Ashwagandha Supplements

Ashwagandha and Cortisol: How It Helps Regulate Stress Hormones

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Ashwagandha

Do you often feel stressed and overwhelmed? Do you have trouble sleeping at night due to anxiety? If you answered yes to any of these questions, you are not alone. According to the American Psychological Association, stress is a significant public health concern that affects millions of people worldwide. Luckily, nature has provided us with a solution to help regulate stress hormones – Ashwagandha.

In this article, we will discuss what Ashwagandha is, how it works to regulate stress hormones, and its potential benefits for overall health and wellbeing.

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an herb that grows in India, the Middle East, and parts of Africa. It has been used for thousands of years in Ayurvedic medicine to treat a wide range of health conditions, including stress, anxiety, and fatigue. The herb is also known as Indian ginseng or winter cherry.

Ashwagandha is an adaptogen, meaning it helps the body cope with stress by regulating stress hormones such as cortisol. Cortisol is a hormone produced by the adrenal glands in response to stress. High levels of cortisol can lead to various health issues, including anxiety, depression, weight gain, and high blood pressure.

How does Ashwagandha Work to Regulate Cortisol?

  • Ashwagandha contains bioactive compounds called withanolides, which are responsible for its health benefits. 
  • Withanolides have been shown to reduce cortisol levels in the body by blocking the stress response in the hypothalamic-pituitary-adrenal (HPA) axis. 
  • The HPA axis is a complex set of interactions between the hypothalamus, pituitary gland, and adrenal glands that control the body’s response to stress.
  • When you are stressed, the hypothalamus releases corticotropin-releasing hormone (CRH), which stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH). 
  • ACTH then signals the adrenal glands to release cortisol. 
  • Ashwagandha works by reducing the production of CRH, which leads to a decrease in cortisol levels.

What are the Potential Benefits of Taking Ashwagandha?

Reduces stress and anxiety: Ashwagandha has been shown to reduce stress and anxiety levels in both human and animal studies. One study found that participants who took 300 mg of Ashwagandha twice daily for 60 days reported significant reductions in stress and anxiety levels compared to a placebo group.

Improves sleep: Ashwagandha has been shown to improve sleep quality and reduce the time it takes to fall asleep. A study in healthy adults found that those who took 300 mg of Ashwagandha root extract twice daily for eight weeks reported improved sleep quality and reduced sleep onset latency.

Boosts brain function: Ashwagandha has been shown to improve brain function and cognitive abilities in human and animal studies. A study in healthy adults found that those who took 500 mg of Ashwagandha root extract daily for 12 weeks had improved memory, attention, and information processing speed compared to a placebo group.

Supports immune function: Ashwagandha has been shown to have immune-boosting properties that help the body fight off infections and illnesses. A study in healthy adults found that those who took 600 mg of Ashwagandha root extract daily for eight weeks had higher levels of immune cells compared to a placebo group.

Reduces inflammation: Ashwagandha has anti-inflammatory properties that can help reduce inflammation in the body. Chronic inflammation has been linked to various health conditions,

including heart disease, diabetes, and cancer. Studies have shown that Ashwagandha can reduce inflammation markers in the body and may be beneficial in preventing and treating these chronic diseases.

Ashwagandha and Exercise

Regular exercise is essential for overall health and wellbeing, and Ashwagandha may be able to help support exercise performance and recovery. In one study, individuals who took Ashwagandha supplements had improved strength and endurance compared to those who took a placebo. Another study found that Ashwagandha supplements reduced muscle damage and improved muscle recovery after exercise. While more research is needed in this area, these findings suggest that Ashwagandha may be a useful supplement for individuals looking to improve their exercise performance and recovery.

Ashwagandha and Sleep

Getting adequate sleep is crucial for overall health and wellbeing, and Ashwagandha may be able to help support healthy sleep patterns. In one study, individuals who took Ashwagandha supplements had improved sleep quality and reduced sleep latency compared to those who took a placebo. Another study found that Ashwagandha supplements reduced cortisol levels in the body, which can help promote relaxation and improve sleep quality. While more research is needed in this area, these findings suggest that Ashwagandha may be a useful supplement for individuals looking to improve their sleep quality.

How can You Take Ashwagandha?

Ashwagandha is available in different forms, including capsules, powder, and liquid extract. It can be taken as a supplement or added to food or drinks. The recommended dose of Ashwagandha varies depending on the form and brand, so it’s essential to follow the instructions on the label or consult a healthcare provider before taking it.

It’s important to note that Ashwagandha may interact with certain medications and may not be suitable for pregnant or breastfeeding women. It’s always a good idea to talk to a healthcare provider before taking any new supplement.

Our Top Recommendations

While there are many Ashwagandha supplements available on the market, we have done some research and have come up with a few recommendations for those interested in incorporating Ashwagandha into their supplement regimen.

Organifi Green Juice

Organifi Green Juice is a superfood powder that contains a variety of ingredients, including Ashwagandha, that are designed to support overall health and wellbeing. In addition to Ashwagandha, this powder contains other superfoods. It’s easy to use, simply mix a scoop with water or your favorite beverage and enjoy. Organifi Green Juice is a great option for individuals with dietary restrictions.

Sleepy

Sleepy is a natural sleep aid that contains Ashwagandha, along with other quality ingredients, that are designed to promote relaxation and support healthy sleep patterns. This supplement is non-habit forming and is free from artificial colors, flavors, and preservatives. It’s also gluten-free and vegan, making it a great option for individuals with dietary restrictions.

Bridport Health Liver Support

Bridport Health Liver Support is a supplement that is designed to support liver health and detoxification. In addition to Ashwagandha, this supplement contains other ingredients that are known for their liver-supporting properties. It’s free from artificial colors, flavors, and preservatives and is vegan and gluten-free. This supplement is a great option for individuals looking to support their liver health and overall detoxification.

Ashwagandha is a natural herb that has been used for thousands of years to treat a wide range of health conditions, including stress, anxiety, and fatigue. Its ability to regulate cortisol levels in the body makes it an effective tool in managing stress and promoting overall health and wellbeing.

While Ashwagandha may not be a cure-all, it can be a helpful addition to a healthy lifestyle that includes regular exercise, a balanced diet, and adequate sleep. As always, it’s essential to talk to a healthcare provider before taking any new supplement to ensure it’s safe and suitable for you.

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