The Rise of ‘Natural’ Anxiety Cures

by Valerie Diez

In an age where young millennials and Gen Z are experiencing record-high stress levels, anxiety medications are very common. But instead of traditional pharmaceuticals, these younger generations are looking into natural alternatives to avoid side effects. That’s where magnesium and ashwagandha step in. These two supplements are taking over social media platforms, with hashtags like #Ashwagandha and #Magnesium reaching over 500 million views on TikTok. But is this trend backed by science, or is this just hype?

Dr. Carolina Moller, a Biochemistry expert, explains that stress isn’t just a mental struggle, but also triggers real biochemical changes in the body. “When we experience stress, our bodies produce more adrenaline and cortisol, two key hormones that affect multiple systems”, she says. To break it down, adrenaline increases the heart rate, blood pressure, and breathing rate. Meanwhile, cortisol, the primary stress hormone, raises blood sugar levels, boosts the brain’s use of glucose, and enhances tissue repair. Over time, excessive production of these hormones can negatively affect the cardiovascular, nervous, and endocrine systems, potentially leading to chronic health issues if stress isn’t managed properly. 

Given the harms that chronic stress can take on the body, many people are turning to natural remedies to help manage their stress levels or the biochemical changes that stress can produce. According to the National Institutes of Health, “ashwagandha, an evergreen shrub, has the ability to make a person resist, adapt, or become resilient in nonspecific ways to biological, physical, or chemical stressors”. Similarly, “magnesium, a mineral that is essential for the proper functioning of the human body, plays a crucial role in managing stress and supporting overall health”. But what specific effects do these supplements have on the body? Dr. Moller talks about how magnesium and ashwagandha help regulate neurotransmitters, reduce cortisol production, relax muscles, regulate sleep, and aid mood regulation.

To go back to the first question, is the intake of ashwagandha and magnesium backed by science? And the answer is yes. Although studies on magnesium are suggestive yet inconclusive for a beneficial effect, there are many scientific studies that support the effectiveness of ashwagandha for combating anxiety and stress. In a 2012 study of ‘Safety and Efficacy of Ashwagandha Root in Reducing Stress and Anxiety in Adults’, Dr. K. Chandrasekhar concluded that a “high-concentration full-spectrum Ashwagandha root extract improves an individual’s resistance towards stress and thereby improves self-assesed quality of life”, and that “can be used safely as an adaptogen in adults who are under stress”. 

However, even though it is effective and well tolerated, “taking too many of any supplements can lead to potential health risks and side effects”, as explained by Dr. Moller. It is recommended not to take more than 1,000 mg daily of ashwagandha, and not more than 350 mg of magnesium daily. Therefore, it is very important to ALWAYS check with a healthcare provider the best amount for you. Because when it comes to ashwagandha, excessive doses of it can produce diarrhea, liver issues, stomach pain, and vomiting. While magnesium, in higher doses can cause diarrhea, nausea, and magnesium toxicity (difficulty breathing, exhaustion, vomiting). 

It’s crucial to emphasize that before taking any supplements, including ashwagandha and magnesium, it is very important to consult with a healthcare provider to determine the best dosage for you. Everyone’s body is different, and what works for one person may not be suitable for another. A healthcare provider can help you figure out if these supplements are right for you and whether they will be effective for your specific needs. Additionally, if you are taking any medications, it’s essential to check with your healthcare provider to ensure there are no potential interactions between your current prescriptions and the supplements. Prioritizing professional guidance ensures your safety and helps you make the best choices for your health. This article is intended for informational purposes only and is not encouraging the intake of ashwagandha or magnesium.

References

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of