Should You Take Ashwagandha Supplements for Stress and Anxiety? | Global News Avenue

If you’ve ever searched the Internet for Natural Anxiety Therapy, you’ve probably heard of it Ashwagandha. Maybe that’s what brought you here. This herb is known for its stress and anti-inflammatory properties. But what results can you get from over-the-counter Ashwagandha supplements? We spoke with two doctors to learn more.

What is Ashwagandha and how does it work?

Dr. Jeff Chen is co-founder and CEO Trapezoidal Sciencethe organization has conducted large clinical trials of health products, including supplements such as Ashwagandha. “Ashwagandha’s phytochemicals (naturally occurring plant compounds) are high and are traditionally used in Ayurvedic medicine,” he said. “As Johns Hopkins explains Ayurvedic Medicine is a holistic ideology that adopts natural health approach. This medical system originated in India and dates back to more than 3,000 years.

This herb is often associated with calming and relieving anxiety, and there is good reason. Chen said Ashwagandha is an adaptive radical. In other words, as the doctor explains, it is “a plant compound that helps the body adapt to stressors and maintains homeostasis” or the balance of internal systems.

More specifically, Ashwagandha “is known for its ability to help the body manage stress Regulate cortisolThis is the main stress hormone in the human body. ikon recovery. He reports that the herbs “also help to enhance the calmness and resilience of stress by supporting the adrenal glands and affecting the nervous system.”

Ashwagandha Supplements and Safety

Generally speaking, Ashwagandha roots are safer than plants’ leaves.

“Root extract is the most commonly studied and used in traditional medicine because it contains higher concentrations of withonolides, which are the active compounds responsible for the health benefits of Ashwagandha,” Youssouf said. He said that Ashwagandha leaf extract is used less and may have different chemical components, which makes its effect less effective.

Chen added: “The Ministry of Government of Ayurveda India recommends the only use of these roots, and they recommend not using Ashwagandha leaves because there is not enough evidence to ensure its safety and interests.”

“To date, most of the high-quality clinical studies have been conducted on Ashwagandha, a KSM-66 brand, a standardized extract from the roots of the plant,” Chen said.

The FDA does not regulate or approve dietary supplements like other drugs or other drugs such as Ibuprofen or over-the-counter drugs. This means that supplements can be sold without proof of validity, purity or safety. Having said that, there are still ways to evaluate the potential quality of supplements. Chen has some suggestions for evaluating Ashwagandha products:

• Randomized controlled trial: Look for Ashwagandha supplements that carry out at least one randomized controlled trial of their specific product. Many brands have referenced studies on individual ingredients, but Chen said the ingredients may offset each other and vary according to the product’s appearance. It is best to study information about the brand’s unique formula.
• Clinical Certification: When the brand says it is “clinically proven”, check out the beautiful print. Doctors warn that brands may use the phrase even if their data comes from low-quality consumer research. You want to look for a study that uses key terms from a rigorous gold standard clinical trial, which includes “placebo”, “blind” and “randomized.”
• Test object: Purchase supplements for at least 100 people to undergo clinical testing. Ideally, studies should be conducted on Americans of gender and of all races. Chen said most clinical trials in the United States have historically studied only Caucasian men, and many complementary clinical trials are conducted overseas, with population genetics, lifestyles and environments not looking like us.
• Third-party tests: Look for third-party verification of product quality and safety (such as CGMP, USP, NSF and CLP certifications). These third-party certifications indicate that the product is manufactured under quality practice and tested as pure and free of contaminants.

Ashwagandha Form and Its Validity

Ashwagandha comes in various forms, including powder capsules, tin agents and gummy. According to Youssouf, the type of supplement you use may affect its effectiveness.

Doctors provide a breakdown of the following popular Ashwagandha supplement types:

capsule: Capsules provide a convenient and consistent method to take Ashwagandha.

powder: The powder can be mixed into a beverage, but it usually has a strong earthy smell.

Gummy: Gummies can be an easy option for those struggling to swallow their pills. However, they usually contain added sugar or human-causing components, so it is important to check the purity and efficacy of the label.

Finally, Youssouf proposes: “When choosing Ashwagandha supplements, it is best to look for supplements that specify standardized withanolide content, usually ranging from 1.5% to 5%, and are tested third parties to ensure quality and safety.”

Potential Ashwagandha benefits

Research shows that Ashwagandha can help relieve stress and anxiety by lowering cortisol levels. “Many people have found that over time, bringing Ashwagandha peace, more concentration, and better coping with daily stress,” he said. Aside from these potential benefits, Youssouf said Ashwagandha Can help you sleep better Relax and reduce uneasiness by supporting. However, results may vary from person to person and more powerful clinical trials are still needed to confirm long-term effectiveness.

