What Is Ashwagandha?
Ashwagandha is a naturally occurring herb that has been used in Ayurveda, a form of traditional Indian medicine, for thousands of years. Today, it is commonly found in supplements that aim to reduce levels of stress and anxiety. Clinical studies suggest that the use of ashwagandha may have the following effects:
- Decreasing feelings of stress and anxiety
- Improving sleep and energy
- Balancing mood
How Long Does Ashwagandha Take to Work for Anxiety?
Once commonly asked question in regard to the use of ashwagandha for anxiety is: how long will it take for ashwagandha to work?
The time it takes for ashwagandha to take effect varies from person to person. Studies suggest that, in people who experienced improvement in anxiety with use of ashwagandha, the effect typically began within 2-6 weeks of consistent use.
What is a typical dose of ashwagandha for anxiety?
The answer to this question is not as straightforward as the dosing for other prescription medications. There have been various studies performed to show that ashwagandha can be effective in reducing stress and anxiety, but the dose of supplements used in these studies has not been consistent.
Additionally, because ashwagandha is a supplement (as opposed to a regulated medication), the formulation can vary, as can the indicated dose.
It is always wise to consult with your doctor before starting a new supplement. In general, a daily dose of between 250mg to 500mg would be a reasonable dose to start with. Adjustments to this dose may be indicated based on the efficacy of the supplement or any possible side effects.
What are the most common side effects of ashwagandha?
The most common side effects of ashwagandha include the following:
- Mild stomach upset
- Loose stools
- Nausea
- Drowsiness
If you are experiencing mild side effects that do not improve or more severe side effects, it is important to notify your doctor immediately. While serious side effects from ashwagandha are rare, there are limited clinical studies evaluating the long term use of ashwagandha and more serious side effects including liver and thyroid damage have been reported. Do not begin taking ashwagandha without consulting with your doctor if you are pregnant or breastfeeding.
Does Ashwagandha Work for Everyone
Multiple studies suggest that ashwagandha can effectively reduce feelings of anxiety and stress for many people.
- A 2022 review looked at the results of 12 different studies. The review showed that Ashwagandha reduced anxiety significantly more than placebos did.
- Another study showed cortisol levels dropped by 30% after 8 weeks of use.
It is important to keep in mind that more research is needed, especially in regards to long-term use.
Like any medication or supplement, the degree to which ashwagandha reduces stress and anxiety varies considerably from person to person and there are some people who will not experience a significant improvement.
Tips for how to use ashwagandha most effectively
Pair use of ashwagandha with daily stress-reducing habits such as:
- Taking a morning walk to increase exposure to fresh air and sunlight
- Limiting caffeine (which can spike anxiety) and considering swapping coffee for an herbal tea with lower caffeine content
- Mindful breathing throughout the day
- Consistent use of ashwagandha at the same time daily
- Avoiding late night screen-time which could disrupt sleep and elevate stress levels
- Journaling your emotions and any progress you are experiencing
The Bottom Line: When used properly and alongside healthy habits, ashwagandha can be a helpful tool to address stress and anxiety
If you are considering trying ashwagandha, it is important to remember the following:
- Quality matters- choose trusted brands
- Pair the use of supplements with healthy habits
- Consult with your doctor before starting any new medication or supplement
If you have additional questions about how Ashwagandha can ease anxiety or whether it is a good option for you, our team at Daybreak Telepsych would be happy to help guide you through this journey. Contact us today.
FAQs
Does Ashwagandha work immediately?
Not usually. Like most medications or supplements used to address stress and anxiety, ashwagandha takes time to start working. Although the timeline varies from person to person, most people begin to notice an effect after 2-6 weeks of consistent use.
Does Ashwagandha expire?
Yes. It is important to check the expiration date on the bottle and do not use the supplement if the expiration date has passed. Keep your supplement stored in a cool, dry place in your home to prolong the efficacy.
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