Ashwagandha is an herb that is believed to offer various health benefits, including reduced anxiety, stress relief, and improved immune system functioning.1 It has been used in traditional Indian medicine for many years, but can also be accessed easily within the United States.2 For some individuals, Ashwagandha can be a useful addition to their anxiety treatment.
What Is Ashwagandha?
Ashwagandha is an evergreen shrub commonly found in India, Africa, and other areas of the Middle East.1 It is one of the most important herbs utilized within traditional Indian medicinal systems for improving one’s overall well-being.2 Ashwagandha (withania somnifera) may also be referred to as “Indian winter cherry” or “Indian Ginseng.”1,2
Does Ashwagandha Help With Anxiety?
Some studies suggest that Ashwagandha can be helpful for those who experience anxiety disorders. Research conducted on the benefits of Ashwagandha found that participants who took the herb for sixty days experienced a decrease in their anxiety symptoms, as opposed to those who were not given the supplement.3
Further clinical trials backup these findings, stating that the herb can be effective, even if taken in different forms14. However, it is important to note that the systematic review mentions there was room for bias. Additional research using larger populations and in various settings is necessary before the benefits of Ashwagandha can be proven.4
Benefits of Ashwagandha
Taking Ashwagandha may not only reduce one’s anxiety symptoms, but can provide additional benefits such as increased energy and reduced inflammation.1 As with any natural remedy for anxiety, consult with your doctor or healthcare provider before taking Ashwagandha.
Benefits of Ashwagandha may include:
Reduced Symptoms of Depression
Ashwagandha may prove beneficial for those with depression.3 In the same study conducted over a period of sixty days, participants reported a decrease in their symptoms of depression as well as their anxiety.3 Along with traditional treatments for depression, Ashwagandha may be a helpful addition to one’s routine.
Improved Memory & Brain Function
The central nervous system controls how one learns, thinks, moves, and feels.4,6 According to the National Library of Medicine, taking Ashwagandha regularly can enhance the functioning of the body’s nervous system, working to improve memory and brain health.7
Reduced Inflammation
Research suggests that when crushed with water and applied to the skin, Ashwagandha may reduce joint inflammation.5,7 It can also be used for carbuncles (a cluster of boils), ulcers, and painful swelling7. To reap these benefits, using fresh Ashwagandha powder is recommended.7
Improved Immune Function
In some cases, Ashwagandha may improve immune functioning.1 Research indicates that the herb possesses certain antioxidant, immunomodulatory, and rejuvenating properties that help the body fight off cancer, infection, and other diseases5,8. However, the exact function of Ashwagandha’s properties are not fully understood.5
Improved Reproductive Health
Ashwagandha appears to have a positive influence on the endocrine system. Endocrine hormones not only help regulate one’s mood and development, but also their reproductive organs.5 In turn, Ashwagandha may promote healthy sexual and reproductive balance.7,5
Reduced Stress
In addition to other stress management tools, Ashwagandha may help a person cope with different types of stress. The herb is an adaptogen, meaning that it can help boost overall balance and homeostasis within the body.7 While Ashwagandha will not necessarily eliminate stress, it may increase one’s resilience to it.1
Improved Athletic Performance
Along with helping to calm anxiety, Ashwagandha appears to also have a positive influence on one’s cardiopulmonary system.5 One study found that rats administered the herb showed an increase in swimming performance when compared to the control group.7
Possible Side Effects of Ashwagandha for Anxiety
It is always important to consider the side effects of any supplement or medication before taking it. Those who experience thyroid issues are strongly encouraged to consult with their healthcare provider before taking Ashwagandha.1 While some individuals have reported improved thyroid functioning, those with borderline hyperactive thyroids may be at a higher risk for frank hyperthyroidism.1
Pregnant individuals should not take Ashwagandha, as some studies suggest that the herb may result in miscarriage.1,2 Breastfeeding mothers are also discouraged from using the herb, as more research is needed to determine its effects on breastmilk. Furthermore, Ashwagandha may increase testosterone levels, which can interfere with the treatment of hormone-sensitive prostate cancer.2
If you are taking any prescription medications, your healthcare provider can determine if it is safe to use Ashwagandha. Ashwagandha can increase drowsiness, which is a common side effect of many medications.2 As a rule of thumb, always discuss the possible risks of a nutritional supplement or vitamin with your doctor before trying it.
Possible side effects of Ashwagandha for anxiety include:1,2
- Nausea
- Vomiting
- Diarrhea
- Stomach irritation
- Headaches
- Drowsiness
How to Use Ashwagandha for Anxiety
There are many ways for one to implement Ashwagandha into their treatment plan. The herb comes in various forms, making it easy to simply add into one’s diet. Providers suggest taking 500 mg twice per day.1 The quality of Ashwagandha supplements vary, so be sure to purchase brands that have been independently tested and verified.1
Below are some methods of taking Ashwagandha for anxiety:
- Powders
- Gummies
- Capsules
- Liquid drops
Final Thoughts
If you experience anxiety, Ashwagandha may help reduce certain symptoms. With regular use, you may also notice increased resilience to stress, decreased inflammation, and improved overall health. The medicinal herb can be easily introduced into your diet, whether you purchase it in powder, liquid, capsule, or gummy form.1 Consult with your doctor before considering Ashwagandha.
