has distinctive red berries when fully formed, slightly reminiscent of tomatoes. However, it is not the red fruits, but the root that is ground down to make the supplements that have become popular today.
Numerous studies have been conducted to determine how ashwagandha benefits those who take this herbal supplement. The research has identified at least six benefits of ashwagandha to the body that were previously unknown. These include:
- An increase in energy levels
- Lower stress owing to a reduction in cortisol levels
- A decrease in cholesterol levels
- High sperm concentration with improved fertility in men
- Improvement in memory and concentration
- Lower anxiety levels and a decline in associated symptoms
Ashwagandha and Anxiety
The use of ashwagandha for anxiety spans three millennia. It was identified by practitioners of Ayurveda in India who took it to manage anxiety and ease the various pains and discomforts of aging. In 2012, 64 volunteers took part in a study that sought to determine the herb’s effectiveness in managing anxiety.
The study, which spanned two months, randomly assigned some of the participants a capsule of ashwagandha root extract while others received a placebo. The participants were instructed to take these twice a day. At the end of the two months, the participants given ashwagandha showed a significant reduction in their anxiety levels. The placebo group, on the other hand, showed no improvement.
How Ashwagandha Reduces Anxiety
You may be wondering what properties this herb has that makes it so powerful. Classified as an anxiolytic (a drug that prevents anxiety), ashwagandha acts on the adrenal glands to regulate cortisol levels. Cortisol, known as the stress hormone, can cause chronic stress if not properly regulated. Researchers successfully proved that the herb functioned both as an antidepressant and anti-anxiety medication.
In a contracted study, the herb reduced depression by 77%, anxiety by 75.6%, and stress by 64.2%. The researchers further established that ashwagandha was not only effective for mild anxiety but more severe cases too. The herb helped participants suffering from generalized anxiety disorders, mixed anxiety and depression, panic disorder, and adjustment disorder combined with anxiety issues.
Signs and Symptoms of Anxiety
Only 36.9% of those diagnosed with anxiety in the United States seek treatment. This is because many are not aware that they are suffering from anxiety. Yet, the first step to conquering a problem is identifying its presence. You may be surprised to learn that you have been living with an anxiety disorder that you could easily manage with ashwagandha.
Anxiety disorders usually present as intense, persistent, and excessive worry about everyday situations. It is common for anxiety disorders to involve multiple episodes of sudden intense feelings of fear or terror, known as panic attacks. The major tell sign of anxiety is feelings of fear or worry disproportionate to the actual danger. Other symptoms of anxiety include:
- Hyperventilation and increased heart rate
- Difficulty concentrating
- Insomnia or trouble sleeping
- Feelings of restlessness or nervousness
- An urge to avoid places or activities that may trigger the anxiety
Taking the Correct Ashwagandha Dosage
If you or one of your loved ones suffers from anxiety and is ready to try ashwagandha, it’s crucial to get the right dosage. Ashwagandha can be bought in two primary forms: as an extract or pill form as powder capsules. It is readily available at most health stores or supplement stores and even online.
The ideal dosage mainly depends on individual tolerance. A common practice is usually to break up the recommended dosage and spread it across the day. Studies conducted tended to suggest that participants take their supplements 2 to 4 times a day. The reason for this is that the recommended dosage for anxiety studies could go up to 5 grams daily.
It is advisable to start on a low dosage and observe how your body responds before increasing your intake. For very high doses, make sure to consult a licensed medical professional. However, it’s important to note that the effects of the herb won’t be immediate. Studies showed that participants began displaying positive outcomes around the 6th week. It’s essential to give the supplement time to be effective.
Potential Side Effects of Ashwagandha
A common concern among those who are contemplating getting the supplements is potential side-effects. For the most part, adverse side effects from ashwagandha are rare. Even taken for a few weeks to a couple of months, side effects are often relatively mild when present. They may include slight headaches, drowsiness, and stomach upset. However, in most cases, side effects are so rare and mild as to be negligible.
Alternative Treatments Offer Hope for Managing Anxiety Disorders
Anxiety can significantly affect the quality of your day to day life. It can make it difficult for you to enjoy the hobbies you previously did. It may also lead to isolation as you avoid triggering situations. In the workplace, it can be the difference between that promotion you’ve earned and not. Living with an anxiety disorder may not just be stressful for you but for your loved ones who may be unsure how to care for you.
The good news is, alternative treatments like ashwagandha supplements are increasingly being used to help manage anxiety disorders. More medical experts are combining medical treatment options with alternative medicine. For those with anxiety disorders, this approach offers hope for living a more engaging life. As mentioned earlier, always consult your doctor before taking new supplements, especially if you’re taking other medications.
This is not to be considered medical advice. All decisions regarding supplements should be in consultation with your medical advisor.
Photo by Daily Nouri on Unsplash
Contributed posts are advertisements written by third parties who have paid Woman Around Town for publication.