As a nutrition support pharmacist, you may receive inquiries about using Ashwagandha to combat stress. Ashwagandha, along with American ginseng and astragalus, are popular adaptogens known for their ability to help the body resist physical, environmental, and emotional stress.
Studies suggest that taking 240-1000 mg of Ashwagandha orally daily for 8-12 weeks can improve stress levels in individuals experiencing chronic stress. It has also shown potential in helping college students manage stress and prevent stress-related weight gain. Additionally, doses of 250-600 mg daily have been used to modestly improve sleep in patients with insomnia or non-restorative sleep. When taken orally in doses of up to 1250 mg daily for up to 6 months, Ashwagandha is generally considered safe. However, it is important to note that it should not be used during pregnancy due to its abortifacient effects. Lactating women should also avoid using it due to insufficient reliable information. It's important to exercise caution when considering Ashwagandha use in individuals with hyperthyroidism or those undergoing thyroid hormone treatment. Research has shown that Ashwagandha can potentially worsen these conditions by stimulating the synthesis or secretion of thyroid hormones.
American ginseng, specifically a specific extract called CVT-E002, can be taken in doses of 200-400 mg twice daily throughout flu season to slightly reduce the risk of developing symptoms of a common cold or flu in adults. There is currently limited reliable information available regarding the effectiveness of astragalus for various purposes. It is worth noting that while there is promising evidence for some adaptogens, there are concerns about the quality of adaptogen products in the market. Adulteration and false advertising claims are ongoing issues, and manufacturers may compromise on product quality due to increased demand for ashwagandha products.
References
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Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. Available at: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257843
Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. Available at: https://onlinelibrary.wiley.com/doi/10.1002/ptr.7598
Sotaniemi EA, Haapakoski E, Rautio A. Ginseng therapy in non-insulin-dependent diabetic patients. Diabetes Care. 1995 Oct;18(10):1373-5. Available at: https://diabetesjournals.org/care/article/18/10/1373/18676/Ginseng-Therapy-in-Non-Insulin-Dependent-Diabetic
McElhaney JE, Gravenstein S, Cole SK, Davidson E, O'neill D, Petitjean S, Rumble B, Shan JJ. A placebo-controlled trial of a proprietary extract of North American ginseng (CVT-E002) to prevent acute respiratory illness in institutionalized older adults. J Am Geriatr Soc. 2004 Jan;52(1):13-9. Available at: https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.2004.52004.x
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