Ashwagandha, also known as Indian ginseng and winter cherry, is a common herbal medicine used in traditional Ayurvedic health practices. It is made from a small evergreen shrub called Withania somnifera that is native to India and Southeast Asia. Let’s delve into how this herb can be beneficial for stress, anxiety, and sleep.
ASHWAGANDHA AND STRESS
Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress. Ashwagandha may help control mediators of stress, including heat shock proteins, cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.
Research suggests Ashwagandha supplements may help relieve stress. In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
ASHWAGANDHA AND ANXIETY
Ashwagandha is an herbal supplement known to soothe stress, which is a common anxiety trigger. Research from 2021 shows that ashwagandha can calm stress and anxiety. It’s an adaptogen, meaning it helps your body cope. According to research, ashwagandha also has positive effects in helping post-traumatic stress disorder (PTSD) and depression.
A 2019 study suggests that it lowers levels of cortisol, the stress hormone that causes fatigue and mental fogginess. Ashwagandha is thought to reduce stress by working on the hypothalamic-pituitary-adrenal (HPA) axis.
ASHWAGANDHA AND SLEEP
Ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality. After taking ashwagandha for six weeks, participants in one actigraphy-based study described their sleep as being 72% better.
Ashwagandha is believed to work by regulating the body’s stress response through its adaptogenic properties, helping to balance stress hormone levels and reduce anxiety. It may also modulate neurotransmitters, such as serotonin and GABA, contributing to improved mood and relaxation.
HOW LONG DOES IT TAKE FOR ASHWAGANDHA TO WORK?
Ashwagandha does not provide immediate results and the onset of its effects can vary depending on the use and dosage. Here’s a general timeline for different uses:
- Stress: When being evaluated for stress reduction, ashwagandha shows reductions in perceived stress levels four weeks after starting an ashwagandha supplement.
- Anxiety: Ashwagandha has been shown to reduce anxiety levels in as little as six weeks (42 days). However, most studies concluded it can take up to 60 days to see effects.
- General Health: Unlike many other supplements and medications, ashwagandha’s benefits are not immediate. It can take days to weeks before you begin to notice its effects. It might take uipto 10 weeks to observe its full effects on their sleep quality.
Please note that these timelines can vary based on individual factors and the specific dosage taken.
WHICH FORM OF ASHWAGANDHA IS BEST?
Ashwagandha comes in various forms, each with its own set of pros and cons:
Powdered Ashwagandha: This form is made by crushing the dried ashwagandha roots into a fine powder. It’s versatile and can be easily added to smoothies, teas, and other beverages. However, it can have an unpleasant taste, and it can be challenging to get the right dose.
Capsules or Tablets: These are pre-measured doses of ashwagandha that are easy to take and convenient for daily use. They may take longer to absorb and may not be suitable for those with difficulty swallowing pills.
Liquid Ashwagandha: This form is fast-acting and easy to absorb, making it a good option for those who need quick relief. However, it may not be as convenient to use as the other forms and may have a strong taste.
Though there are many ways to take ashwagandha, capsules are usually the most simple and easy to take option. Also, it ensures that you get controlled and consistent doses of ashwagandha extract and withanolide content each time, so that you get reliable results each day.
If you are looking for capsules that contain 100% natural full-spectrum root extract, look no further than Ashwagandha by NutraMission.
NutraMission Organic Ashwagandha contains black pepper extract, which is notorious for boosting absorption of other ingredients thanks to the presence of the alkaloid bioperine which may also help to fight against oxidative stress.
NutraMission Ashwagadha capsules contain full-spectrum root extract that is UDAF certified as 100% organic. The exceptional quality control of NutraMission Organic Ashwagandha ensures you are receiving exactly what you expect – free of GMO, binders, fillers and preservatives. Therefore, you can rest assured that you are receiving the highest quality supplement for maximum effectiveness and safety.
Ashwagandha has shown promising results in reducing stress and anxiety and improving sleep quality. Always consult with a healthcare professional before starting any new supplement regimen.
While supplements like ashwagandha can support overall health, they should not replace a balanced diet, regular exercise, and adequate sleep. These lifestyle factors remain the cornerstone of good health and well-being.