When taking ashwagandha supplements, don't exceed 1,000mg daily and ideally ensure that they contain at least 6mg of withanolides, the active component of the herb. — Filepic
Balancing family and work responsibilities can be challenging, but when you add in other things, such as caring for others, your stress burden can feel even heavier.
As a caregiver, it is important that you intentionally identify ways to care for yourself, cope and manage stress.
Ashwagandha is unlikely to be the solution, but it may still be a helpful option.
First, ashwagandha is a small shrub native to India and the Middle East that has been used traditionally, or historically, for centuries.
It has commonly been incorporated to help relieve stress, slow ageing, enhance athletic performance and boost energy.
For medicinal purposes, the root of the ashwagandha plant is the part that is harvested and used.
Its active components are called withanolides, which are naturally-occurring chemicals with anti-inflammatory properties.
Even though you mentioned not being a fan of medication, I recommend that you speak to your healthcare team before starting any supplement to ensure that there are no interactions with other medications or conditions you may have.
Generally speaking, ashwagandha is safe for most people, although some get headaches and nausea.
Given your chronic stress, there is some evidence to support using ashwagandha.
In fact, this is the area in which the plant has been studied the most.
Ashwagandha has been given to people who live with chronic stress and has improved their stress scores.
Studies have also shown improvement in cortisol levels – a biological marker of stress.
Another potential benefit of ashwagandha is sleep.
Ashwagandha doesn’t appear to make people sleepy directly, but in people with anxiety, it helps improve sleep.
So, this supplement may be a good choice for someone like yourself who has trouble quieting her busy brain at bedtime.
Ashwagandha comes in several forms, including pills, powder, capsules and elixirs.
Most clinical trials have used concentrated liquid preparations of the root.
The best products are standardised to a specific percentage of withanolides, typically between 0.3% and 1.5%.
The doses should be a maximum of 1,000mg daily and ideally contain at least 6mg of withanolides.
This dose is believed to be safe for at least three months – probably longer, but the science is lacking.
Because of its effects on stress and anxiety, ashwagandha is commonly found in combination with stress formula supplements.
It is possible that the synergy between stress-relieving botanicals provides an even greater effect, but more research is needed.
As with all natural products and botanicals, good manufacturing integrity is important when selecting the brand of supplement to take.
Sometimes, ashwagandha products have been made from similar, but not identical, plants.
Take time to read reviews and labels.
While many women could benefit from incorporating ashwagandha into their health regime, it is important to know that in and of itself, ashwagandha will not completely remove stress or anxiety from your life.
Make sure you take time to do other activities, such as personal care, yoga or meditation.
As previously mentioned, I recommend that you speak to your healthcare team before starting any new supplement.
I also recommend starting slowly and tracking your dosage and how you feel.
Write down changes, both positive and negative, that you notice.
Ashwagandha is possibly unsafe in pregnancy.
So, if you are, could be or might become pregnant, it is best not to use it.
If you find that you are continuing to suffer from sleeplessness or increasing anxiety, stress or depression, seek out an integrative health specialist or primary medicine expert who can provide additional resources. – By Dr Denise Millstine/Mayo Clinic News Network/Tribune News Service
Dr Denise Millstine is a primary care doctor specialising in women’s health in Arizona, United States.
