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Is Ashwagandha Good For Anxiety

What Is It Ashwagandha

Ashwagandha for sleep and anxiety | Supplements for stress

Ashwagandha is a plant and the root and berry is used in Ayurvedic medicine for a variety of reasons. This ranges from tackling anxiety, bipolar disorder, balance, asthma, sleep issues as well as increasing the chances of fertility and one’s libido.

Pukka Herbs medical herbalist, Katie Pande even said that ‘ashwagandha can be taken safely with contraceptive pills, which can, for some women, can be a factor associated with low libido levels’.

Which Forms Of L Theanine And Ashwagandha Are The Best

We do everything we can to find and source the highest quality ingredients in the world.

L-Theanine We use a pharmaceutical grade l-theanine. Click here to buy l-theanine. We discovered that a lot of l theanine on the market actually contains d theanine, which is not the form that you want. We get 3rd party testing on each of our ingredients to ensure quality. Our l-theanine is over 99% pure, and we never use any unhealthy fillers like magnesium stearate.

Ashwagandha We use 100% KSM-66 ashwagandha. Click here to buy KSM-66 Ashwagandha. There are huge differences in quality between different brands of ashwagandha. A lot of ashwagandha comes from China, it tastes terrible, and it is very low in active ingredients . Our KSM-66 ashwagandha is the most studied ashwagandha on the market. It tastes great, it is organic and non-GMO, it has a very high concentration of active ingredients and it is incredibly calming and effective.

Are There Any Side Effects

Though you can take ashwagandha while on contraception, pregnant women are not advised to take this adaptogen as it may induce early labour.

One study by the National Center for Complementary and Integrative Health Trusted Source also argued that Ayurvedic methods may contact lead, mercury or arsenic if not regulated and tested.

As it’s also derived from ancient Ayurvedic methods, ashwagandha has been researched but not regulated so if you have any concerns or are worried about the effects of this supplement, please advise with your GP first.

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What Are The Benefits Of L

L-theanine and ashwagandha are quite complimentary in terms of their benefits, but the mechanisms of action are quite different. Ashwagandha works more on a hormonal level, especially with cortisol. L-theanine works more on the neurotransmitters.

Benefits of L-Theanine:

Here is an interesting study showing that KSM-66 ashwagandha is beneficial for stress and anxiety.

The study concluded that:

high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individuals resistance towards stress and thereby improves self-assessed quality of life.

Where To Buy How To Use

Ashwagandha 1950mg Organic Ashwagandha Root Powder Extract ...

You can easily find packaged ashwagandha tea in your local grocery or health food stores. To be sure that you are purchasing a high-quality product, go with a company that you know and trust. Some products are sold as ashwagandha tea alone, and others offer the herb with other adaptogens to promote relaxation and reduced stress.

To release the therapeutic compounds found in ashwagandha root, put one tea bag into a small pot with one cup of water. Let the water boil and then reduce the heat so that it simmers for 1015 minutes.

If you are looking for a quick cup of tea with relaxing and stress-reducing effects, simply add one ashwagandha teabag to hot water and let it steep for five minutes before drinking.

For ashwagandha tea benefits, drink one cup of tea per day for six months. After a six-month period, take a break for about three months before adding ashwagandha tea back into your health regime.

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Side Effects Of Ashwagandha

Generally, studies have found that ashwagandhas most common side effects are mild and include sleepiness, loose stools, and gastrointestinal discomfort .

Ashwagandha root extract may interfere with thyroid function testing. Pregnant people should avoid the herbal supplement, as it may cause miscarriages or other problems .

If you live with anxiety, ashwagandha may be a worthwhile addition to your regimen. Just be sure to check with your healthcare provider first to ensure it wont interfere with any other parts of your treatment plan.

The Effectiveness Of Ashwagandha

Current research conducted on ashwagandha has been limited to smaller studies. Heres what science says about the herbs effectiveness.

For stress and anxiety: The research about ashwagandha for stress is the most promising, notes Moore. For example, a study published in September 2019 in the journal Medicine, which was conducted in 60 healthy adults with self-reported high levels of stress, found that those who took 240 milligrams of ashwagandha extract saw a significant drop in mental stress compared with those who took a placebo.

It was a small group, a positive effect in reducing stress, Moore says. For a lot of people, that may be enough to take a supplement or add it to a smoothie.

For sleep: Because ashwagandha can make some people feel more relaxed a possible side effect is drowsiness it makes sense that it would be a good snooze enhancer. A small study done in 60 people, published in December 2019 in the journal Cureus, found that people who took either 250 or 600 mg of ashwagandha reported sleeping better than those who took a placebo.

