Ashwagandha for Anxiety

Ashwagandha is a root extract that has been shown to be very effective for anxiety and stress in numerous studies, some of which are placebo controlled. It has also shown benefits in sleep, cognition, focus, inflammation, lean muscle mass, and fertility. 

What is the mechanism of Ashwagandha? 
It is an antioxidant that has neuroprotective properties. Studies support the theory that it may help regulate the hypothalamus-pituitary-adrenal axis and multiple studies show that it can lower overall cortisol levels, which is a hormone that generally increases with anxiety & stress.

What dose of Ashwagandha should be taken?
Most studies use 300mg taken in the AM and mid afternoon (around 3-4pm). 
If insomnia is a big issue, take one dose in the AM and the second dose at bedtime.
Doses range from 300mg to 1000mg per dose but most research supports a dose of 300mg twice a day. 

Where can one purchase Ashwagandha? 
It’s not always easy to find the perfect dosing and you will see that dosages vary greatly. I would recommend starting with this gummy and doing 1 gummy twice a day for the first 3 days then increase to 2 gummies twice per day. 

Can Ashwagandha help sleep, too?
Yes, there are multiple studies showing considerable improvement in sleep for those who took Ashwagandha prior to bedtime. 
When dosing for sleep, try 125 to 150mg at bedtime first and you can increase up to 300mg as needed.

What are the side effects of Ashwagandha? 

• It is usually well tolerated without major side effects. In studies that are placebo controlled there is no difference in side effects from the sugar pills.
• Some may experience mild GI upset, headaches, or fatigue. 
• There is some concern that Ashwagandha may affect medications that prevent rejection of implanted organs, so it should be avoided in those with organ transplants. 
• Avoid in pregnancy and those with autoimmune conditions such as lupus, type 1 diabetes, rheumatoid arthritis, or autoimmune thyroid dysfunction. 
  

What are the general issues with supplements that should be considered?  As is true with all supplements, there is no governing body to regulate exactly how they are made.