Ashwagandha also conducted research on its impact on physical health and performance. one 2024 Research Ashwagandha performed during resistance training explores the impact of Ashwagandha. The study found that participants with eight-week root Ashwagandha supplement had improved muscle strength, growth and endurance.

Youssouf said Ashwagandha supplements may also enhance recovery and reduce inflammation after exercise. “Emerging research also suggests that Ashwagandha may support immune function, balance blood sugar levels and contribute to heart health, although more research is needed to identify these potential benefits,” he said.

one A systematic review of 24 studies What is going on in 2020 may further understand the relationship between Ashwagandha and blood sugar. The review found that blood sugar, glycosylated hemoglobin (HBA1C), blood sugar of insulin, lipids and oxidative stress markers, glycosylated hemoglobin (HBA1C) (HBA1C) in diabetic patients changed. It is worth noting that the comment responds to what you said: More powerful studies are needed to demonstrate this connection.

“Ashwagandha has always shown anti-stress and anti-anxiety effects in human and animal studies,” Chen said. To learn more, the doctor’s own organization studied the Ashwagandha root. Radiation Science conducted a randomized, double-blind, placebo-controlled six-week clinical trial with 499 American men and women (21% of whom were identified as racial minority). Chen explained that the study evaluated “600mg of KSM-66 Ashwagandha root extract (normalized to 5% withanolides) and combined with 400mg of Reishi mushrooms.”

The results are interesting:

• Those who received this plant combination showed significantly greater stress improvement than those taken by the placebo group.
• The reported side effects were mild, with no significant differences between the product and placebo groups.

Side effects and risk factors of Ashwagandha

Ashwagandha is usually well tolerated by most people. according to National Institutes of HealthIn studies where people take herbal medicine for at least three months, most people only experience minor side effects, if any.

NIH says common side effects include:

• Stomach discomfort
• nausea
• Loose bowel movements
• drowsiness
• Increased heart rate

“While Ashwagandha is generally considered safe for most people, some should avoid or be cautious,” Yusuf said. “Pregnant (women) should not accept Ashwagandha because it is already associated with uterine contractions and may increase the risk of miscarriage. People with autoimmune diseases, such as rheumatoid arthritis, lupus or multiple sclerosis, should also be cautious because Ashwagandha may stimulate the immune system and potentially have bad symptoms.”

NIH also warned that people with liver conditions may be more cautious than others when taking Ashwagandha. Recent discoveries and Ashwagandha suffers potential liver damage in some people. Therefore, it is crucial to consult a healthcare provider before starting any supplementary programs.

Yusuf said people with thyroid disease should consult a doctor before taking Ashwagandha. He said root herbs may increase thyroid hormone levels, which may not be suitable for hyperthyroidism or thyroid medications. Similarly, if you are taking blood pressure medication, talk to your doctor before taking this supplement as it may make you dizzy.

Ashwagandha dosage

In 2022, the International Working Group from the Canadian Emotion and Anxiety Treatment Network and the World Federation of Psychiatry Society provide Temporary advice For Ashwagandha dosage. The task force said 300 mg to 600 mg of Ashwagandha root extract (with 5% standardization) was suitable for generalized anxiety disorders. However, more research is needed.

“Start at a lower dose and gradually increase it to assess the body’s response,” Yusuf said. “Taking Ashwagandha with food can help minimize potential stomach upset. Since some people find it to have a mild sedation effect, taking it at night may benefit those who use it to improve sleep.”

When to contact Ashwagandha’s doctor

It is wise to contact your doctor before starting the Ashwagandha program. “It is important to note that Ashwagandha has an extensive list of other drug interactions, including sedatives and medications for thyroid hormones, diabetes, hypertension, seizures and immunosuppression,” Chen said. “It is important to contact your doctor for contraindications before starting any supplements.”

Amelia tiA registered dietitian and diabetes educator who is also a member of the CNET Medical Review Board, added: “Note that many people using Ashwagandha also take a variety of other dietary supplements. Taking multiple supplements without medical supervision may cause your liver or lead to unexpected interactions.”

If you experience any itching, lethargy, jaundice, abdominal pain, dizziness or other disturbing symptoms, stop taking Ashwagandha and contact your doctor.

Bottom line

Ashwagandha may be a powerful agent for daily stress, insomnia and many other medical problems. But while some studies show that there is a relationship between root herbs and things like reducing anxiety, more research is needed. Please be aware of the ingredients in any supplements you take and consult your doctor before starting a new supplement, especially if you are already taking the medication.