For sex: Ashwagandha has been studied in both women and men with a variety of sexual problems, and the results have been mixed. The U.S. National Library of Medicine states that as of now, theres insufficient evidence that ashwagandha can improve the symptoms of sexual dysfunction.

Also Check: What Are Some Signs Of Anxiety

How Does It Compare To Other Anxiolytics

Does ashwagandha work?

It really seems like it does.

Several robust, conclusive scientific studies and clinical trials have shown that people supplementing with ashwagandha tend to exhibit significantly reduced anxiety than baseline or placebo. We also have a mechanistic explanation for how ashwagandha might work through the reduction of cortisol levels.

But the simple fact that it works isnt enough for us to recommend using it.

For it to be recommended by this site, we need to compare how well it works to the alternatives.

Or to put that another way, how well does it compare to other anxiolytics?

If youre talking anxiety reduction and stress tolerance, then we need to talk about rhodiola rosea.

This stuff is probably the best anxiolytic in existence if your main goal is reducing stress to maximize cognitive function.

Rhodiola rosea has been studied extensively for its ability to support cognition during times of acute stress, and the results have been overwhelmingly positive.

Id actually go as far as to say that no substance shows as much promise as a specific counter to stress-induced fatigue and cognitive impairment as rhodiola rosea.

For instance, take a look at this trial, in which participants suffering with serious stress-related fatigue were given either a rhodiola rosea extract or a placebo. The participants mental capacity was tested according to the fatigue index at regular intervals.

Does ashwagandha have these same nootropic effects?

An Introduction To Ashwagandha

Ashwagandha Sensoril Vs KSM-66 | Is Ashwagandha Good For Anxiety?

This is a perennial herb that also goes by the nicknames Indian Ginseng, Poison Gooseberry and Winter Cherry. The Ashwagandha plant is cultivated in the drier regions of Sri Lanka, Pakistan, India, China, Nepal, and Yemen, and it is native to Southern Asia. Its appearance is that of small, green flowers which producesan orange to red fruit.

Ashwagandha is a plant in the nightshade family, which includes potatoes, tomatoes and eggplants that are all botanically related to the herb.

Ashwagandha has an earthy smell, and the name even translates in Sanskrit to mean the smell of a horse’, and this is true to its name. This healing herb actually smells a bit like a horse!

There are many suggested health benefits of taking Ashwagandha, but ultimately, it is thought in Ayurveda to give the vigor and strength of a horse. This means stamina, longevity, and a healthy sexual function, amongst many other benefits. There are now many studies on the potentially wondrous benefits of Ashwagandha. This includes its potential to prevent and fight against degenerative diseases, and fight against the free radical damage that speeds up aging.

You can find out more information on specific Ashwagandha benefits for both men and women in these articles: Ashwagandha benefits for women and ashwagandha benefits for men.

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Other Possible Benefits Of Ashwagandha

As Ashwagandha has so many uses and benefits, sometimes it is hard to pinpoint exactly how it may benefit you personally. Here are some of the health benefits summarised to make this clearer, and to know if Ashwagandha is a herb that you could personally benefit from.

– May reduce levels of fat and sugar in the blood

– May reduce swelling and pain from inflammation

– May help lessen symptoms of fibromyalgia, rheumatoid arthritis and chronic back pain

– May boost libido in both men and women

– May help prevent and repair liver damage

– Protects against free radical damage as an antioxidant

– Contains certain chemicals that may potentially calm the brain

– Contains certain chemicals that may lower blood pressure

What Are Proper Doses Of L

Ashwagandha dose:

Each type of ashwagandha is different. For KSM-66 ashwagandha, the proper dose is 300 600 mg per day. This can be safely combined with l-theanine.

L-Theanine dose:

For pharmaceutical grade l-theanine, a good dose is 250 mg per day. Some people take anywhere from 50 mg up to even 400 mg per day. It can be safely combined with ashwagandha.

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Lowers Blood Sugar And Fat

A couple of small clinical studies found ashwagandha to be helpful in reducing blood glucose levels and triglycerides Agnihotri AP, Sontakke SD, Thawani VR, Saoji A, Goswami VS. Effects of Withania somnifera in patients of schizophrenia: a randomized, double blind, placebo controlled pilot trial study. Indian J Pharmacol. 2013 45:417-418. . One study likened ashwagandhas blood sugar-lowering effects to those of medications prescribed for type 2 diabetesAndallu B, Radhika B. Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry root. Indian J Exp Biol. 2000 38:607-609. .

