Nutritional Supplements for Brain Health Support Series

Welcome to the Brain Health Support Series where each week we will bring you one scientifically studied nutritional supplement to help support brain function including stress and mood elevation.

This week we are looking at: Ashwagandha Extract

The following nutritional supplementation information purported to help support stress and anxiety issues is based on my own research online through articles, medical papers, and online seminar events. You are welcome to do your own research.

I hold Ashwagandha very high on my personal list of most effective herbs against anxiety. Ashwagandha’s main use is to help the adrenals adjust to stress in our daily lives. It basically produces stress hormones when you need them, and stops producing them when you don’t need them, how cool is that! But the benefits of Ashwagandha don’t end there, this ‘magic herb’ as I like to call it improves your immune function and greatly improves sleep.

-Source: https://anxietyexit.com/best-anxiety-supplements/

Ashwagandha has a storied history in traditional Ayurvedic medicine. The entire plant, from roots to seeds, has beneficial properties, especially when it comes to stress reduction.

The benefits of Ashwagandha are wide ranging, but it’s a superstar when it comes to getting people to feel less stressed. One particularly interesting study from 2017 showed a 44% reduction in stress levels after taking Ashwagandha, as opposed to just a 5.5% decrease in the group taking a placebo. A randomized 2012 clinical trial showed similarly impressive levels of stress reduction after just 60 days. –Source: https://takecareof.com/articles/best-vitamins-supplements-for-stress-and-anxiety

The Ayurvedic herb, Ashwagandha supports healthy sleep by rejuvenating the body and addressing stress-related exhaustion. Ashwagandha (Withania somnifera) has emerged as one of the world’s most powerful adaptogen, which means it helps the adrenal system regulate hormones and helps the body cope with stress. In fact, “somnifera” in Latin literally means the “sleep inducer.”

Lowers Stress Hormones: One of the well-understood pathways linked to sleep disturbance is the overproduction of the stress hormone, cortisol. According to our circadian clock, cortisol should naturally decrease in the early evening in preparation for sleep. Stress can overrule these rhythms and cortisol can stay elevated into the night and affect sleep success. Ashwagandha, in numerous studies, has been shown to help control and limit the production of cortisol as a result of stressful situations.

-Source: https://lifespa.com/5-reasons-use-ashwagandha-sleep/

Many people are ditching over the counter sleep aids and trying the herbal supplement Ashwagandha for sleep issues. We know that this plant-based medicinal has been used for centuries in India to treat a number of conditions and disorders.

It has strong anti-oxidant and anti-microbial properties, which it uses to protect cell health in the brain and major organs.

Ashwagandha reduces stress by cutting the amount of cortisol, a hormone commonly released by the body during stressful situations. Cortisol triggers various stress reactions in the body, or “fight or flight” reactions. It further cuts stress by reducing blood pressure, and balancing blood sugar levels.

Ashwagandha quells anxious thoughts and allows the mind to become calm. These anxiolytic effects are achieved by activating signaling via GABA receptors. When these receptors are activated, it results in feelings of calm and relaxation.

The central nervous system is mildly sedated and a sense of peace may result. We think that this is the key to the efficacy of taking Ashwagandha for sleep issues.

-Source: https://nootriment.com/ashwagandha-for-sleep/

Ashwagandha Promotes Graceful Aging

Stress, both metabolic and emotional, dramatically affects aging. Cortisol, the body’s stress hormone, contributes to muscle loss and weakness, wrinkles, and cognitive impairment. Research has found that Ashwagandha improves resistance to stress, possibly decreasing cortisol production. [1] One study of 64 individuals observed a reduction in stress and a significant decrease in cortisol levels in individuals taking Ashwagandha compared with placebo.

Ashwagandha for Menopausal Support

Ashwagandha acts on the endocrine system by encouraging hormone balance. A study involving 51 menopausal women supplementing with Ashwagandha noted a significant reduction in symptoms such as hot flashes, anxiety, and mood. [2]

Ashwagandha as a Mood Booster

Ashwagandha is a known mood-boosting herb, and research suggests that the therapeutic plant may play a potential role in fighting mood imbalance. [6] Women battling mood swings may benefit from supplementing with Ashwagandha.

Ashwagandha for Memory Support

Recent research has shown that Ashwagandha reduces memory impairment in animal models. The herb may also protect the brain from the oxidative stress that leads to Neuro-degeneration. Relaxation, a benefit derived from the herb’s stress-fighting effects, also improves long-term visual memory. [3] [4]

Ashwagandha Revitalization

Another benefit many women report after taking this herb is in regards to energy levels. This anecdotal evidence is supported by scientific investigation; a recent study reported Ashwagandha’s benefits for improving energy while reducing stress-related disorders. [5]

Ashwagandha for Sexual Potency

The Kama Sutra, one of the oldest surviving texts on human sexuality, mentions Ashwagandha in its literature as a potent sexual stimulant for both men and women. Research indicates that the herb supports sexual health and vitality by increasing blood flow and reducing bodily tension. Women taking Ashwagandha typically experience an increase in sexual desire and satisfaction.

Ashwagandha and Fertility

Stress, illness, hormone imbalance, and nutrient deficiencies — all of these issues threaten female reproductive health and make it difficult for a woman to conceive. Research shows that Ashwagandha supports thyroid function, an organ responsible for regulating hormones. [7] Also, by decreasing stress, Ashwagandha may encourage a situation that is optimal for fertility. [8] More research is needed to clarify whether or not Ashwagandha is effective for helping infertile females struggling to conceive.

-Source: https://www.globalhealingcenter.com/natural-health/7-amazing-benefits-of-Ashwagandha-root-for-women/

Ancient Herbal Remedy for Modern Life Stress

In holistic medical care, Ashwagandha is seen as ‘adaptogenic’, meaning it will help increase effect when activity is low, but will block excess stimulation when activity is too high (Bhattacharya et al, 2000). This is a very good choice for the wild hormonal variations that occur with anxiety.

Clinically, Ashwagandha is found to be very helpful to calm anxiety, and specifically help agoraphobia (anxiety especially in open or crowded places). Most of the understanding we have about Ashwagandha is based on its substantial anecdotal history and animal studies. But more clinical studies are being done.

One 2012 study of 64 volunteers randomized asked subjects to take either Ashwagandha or a placebo twice a day for 60 days. The Ashwagandha group’s capsule contained 300 mg of a concentrated extract made from the root.

During the treatment period, regular telephone call check-ins assured volunteers were consistently taking the herbs or placebo, and were used to note any adverse reactions.

The treatment group given the Ashwagandha root extract exhibited a significant reduction in anxiety scores after two months relative to the placebo group, without side effects. Most notably, serum cortisol levels were substantially reduced in the herbal group (Chandrasekhar et al., 2012).

Cortisol is the stress hormone that goes up when we are stressed out. Cortisol also creates longer term fatigue and mental fogginess, and brain structures for emotion and memory are damaged when cortisol is too high.

-Source: https://www.psychologytoday.com/us/blog/inner-source/201401/ashwaganda-anxiety