Ashwagandha & Depression: A Viable Natural Remedy?

According to the American Psychiatric Association, depression affects 6.7% of adults (one in 15) in a given year. Depression is more than feeling sad; it can affect a person’s work, relationships, family, and daily life in several ways. Trying to live with depression on your own without therapy or medicine can be challenging. However, some people may worry about the potential side effects of prescription medications and be hesitant to take antidepressant medications. Instead, they may seek out holistic options and natural remedies, such as ashwagandha.

Ashwagandha has been touted as a possible treatment for depression, but individuals may wonder if it works well enough to replace antidepressant medications. While ashwagandha may not be as effective as antidepressants, the supplement may be helpful for some people. 

However, before taking a natural supplement for depression, ensure you research what scientific literature says about the efficacy of such remedies. In addition, discuss these supplements with your doctor to ensure they have no interactions with current medications or treatments. In some cases, supplements might not be recommended, and each individual is different.

What is ashwagandha, and what can it do?

Ashwagandha, sometimes called Indian ginseng, Indian winter cherry, or poison gooseberry, is a perennial nightshade shrub with small bell-shaped flowers and orange-red fruit. Both ashwagandha and ashwagandha extract are potent and could have an off-putting smell for people who are sensitive to smells. Some may compare the smell to that of a horse. 

The word ashwagandha comes from two words in Sanskrit that mean “horse” and “smell,” respectively. In the past, some thought that the plant could give individuals the same strength and virility as a horse. For thousands of years, people have used the ashwagandha plant’s stem and berries to make medicines to treat various ailments, including anxiety, arthritis, asthma, hiccups, and other challenges. The medical herb is commonly used in Ayurveda, an Eastern medicine system that originated in India.

In the United States, ashwagandha extract is typically sold in health stores, mostly for the plant’s anti-anxiety benefits. Ashwagandha is an adaptogen, which the Cleveland Clinic describes as “plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall well-being.” 

Potential benefits of ashwagandha

The following are possible benefits of taking ashwagandha. However, speak to your doctor before taking any supplement, as taking too much or taking it alongside other supplements, medications, substances, or vitamins may result in adverse effects. 

Decreased cortisol levels

Ashwagandha root extract may reduce cortisol levels. Cortisol is a stress hormone, and too much can lead to anxiety. Because this supplement can reduce cortisol levels in some people, ashwagandha may be a useful natural option for those experiencing mild anxiety.

Decreased insomnia

Research shows that Ashwagandha may also serve as a sleep aid. The plant’s species name—somnifera—means “sleep-inducing” in Latin. One double-blinded, randomized study published in 2019 concluded that ashwagandha root extract improved insomnia for some people. However, before taking ashwagandha for insomnia, speak with a healthcare provider to discuss any potential interactions with any other medications you’re taking.  

Increased fertility

One study suggests that ashwagandha may help improve semen quality in men experiencing infertility. For three months, the study treated 180 men with somnifera root power and measured “sperm concentration, motility, lipid peroxide, and hormonal perturbation.” The authors concluded, “The results suggest that Withania somnifera may be used as an empirical therapy for clinical management and treatment of infertility.”

Ashwagandha for depression

Another study published in the Journal of Alternative and Complementary Medicine suggests that ashwagandha may reduce stress and anxiety, which can sometimes coexist with depression. According to the American Journal of Psychiatry, “Anxiety and depressive disorders are among the most common psychiatric illnesses; they are highly comorbid with each other, and together they are considered to belong to the broader category of internalizing disorders.”

While ashwagandha may reduce depression symptoms for some individuals, speak with a healthcare professional before taking any supplement, especially if you take other medications. In some cases, the strength or quality of natural remedies like ashwagandha extracts may vary across products, so exercise caution when trying these products. In addition, this supplement has not been approved by the FDA for treating any condition. Despite preliminary evidence that it may be helpful, it is not an evidence-based treatment. 

The BetterHelp platform is not intended to provide any information regarding which drugs, medication, or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. You should not take any action without consulting a qualified medical professional.

Lifestyle management options for depression

While the medical community conducts additional research into how ashwagandha affects depression, other approaches may also be helpful in managing symptoms and don’t require medication. Consider trying the following approaches to relieve depression:

• Exercise regularly: Exercise releases endorphins, which are one of the body’s “feel-good” chemicals. Taking walks, practicing yoga, or engaging in other forms of movements or workouts may also raise the dopamine level in the brain, subsequently lifting your mood. If you’re new to exercise, you may want to avoid strenuous exercises like running, which could wear you out quickly. Consider an exercise class, beginner’s yoga, or going for walks. 
• Partake in what you love: Depression can make you lose interest in previously pleasurable activities. To combat this symptom, consider making plans with someone to engage in one of your favorite activities. Doing so may help you combat low motivation. You might set a time to go out for dinner, go hiking together, see a movie, or choose another fun activity. With time, you may begin to enjoy your favorite activities again.
• Follow a routine: Depression symptoms may cause you to deviate from your well-structured daily plans. Setting a daily routine of tasks you would like to accomplish each day may help you manage depression symptoms more effectively.
• Talk to someone: Reaching out for help is sometimes mistakenly seen as a weakness, but it takes strength to seek support. Talking to someone like a loved one or a professional may help you alleviate symptoms of depression.

Support options 

If you’re experiencing symptoms of depression and ashwagandha or other remedies don’t help, you may benefit from speaking to a licensed therapist. Seeking the support of a therapist may be an effective way to ease the symptoms of depression and develop a plan of action toward long-term wellness. They may also refer you to a psychiatrist or other physician who can prescribe medication for depression if recommended. 

With online therapy at BetterHelp, you can discuss your symptoms with a licensed therapist via audio, videoconferencing, or live chat if you feel more comfortable. You can also contact your therapist in between sessions through in-app messaging, and they’ll respond as soon as they can.

Read below for some reviews of BetterHelp therapists from people experiencing similar concerns.

“I love the experience I am having with Kimmil and I’m only a month in. She listens and provides ways to cope with my anxiety without jumping to “here’s the medication you need to take,” which is the one thing that keeps me here to find solutions outside of medications.”

“Laurie is helping me to take control of structures and routines in my life to help me overcome anxiety, ptsd, and manage my major depression. I have never been so pleased with a counselor as I am with her. Her first step with me was to ask about my sleep- which I have been waiting for a doctor to ask me about for years (instead of ‘here try this pill,’ her strategy is ‘let’s begin at square 1’). Laurie is logical, rational, smart, warm and understanding. I love working with her and feel her support in my corner because she always chats me back in a timely manner. I am truly so grateful for her guidance and care.”

If your symptoms of depression make it difficult to leave home to see a therapist, you might consider online therapy through a platform like BetterHelp, which has been proven to be effective by numerous peer-reviewed studies. One study published in the journal JMIR Mental Health found that online therapy was effective for both anxiety and depression. The researchers concluded that the “results suggest that digital interventions can support sustained and clinically meaningful improvements in depression and anxiety.”

With online therapy platforms, you can discuss your symptoms with a licensed therapist via audio, videoconferencing, or live chat if you are more comfortable. You can also contact your therapist in between sessions through in-app messaging, and they’ll respond as soon as possible.