Naturopathic Care For Anxiety: A Randomized Controlled Trial Isrctn78958974

Organic Ashwagandha Capsules for Stress and Anxiety Relief ...
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    Affiliations Department of Research and Clinical Epidemiology, The Canadian College of Naturopathic Medicine, Toronto, Canada, Department of Social and Administrative Pharmacy, University of Toronto, Toronto, Canada

  • Affiliations Department of Research and Clinical Epidemiology, The Canadian College of Naturopathic Medicine, Toronto, Canada, Department of Social and Administrative Pharmacy, University of Toronto, Toronto, Canada

  • Affiliation Department of Clinical Pharmacology and Toxicology, University of Toronto, Toronto, Canada

  • Affiliations Department of Research and Clinical Epidemiology, The Canadian College of Naturopathic Medicine, Toronto, Canada, Department of Clinical Epidemiology & Biostatistics, McMaster University, Hamilton, Canada

  • Affiliation Department of Research and Clinical Epidemiology, The Canadian College of Naturopathic Medicine, Toronto, Canada

  • Affiliation Department of Clinical Epidemiology & Biostatistics, McMaster University, Hamilton, Canada

  • Affiliation Department of Research and Clinical Epidemiology, The Canadian College of Naturopathic Medicine, Toronto, Canada

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Is There A Best Time To Take Ashwagandha

Theres no best time to take ashwagandha. Its important to understand that the effects of ashwagandha arent immediate and you may need to take it for at least a few weeks before you start noticing its effects.

Several studies have found that ashwagandha can be effective when taken either at night or during the day:

  • A 2019 study investigating ashwagandhas potential to improve stress and sleep found that a 125- or 300-milligram dose taken twice a day for 8 weeks was effective for reducing stress and improving sleep quality.
  • In a 2020 study, a 300-milligram dose of ashwagandha taken twice daily for 12 weeks helped improve sleep quality and mental alertness in older adults.
  • A 2015 study found that a 300-milligram dose taken twice daily was helpful for improving athletic performance.
  • According to a 2018 study, a single 500-milligram dose of ashwagandha taken in the morning for 12 weeks helped improve strength in active men.
  • A 2020 study found that a 120-milligram dose taken once a day 2 hours before bedtime for 6 weeks was effective for improving overall sleep quality in healthy peeps.

To Enhance Muscle Growth And Strength

Supplementing with ashwagandha may also increase muscle mass and strength.

In one 8-week study, men given 500 mg of this medicinal herb per day increased their muscular power by 1%, whereas the placebo group experienced no improvements .

In another study in men, 600 mg of ashwagandha per day for eight weeks led to a 1.51.7 times larger increase in muscle strength and 1.62.3 times higher increase in muscle size, compared to a placebo (

Summary

Daily doses of 500 mg of ashwagandha may provide small increases in muscle mass and strength in as little as eight weeks. While most studies have focussed on men, some research suggests women may reap the same benefits.

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Helps Reduce Anxiety And Stress

One of the most popular reasons to incorporate ashwagandha into your diet is due to anti-anxiety powers! Anxiety is a prolific issue in our societyaffecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.

The anxiety-reducing powers of ashwagandha are two-fold: decreasing anxiety, while also regulating and decreasing stress. In studies, ashwagandha has been found to regulate chemical signaling in the nervous system, thereby balancing stress reactions. Othercontrolled human studies have shown that it can reduce symptoms in people with stress and anxiety disorders, including those with chronic stress and anxiety conditions.

/6good For Your Brain

Ashwagandha for Anxiety & Stress? Benefits, Side Effects & Dosage!

Ashwagandha contains special extracts that can improve brain function, beat lethargy, forgetfulness and sharpen your memory. It is a good dietary aid for kids of growing age and adults over the age of 40. It works by increasing the production of nitric acid in the brain, which further increases the oxygen levels in the body and stabilizes its performance.

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Ashwagandha And Reducing Anxiety: The Verdict

Though Ayurvedic methods may seem ‘new-age’ and though they are jumping on the wellness bandwagon, ashwagandha has a good reputation in calming nerves and helping those who are anxious and stressed.

To tackle bouts of anxiety instead of long-term mental health issues, ashwaghanda is recommended. For anything else, speaking to a professional and working with your GP would be the best option.

How Can It Impact Your Sleep

The herb is also effective for reducing sleep-related problems. When you are stressed or anxious about something, you get restless & thoughts race through your mind. This can disrupt your sleep cycle and neurotransmitter production. All this further increases your anxiety and impacts sleep. Ashwagandha can help you sleep better by relieving stress.

If you choose ashwagandha for anxiety, know that it is effective for exhaustion caused by stress too.

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