Research suggests ashwagandha may help reduce anxiety symptoms in some people. Several studies have found that taking ashwagandha supplements can lower stress levels and improve measures of anxiety.
Anxiety disorders affect millions of people worldwide. While conventional treatments like therapy and medication are often effective, many seek natural alternatives. Ashwagandha, an herb used in Ayurvedic medicine for centuries, has gained attention for its potential anxiety-reducing properties.
Research on Ashwagandha for Anxiety
A growing body of research has examined ashwagandha’s effects on anxiety and stress. While more studies are still needed, the current evidence is promising:
A 2019 study published in the journal Medicine found that taking 250-600 mg of ashwagandha extract daily for 8 weeks significantly reduced anxiety levels compared to a placebo. Participants also reported improvements in sleep quality and overall wellbeing.
Another 2019 study in Cureus involving 60 adults with mild anxiety found that 240 mg of ashwagandha extract daily for 60 days led to greater reductions in anxiety scores than placebo. The ashwagandha group also had lower morning cortisol levels, indicating reduced physiological stress.
A 2012 randomized controlled trial published in the Indian Journal of Psychological Medicine tested a high-concentration ashwagandha extract in 64 adults with chronic stress. After 60 days, the ashwagandha group had significantly lower scores on stress-assessment scales and reduced serum cortisol compared to placebo.
While these results are encouraging, it’s important to note that not all studies have found significant benefits. A 2014 systematic review concluded that ashwagandha shows promise for anxiety relief but called for larger, more robust clinical trials to confirm its effects.
How Ashwagandha May Help Anxiety
Researchers have proposed several mechanisms by which ashwagandha could potentially reduce anxiety:
- Lowering cortisol levels: Ashwagandha may help regulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing the production of the stress hormone cortisol.
- GABA activity: Some studies suggest ashwagandha may mimic the effects of the calming neurotransmitter GABA in the brain.
- Antioxidant effects: The herb’s antioxidant properties may help protect brain cells from oxidative stress, which is linked to anxiety disorders.
- Anti-inflammatory action: Chronic inflammation may contribute to anxiety, and ashwagandha has demonstrated anti-inflammatory effects in some studies.
- Neuroprotection: Animal studies indicate ashwagandha may support the growth and regeneration of nerve cells in the brain.
While these mechanisms are plausible, more research is needed to fully understand how ashwagandha affects anxiety in humans.
Ashwagandha as Part of a Holistic Approach
While ashwagandha shows promise for anxiety relief, it’s important to view it as a potential complement to, not a replacement for, evidence-based anxiety treatments. Cognitive-behavioral therapy, mindfulness practices, and in some cases, prescription medications remain the gold standard for managing anxiety disorders.
Lifestyle factors like regular exercise, a balanced diet, adequate sleep, and stress management techniques are also crucial for overall mental health. Ashwagandha may be most effective when used as part of a comprehensive approach to anxiety management.
The Bottom Line
Current research suggests ashwagandha may have anxiety-reducing properties, but more high-quality studies are needed to confirm its effects and optimal use. While generally safe, it’s not without potential side effects and interactions.
If you’re considering trying ashwagandha for anxiety, it’s best to consult with a healthcare provider, especially if you have any underlying health conditions or take medications. They can help you weigh the potential benefits and risks and determine if ashwagandha is appropriate for your situation.
As research continues, we may gain a clearer understanding of ashwagandha’s role in anxiety management. For now, it remains a promising but not definitively proven natural approach to supporting mental wellbeing.
