Ashwagandha for mental health

Ashwagandha (Withania somnifera) is a herb commonly used in Ayurveda, the traditional medicine of India. The root of Ashwagandha smells like a horse and it is believed the herb gives the strength and virility of a horse  (in Sanskrit, ashva means horse and gandha means smell).

This awesome herb is what we refer to as an adaptogen, which means it is a substance that helps the body adapt to stress. What is really important is the potency of Ashwagandha to reduce anxiety as it lowers cortisol levels. It is reported that Ashwagandha is effective in reducing fatigue, memory loss and also joint pain. And what is really fantastic is the potential benefits of taking Ashwagandha to increase immunity. Other benefits include improved sleep, improved concentration and increased libido.

In regards to mental health and anxiety, there have been numerous controlled human studies that have shown that Ashwagandha effectively reduces symptoms in people with stress and anxiety disorders. In a 60-day study in 64 people with chronic stress, those in the who were taking Ashwagandha reported a 69% average reduction in anxiety and insomnia, compared to 11% in the placebo group (1). In another six-week study, 88% of people who took Ashwagandha reported a reduction in anxiety, compared to 50% of those who took a placebo (2).

There is also some research to indicate that Ashwagandha may reduce depression and also have beneficial effects in those diagnosed with bipolar disorder. In addition, Ashwaghanda may help calm us down.

A 2015 study showed that Ashwagandha blocked the stress pathway in the brains of rats by regulating chemical signaling in the nervous system (3) And three controlled human studies (2000, 2009 & 2012), have reported that Ashwagandha supplementation can reduce stress and anxiety symptoms in people with related disorders (4, 5)

Along with its beneficial effects on stress, anxiety and depression, Ashwaghanda has been reported to be memory and brain function issues caused by a disease or injury. It is believed to do this by its antioxidant activity and therefore protects nerves from free radical damage

One study conducted on epileptic rats found a near complete reversal of spatial memory impairment after being given Ashwagandha. They believe this was a result from a reduction in oxidative stress (6) 

Although Ashwagandha has been used traditionally in Ayurvedic medicine to boost memory, more research needs to be done in human studies to determine whether it does function in this capacity. Recently a controlled study gave healthy men a 500 mg supplement daily and noticed significant improvements in their reaction time and task performance compared to men who received only a placebo (7).

I mix some Ashwagandha in a daily smoothie and drink it, but it is more often taken with milk and some honey as the powder has a very distinct taste. So, although not the best tasting herb, I feel it is well worth it for the benefits.