From the Guidelines
Ashwagandha has been shown to have potential benefits in reducing stress and anxiety, but its effects on overall well-being are not well-established in the provided evidence. The provided studies do not specifically mention Ashwagandha, but rather discuss other herbal supplements such as kava, valerian, and chamomile, which were found to be ineffective for treating chronic insomnia disorder 1.
Key Points to Consider
- The evidence provided does not support the use of herbal supplements like kava, valerian, and chamomile for treating chronic insomnia disorder due to lack of efficacy and potential harms 1.
- Ashwagandha is not mentioned in the provided studies, but it is known to be an adaptogenic herb that may help reduce stress and anxiety.
- When considering the use of any supplement, including Ashwagandha, it is essential to consult with a healthcare provider, especially for individuals with underlying health conditions or those taking medications.
Recommendations
- Given the lack of direct evidence on Ashwagandha in the provided studies, a cautious approach is recommended, and individuals should consult with a healthcare provider before using it.
- If considering Ashwagandha, start with a lower dose and gradually increase as needed, and be aware of potential interactions with other medications or health conditions.
- Monitor for any adverse effects, such as mild digestive upset, and adjust usage accordingly.
From the Research
Effects of Ashwagandha on Mental Health
- Ashwagandha (Withania somnifera) has been found to have potential benefits in reducing stress and anxiety, with studies showing improved sleep quality and reduced symptoms of generalized anxiety disorder and obsessive-compulsive disorder 2, 3, 4.
- The herb has been shown to increase serotonin levels, which can help alleviate symptoms of depression and anxiety 3.
- Ashwagandha has also been found to have a positive effect on cognitive function, with improved recall memory and reduced stress levels 5.
Effects of Ashwagandha on Sleep
- Studies have consistently shown that Ashwagandha can improve sleep quality, reduce sleep onset latency, and increase total sleep time 4, 6.
- The herb has been found to modulate GABA and histamine receptors, which can help regulate sleep patterns 6.
- Ashwagandha has also been shown to increase delta wave activity during sleep, which is associated with deep sleep and relaxation 6.
Neuroprotective Effects of Ashwagandha
- Ashwagandha has been found to have antioxidant and anti-inflammatory effects, which can help protect against neurodegenerative diseases 2.
- The herb has been shown to promote synaptic plasticity and reduce apoptosis, which can help improve cognitive function 2.
- Ashwagandha has also been found to have a positive effect on neuroplasticity, which can help improve adaptability and resilience 2.