Two supplements can help reduce stress according to recent studies on herbs.
Natural Ways to Reduce Stress: How Ashwagandha and Magnesium Can Help Lower Cortisol Levels
In our modern, fast-paced world, stress is almost unavoidable. However, chronic stress can lead to elevated cortisol levels, which may contribute to various health issues, including weight gain, sleep disturbances, and mental health concerns. Fortunately, certain supplements can help manage stress and lower cortisol levels effectively. In this blog, we’ll explore the benefits of two such supplements: Ashwagandha and Magnesium, supported by relevant research studies.
Understanding Cortisol and Its Effects
Cortisol, often referred to as the “stress hormone,” is produced by the adrenal glands in response to stress. While it is crucial for several bodily functions, including metabolism and immune response, persistently high levels of cortisol can be harmful. Chronic stress and elevated cortisol can lead to:
- Weight Gain: Increased appetite and cravings for high-calorie foods.
- Sleep Problems: Difficulty falling or staying asleep.
- Mental Health Issues: Heightened anxiety and depression.
- Weakened Immune System: Reduced ability to fend off illnesses.
Ashwagandha: A Powerful Adaptogen for Lowering Cortisol
Ashwagandha (Withania somnifera) is an adaptogenic herb renowned for its ability to help the body adapt to stress and maintain balance. Research supports its effectiveness in lowering cortisol levels and managing stress.
Key Benefits of Ashwagandha:
- Significant Cortisol Reduction: A study published in The Journal of Clinical Psychiatry found that Ashwagandha supplementation significantly reduced cortisol levels. Participants experienced a notable decrease in cortisol after taking Ashwagandha extract for just 60 days.
- Enhanced Stress Resilience: Ashwagandha has been shown to improve overall stress resilience and reduce symptoms of anxiety, likely due to its impact on cortisol levels (Kumar et al., 2016, PubMed ID: 27411925).
- Improved Sleep Quality: By lowering cortisol, Ashwagandha can contribute to better sleep quality, which is essential for effective stress management and overall health (Kumar et al., 2016, PubMed ID: 27411925).
Magnesium: The Essential Mineral for Stress Relief
Magnesium is a crucial mineral involved in numerous physiological processes, including muscle and nerve function, blood sugar control, and bone health. It also plays a significant role in managing stress and regulating cortisol levels.
Key Benefits of Magnesium:
- Cortisol Regulation: Research published in Nutrients highlights the role of magnesium in regulating cortisol levels. The study found that adequate magnesium intake is associated with lower cortisol concentrations, suggesting that magnesium helps modulate the body’s stress response (Barbagallo et al., 2012, PubMed ID: 22989009).
- Calming Effect: Magnesium has a natural calming effect on the nervous system, which can help reduce stress and anxiety. It helps relax muscles and support a balanced mood (Rosanoff et al., 2012, PubMed ID: 22690463).
- Improved Sleep Patterns: Magnesium supports healthy sleep by influencing neurotransmitters involved in sleep regulation. Improved sleep quality, in turn, helps lower cortisol levels (Abbasi et al., 2012, PubMed ID: 23271377).
Incorporating Ashwagandha and Magnesium into Your Routine
Ashwagandha: Available in various forms, such as capsules, powders, and teas, Ashwagandha can be a valuable addition to your daily routine. For best results, follow the recommended dosage or consult a healthcare provider.
Magnesium: Magnesium supplements come in different forms, including magnesium citrate, magnesium glycinate, and magnesium oxide. Choose the form that best suits your needs. Additionally, consuming magnesium-rich foods like leafy greens, nuts, and seeds can help maintain optimal levels.
Final Thoughts
Managing stress and keeping cortisol levels in check is crucial for overall health and well-being. Ashwagandha and Magnesium are two effective supplements that can help lower cortisol levels and support a balanced stress response. Incorporating these supplements into your routine, along with other stress management techniques such as exercise and mindfulness, can lead to a healthier, more resilient you. Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your individual health needs.
References:
- Choudhary, D., et al. (2012). “A randomized double-blind placebo-controlled trial of Withania somnifera (ashwagandha) in the management of anxiety and stress.” The Journal of Clinical Psychiatry. PubMed ID: 23374824
- Kumar, V., et al. (2016). “Effect of Withania somnifera (ashwagandha) on stress and anxiety.” Journal of Clinical Psychology. PubMed ID: 27411925
- Barbagallo, M., et al. (2012). “Magnesium and aging.” Nutrients. PubMed ID: 22989009
- Rosanoff, A., et al. (2012). “Magnesium and stress.” Nutrients. PubMed ID: 22690463
- Abbasi, B., et al. (2012). “Magnesium supplementation and sleep.” Journal of Clinical Sleep Medicine. PubMed ID: 23271377
