Top Effective Supplement for Anxiety and Stress Relief: My Personal Choice

• Dr. Megan Bradley is a doctor at the University of Pittsburgh.
• She takes only one supplement regularly: ashwagandha.
• The traditional Ayurvedic medicine is known to help reduce stress and anxiety.

Used for centuries in Ayurvedic medicine, the herb ashwagandha is rising in popularity in the United States.

According to the most recent report by the American Botanical Council, ashwagandha was the seventh most purchased supplement in 2021. Its sales rose 226% from the previous year, making it the fastest-growing supplement.

Dr. Megan Bradley, a urogynecologist at the University of Pittsburgh, believes that ashwagandha has compelling research supporting its use. “There’s significant data on its benefits for stress reduction,” Bradley told Insider. She also believes it aids in sleep and overall well-being.

The research is so convincing that ashwagandha is the only supplement Bradley regularly takes.

Ashwagandha may help decrease stress and anxiety

Ashwagandha is classified as an adaptogen, a substance that improves the body’s ability to handle stress.

Most people, including Bradley, take ashwagandha for overall health and wellness, according to a 2021 survey published by the Council for Responsible Nutrition.

One small study from 2019 found that adults who took ashwagandha capsules experienced reduced cortisol levels, a hormone released during stress. They also reported feeling less stressed and experiencing improved sleep.

A 2022 review of multiple studies found that ashwagandha significantly reduced anxiety and stress. However, more research on the herb is still needed.

Ashwagandha can be taken in many forms

Ashwagandha is available in various forms, including powders, capsules, liquid drops, gummies, and herbal teas.

Regardless of the form, Dr. Yufang Lin, an integrative medicine specialist, recommends a dose of 500 mg twice a day, as stated on the Cleveland Clinic website.

Side effects are generally minimal, but some people may experience gastrointestinal upset, diarrhea, nausea, or vomiting.

If you have a pre-existing thyroid condition, it is recommended to consult your doctor before trying ashwagandha, as it may cause hyperthyroidism in individuals with an overactive thyroid.

It is also important to speak with your healthcare provider before trying ashwagandha if you are pregnant, breastfeeding, or have an autoimmune disease.