Ashwagandha is ‘good’ for stress, nutritionists say

Tonics and tinctures for achieving calm in a high-stress world have gained attention in the wellness community, and one herb, ashwagandha, may provide real benefits.

“Ashwagandha (Withania sleeping pills) is an evergreen that is commonly recommended by complementary health experts,” said nutritionist Katherine Jeans of The Family Nutrition Expert. Newsweek. “It is used as a medicinal plant, originating from Nepal, India and parts of Africa.”

Nutritionist Petronella Ravenshire of The Humanbeing Diet explains. Newsweek: “This is the herb nightshade, also known as Indian ginseng, the root and leaves of which have been used in Ayurvedic medicine for thousands of years.

“This is an adaptogen – one of the group of herbs and mushrooms which are used to support immune function, counteract stress and restore balance to the nervous system.”

Nutritionist Julia Young from Julia Young Nutrition says. Newsweek: “Interest has grown, largely due to the wellness industry’s focus on adaptogens for managing stress in our fast-paced lives. There is credible research supporting its benefits, particularly in stress and anxiety management, which makes some of the interest justifiable.”

Information from the National Institutes of Health (NIH) confirms that results from several clinical trials indicate that ashwagandha may be effective in reducing stress and anxiety.

Some clinical studies also show that ashwagandha may help with sleepResearch shows that using ashwagandha for three months is safe, but research on its long-term effects is lacking.

Ravenshire said studies using high doses of ashwagandha found the herb “reduces levels of the stress hormone cortisol.”

“It has also been studied for its effects on enhancing physical performance, on heart health and energy, on brain function, as a powerful antioxidant and antiviral herb, and as a natural antidepressant,” she said. “Research shows that it also exhibits anti-inflammatory and antibacterial properties.”

Young added that ashwagandha may be helpful in supporting thyroid function by helping to balance hormone levels, especially in cases of an underactive thyroid.

All three experts said ashwagandha is worth a try, especially for people who suffer from stress, need extra energy, or are struggling to find calm.

However, Young cautioned that it is important to take a high-quality supplement and recommended consulting with a medical professional to evaluate the suitability of ashwagandha, as results may vary depending on the individual and the supplement.

Jeans said: “I think we should be careful about adding any herbs or supplements, ensuring they are not contraindicated by your medications or health conditions, and also be careful, for example, during pregnancy.”

Moreover, she said that “we can’t just take a pill or take herbal tincture to cope with stress,” and that it is also important to pay attention to “other lifestyle measures and nutritional strategies.”

All three nutritionists said they used ashwagandha. Young said, “I selectively include ashwagandha for clients who may benefit from its adaptogenic effects… I also use it myself during times of stress and find it works well.”

Ravenshire said: “I find it useful for short-term support for stress and insomnia and take 250mg twice daily with meals when I need it, often combined with Rhodiola, another great adaptogen for energy and combat with stress.”

And Jeans said, “Yes, I do (take ashwagandha), but I don’t take it all the time and tend to use it with other remedies when my stress levels are higher.”

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