Ashwagandha Supplementation & Decreasing Stress and Anxiety in African Americans

By Alexander Hall

Research shows that Ashwagandha can be an effective supplement to help reduce generalized stress and anxiety and help maintain positive mental health in African Americans . It can be one of a few supplements accompanied by healthy habits that can help foster positive mental health and address multigenerational traumas. If you don't know what that is, take a listen to the podcast below.

 Stress & Anxiety Levels are High in Black Americans

Stress and anxiety have been multigenerational issues within the Black community. Black Americans have continued to have to bear multigenerational racial trauma as a result of things such as interpersonal racism, police brutality, and systemic/institutional racism.

Multigenerational trauma refers to the transmission of trauma experiences and their effects across successive generations. In the case of African Americans, it encompasses the historical traumas of slavery, segregation, and ongoing systemic racism. This cumulative trauma can significantly impact mental health, leading to higher levels of stress and anxiety within the community. It makes it exceptionally difficult to maintain a positive mental health space when having to combat the stressors of systemic racism and discrimination.

Ashwagandha

Ashwagandha is a potent herbal supplement that can increase an individual’s resilience to stress. Multiple studies have shown that Ashwagandha supplementation can effectively reduce stress levels. A randomized controlled trial conducted on individuals with chronic stress found that Ashwagandha supplementation significantly reduced stress and anxiety levels compared to a placebo. Another study demonstrated that Ashwagandha improved measures of stress and anxiety in individuals with generalized anxiety disorder. These findings support the use of Ashwagandha as a helpful supplement for reducing stress and anxiety in African Americans.

How Ashwagandha Works

Ashwagandha works by interacting with the body's stress response system. It has been shown to reduce the levels of cortisol, the primary stress hormone, in the body. By regulating cortisol levels, Ashwagandha helps to promote a sense of calm and relaxation, thereby reducing stress and anxiety. Additionally, Ashwagandha has been found to have antioxidant properties that can help protect against the damaging effects of chronic stress on the body.

It Worked for ME

I can attest that I’ve used Ashwagandha on and off for about three years and have experienced no side effects or digestion issues. It’s important to consult with your primary care physician before introducing any new supplements to ensure they’re safe and have no contraindications with any ailments or medications. 

We all continue to have to face traumas, both big and small, as a result of living in modern America. Having to battle systemic racism in its many forms can be trying.  Culturally, the Black community has been hesitant to address our mental health in any meaningful way. In some circles, it is almost taboo to openly address.

While nothing can replace a balanced diet, mindfulness, and hobbies, Ashwagandha supplementation could be a catalyst for addressing and maintaining our mental health to the best of our ability.

References

1. Akhgarjand, Camellia, et al. “Does Ashwagandha Supplementation Have a Beneficial Effect on the Management of Anxiety and Stress? A Systematic Review and Meta‐Analysis of Randomized Controlled Trials.” Phytotherapy Research, vol. 36, no. 11, 25 Aug. 2022, https://doi.org/10.1002/ptr.7598.
2. Williams, Monnica T., et al. “Anxiety, Stress, and Trauma Symptoms in African Americans: Negative Affectivity Does Not Explain the Relationship between Microaggressions and Psychopathology.” Journal of Racial and Ethnic Health Disparities, vol. 5, no. 5, 2 Nov. 2017, pp. 919–927, https://doi.org/10.1007/s40615-017-0440-3. Accessed 7 June 2019.
3. Goosby, Bridget J., and Chelsea Heidbrink. “The Transgenerational Consequences of Discrimination on African-American Health Outcomes.” Sociology Compass, vol. 7, no. 8, Aug. 2013, pp. 630–643, www.ncbi.nlm.nih.gov/pmc/articles/PMC4026365/, https://doi.org/10.1111/soc4.12054.
4.  Lopresti, Adrian L., and Stephen J. Smith. “Ashwagandha (Withania Somnifera) for the Treatment and Enhancement of Mental and Physical Conditions: A Systematic Review of Human Trials.” Journal of Herbal Medicine, vol. 28, Aug. 2021, p. 100434, https://doi.org/10.1016/j.hermed.2021.100434.
5. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#en7
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/