How long does ashwagandha take to work for anxiety
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How Long Does Ashwagandha Take to Work for Anxiety?
Introduction to Ashwagandha and Anxiety Relief
Ashwagandha, an adaptogenic herb used in Ayurvedic medicine, has gained popularity for its potential to alleviate stress and anxiety. Recent studies have explored its efficacy and the time frame within which it begins to show effects.
Initial Effects Within Four Weeks
Several studies indicate that Ashwagandha can start to reduce anxiety symptoms within the first four weeks of supplementation. A study involving 40 women who took Ashwagandha and B-vitamins showed significant reductions in perceived stress and anxiety scores by the end of four weeks . Another study using a combination of Ashwagandha and B-vitamins also reported significant stress reduction within the same period .
Significant Improvements by Eight Weeks
More substantial improvements in anxiety are often observed by the eighth week of consistent Ashwagandha use. In an eight-week randomized, double-blind, placebo-controlled study, participants taking Ashwagandha root extract showed significant reductions in anxiety as measured by the Hamilton Anxiety Rating Scale (HAM-A) and serum cortisol levels by the end of the study . Another study confirmed these findings, showing significant reductions in stress and anxiety scores after 60 days of supplementation with a high-concentration Ashwagandha extract .
Dose-Response Relationship
The effectiveness of Ashwagandha in reducing anxiety also appears to be dose-dependent. A systematic review and meta-analysis found that doses ranging from 300 mg to 600 mg per day were effective in reducing anxiety and stress levels . This dose-response relationship suggests that higher doses may lead to more pronounced effects, although the optimal dose can vary among individuals.
Mechanisms of Action
Ashwagandha's anxiolytic effects are believed to be mediated through its impact on the hypothalamus-pituitary-adrenal (HPA) axis, which regulates stress responses. Studies have shown that Ashwagandha supplementation leads to significant reductions in cortisol levels, a primary stress hormone, which correlates with reduced anxiety symptoms 49.
Conclusion
Ashwagandha can begin to alleviate anxiety symptoms within four weeks, with more significant improvements typically observed by eight weeks. The herb's effectiveness is dose-dependent, with higher doses generally providing greater relief. Its anxiolytic effects are primarily mediated through the reduction of cortisol levels, supporting its role as a natural remedy for anxiety. For those considering Ashwagandha for anxiety relief, consistent use over a period of at least eight weeks is recommended to achieve optimal benefits.
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