![]() ![]() You can take ashwagandha as a pill or capsule, or add the powdered extract to smoothies, yogurt, and other foods. Because both studies were so small, however, the researchers were not able to draw any significant conclusions about ashwagandha. The result: The participants who were given ashwagandha reported sleeping better and feeling less stressed, compared with those who took a placebo. Each day, one-third of the group received 250 mg of ashwagandha, one-third received 600 mg of the supplement, and one-third received a placebo. A slightly larger study, published in December 2019 in Cureus, followed 60 stressed but healthy adults for eight weeks. ![]() After two months, those who’d taken the ashwagandha reported feeling less anxious, depressed, or stressed over time, although this change was not statistically significant compared with the placebo. In a small study published in September 2019 in Medicine (Baltimore), 30 stressed but healthy adults were given 240 milligrams (mg) of the extract per day, and 30 were given a placebo. ![]() There is some evidence linking ashwagandha with reduced stress and anxiety, and some research also suggests that it might be useful for improving sleep. Ashwagandha is what’s known as an adaptogen, which means it’s believed to resist disease and regulate the effects of stress on the body, according to the MedlinePlus. That said, here is the scientific evidence currently available on seven products with the potential to help curb stress (and one you’ll probably want to pass up) as you start your journey toward a more relaxed (and healthier) you.Īlso called winter cherry and Indian ginseng, this plant has been an integral part of Ayurvedic medicine for centuries. Ultimately, more large, long-term studies that include a variety of populations are needed before health experts can recommend herbal supplements for stress. Other studies have looked at larger groups of people but left out populations that face a higher risk of stress symptoms like anxiety - for example, women and young adults. Some studies have had promising findings, but the sample sizes were too small to make any definitive conclusions. Robust research on herbal supplements and stress is lacking. Launched in March 2023, the directory is intended to help the public stay informed about the ingredients used in dietary supplements, and find out what the FDA has said about certain ingredients and whether the agency has taken any action regarding specific ingredients. You can also look up ingredients used in supplements in the FDA’s new Dietary Supplement Ingredient Directory. Food and Drug Administration (FDA) doesn’t regulate supplements in the same way that it does medications, so talk to your doctor before taking any product. Although these claims are often overhyped, there is some evidence that dietary supplements can be part of a holistic approach to reducing stress, along with a healthy diet and other lifestyle changes. While no supplement is a magic pill, some people say certain types can help lower anxiety levels, tame sleep troubles, ease depression symptoms, and more. Strategies like a healthy diet, plenty of exercise and sleep, and mental health help are proven for relieving stress, but another tool to consider in your arsenal is dietary supplements. ![]() According to the National Institute of Mental Health, chronic stress can negatively impact every aspect of your health and contribute to a wide range of problems from headaches to type 2 diabetes and even anxiety. Elevated stress hormones, especially cortisol, can increase inflammation, reduce immunity, and raise the risk of high blood pressure, stroke, and heart attack. Feeling frazzled on a regular basis? Your health may take a hit. ![]()
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