In today’s fast-paced world,
anxiety has become a common struggle for millions of people. While prescription
medications are often the first line of treatment, many are turning to natural
remedies to support mental well-being. One such remedy that has gained
attention is ashwagandha — an ancient apoptogenic herb rooted in Ayurvedic
medicine. But does it really help with anxiety?
Known as the "King of
Ayurvedic Herbs," Ashwagandha (Withania somnifera) is a powerful adaptogen
that has been used for over 3,000 years to calm the mind, rejuvenate the body,
and strengthen the nervous system. At Unitib.com, we are passionate about
exploring the profound wisdom of alternative medicine, and today, we delve into
why Ashwagandha for anxiety is a topic gaining significant attention from both
traditional practitioners and modern scientists.
Botanical Background: Ashwagandha and the Solanaceae Family
Ashwagandha (Withania somnifera)
belongs to the Solanaceae family, commonly known as the nightshade family. This
plant family is diverse, including both edible crops and medicinal herbs. In
traditional systems like Ayurveda and Unani medicine, several Solanaceae plants
are valued for their healing properties.
Some notable medicinal plants
from the Solanaceae family include:
Datura (Datura stramonium) :Used
in Unani and Ayurveda for respiratory issues, pain relief, and as an
anti-spasmodic (though it must be used cautiously due to toxicity).
Mandukaparni (Physalis peruviana
or related Physalis species) – Known for its rejuvenating and antioxidant
effects.
Black Nightshade (Solanum nigrum)
– Traditionally used to support liver health, reduce inflammation, and treat
skin conditions.
Dhatura Metel (Datura metel) –
Sometimes used in Unani formulations for asthma, pain, and anxiety, under
strict supervision due to its potent alkaloids.
By being part of this medicinally
rich family, Ashwagandha stands out as one of the safest and most widely
studied adaptogenic herbs. Unlike some of its relatives that carry toxic
compounds, Ashwagandha is gentle and well-tolerated when used appropriately.
How Ashwagandha Helps with Anxiety
Regulates Stress Hormones
Lowers Cortisol Levels: Chronic
stress leads to elevated cortisol, the "stress hormone." High
cortisol levels are directly linked to anxiety, weight gain, sleep problems,
and more. Numerous studies have shown that Ashwagandha supplementation can
significantly reduce cortisol levels, helping the body return to a state of
balance.
Modulates Neurotransmitters
It influences the activity of GABA
(gamma-aminobutyric acid), a neurotransmitter that has a calming, sedative
effect on the brain. This is similar to how anti-anxiety medications work, but
in a gentler, natural way.
Nourishes the Nervous System
As a rasayana (rejuvenator) in
Ayurveda and a tonic in Unani, it provides deep nourishment to the neurological
tissues, enhancing the body's resilience to both physical and mental stress.
Improves Sleep Quality
Anxiety and poor sleep often go
hand-in-hand. Studies suggest that ashwagandha can promote restful sleep, which
in turn reduces anxious thoughts during the day.
Boosts Resilience to Stress
As an adaptogen, ashwagandha
helps the body cope with everyday stressors, making it easier to manage anxiety
triggers.
Modern science is now validating
what Ayurvedic and Unani Hakims have known for millennia. A notable 2019
double-blind, randomized, placebo-controlled study (the gold standard of
research) found that participants taking Ashwagandha root extract experienced
significantly greater reductions in stress and anxiety levels compared to the
placebo group. Another study found it to be as effective as certain
psychotherapy and prescription drugs for anxiety and insomnia, but with a much
better safety profile.
How to Take Ashwagandha for Anxiety
Ashwagandha is available in
several forms, and the right one for you depends on your constitution and preference.
Always consult with an Ayurvedic or Unani practitioner before starting any new
herbal regimen.
Powder (Churna): The traditional
method. Mix ¼ to ½ teaspoon of Ashwagandha powder in a cup of warm milk (or a
milk alternative like almond milk) with a little honey. This is known as
Ashwagandha Ksheerapaka and is excellent to take before bed.
Capsules/Tablets: The most
convenient option for modern lifestyles. Follow the dosage instructions on the
product label, typically 300-500 mg of root extract once or twice daily.
Liquid Tincture: Can be added to
water or tea.
Safety and Side Effects
Ashwagandha is generally safe for
most people when taken in recommended doses. However, it's essential to consult
a healthcare provider before starting any new supplement, especially if you
have an underlying health condition, are pregnant, or are taking other
medications. While rare, some potential side effects can include drowsiness,
gastrointestinal upset, and in some cases, liver toxicity.
Ashwagandha is more than just a wellness trend — it’s a time-tested herb with growing scientific support for reducing stress and anxiety. While it shouldn’t replace professional medical treatment, it can be a natural and effective addition to a holistic approach to mental health.
If you’re looking for a gentle,
plant-based way to manage anxiety, ashwagandha may be worth exploring.
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