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Ashwagandha, Stress, and Anxiety
Ashwagandha is a medicinal plant that grows in India, the Middle East, and parts of Africa. The plant, particularly its root powder, has been used for centuries in traditional Indian medicine to treat a variety of health conditions, including stress and anxiety. More recently, its popularity has increased, particularly for its potential benefits for mental health.
Ashwagandha supplements are commonly sold and typically contain powder or extracts of the root or leaf. Let’s take a look at what the science says about ashwagandha’s role in managing stress and anxiety.
Stress versus Anxiety
The two terms are often confused, but they are not synonyms. Stress is a natural human response to physical and psychological threats that protects us from risky situations. In contrast, anxiety is a disorder characterized by tension, worry, and physical changes.
Potential Mechanisms of Action
Ashwagandha has become popular for its adaptogenic effects. Adaptogens are plants or fungi that can help the body respond to stress, anxiety, fatigue, and overall well-being. Ashwagandha contains bioactive compounds such as withanolides, which can potentially modulate the body’s stress response system. It may interact with the hypothalamic-pituitary-adrenal (HPA) axis, a central component of the body’s response to stress. Ashwagandha has been shown to help regulate cortisol levels (a stress hormone). Additionally, its effects on receptors for gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, may also contribute to its calming effects. Some studies suggest that ashwagandha may improve sleep quality by calming the nervous system.
What Studies Say
A recent meta-analysis of 12 clinical studies with a total of 1,002 participants concluded that taking ashwagandha was effective in reducing stress and anxiety. Most of the included studies were 8 weeks in duration and used doses of 300 to 600 mg. Some studies were conducted in subjects with chronic anxiety or stress, while other studies used subjects with good mental health. The authors concluded that the certainty of the evidence is low and that further high-quality studies are needed to firmly establish the herb’s clinical efficacy.
On the other hand, according to a recent report on Clinical Guidelines for the Treatment of Psychiatric Disorders with Nutraceuticals and Phytoceuticals, a dose of 300 to 600 mg of ashwagandha per day is recommended to help treat anxiety disorders (Grade A Evidence).
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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