Mental health is an essential and integral part of the overall health of an organism. “No health without mental health” is a slogan by WHO, endorsed by various government and private organizations. This highlights the importance of taking mental health seriously. This article aims to explore scientific evidence on the effectiveness of adaptogens and nutraceuticals in managing mental health.
Adaptogens are natural substances that increase the state of nonspecific resistance during stress. They are metabolic regulators that help an organism adapt to environmental stress1. Ashwagandha (Withania somnifera) is a well-known adaptogen widely explored by scientists to impact mental well-being. There are various pre-clinical and clinical studies on the adaptogenic role of ashwagandha. In a study, mice were exposed to chronic stress, which led to hyperglycaemia, increased corticosterone levels, cognitive impairment and mental depression. These stress-induced perturbations were reduced after Withania somnifera supplementation2. In a double-blind, randomised clinical study, the effect of ashwagandha supplementation was studied in college students. Ashwagandha supplementation increases mental clarity and energy among students compared to placebo3. In another clinical study, ashwagandha supplementation showed anxiolytic effects in individuals with generalized anxiety disorders, compared to placebo4.
Bacopa monniera, commonly known as Brahmi, is another herb known for its anxiolytic and cognitive-enhancing effects. In a pre-clinical study, the extract of Bacopa was studied in mice to evaluate its anti-depressant effects. A dose-dependent, anti-depressant effect of Bramhi was observed in the mice model5. Another 12-week, double-blind, randomised, placebo-controlled clinical study observed the effect of Bacopa monnieri extract on anxiety and depression in the elderly. Bacopa supplementation (300 mg, OD) reduced CESD-10 depression score and anxiety scores compared to placebo6.
To conclude, Ashwagandha and Bacopa help in improving symptoms of anxiety and depression and are beneficial in improving cognitive functions.
References
(1) Panossian, A. G. Adaptogens in Mental and Behavioral Disorders. Psychiatric Clinics of North America. March 2013, pp 49–64. https://doi.org/10.1016/j.psc.2012.12.005.
(2) Bhattacharya, S. K.; Muruganandam, A. V. Adaptogenic Activity of Withania Somnifera: An Experimental Study Using a Rat Model of Chronic Stress. Pharmacol Biochem Behav 2003, 75 (3), 547–555. https://doi.org/10.1016/S0091-3057(03)00110-2.
(3) Baker, C.; Kirby, J. B.; O’Connor, J.; Lindsay, K. G.; Hutchins, A.; Harris, M. The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial. J Med Food 2022, 25 (12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042.
(4) Andrade, C.; Aswath, A.; Chaturvedi, S. K. A DOUBLE-BLIND, PLACEBO-CONTROLLED EVALUATION OF THE ANXIOLYTIC EFFICACY OF AN ETHANOLIC EXTRACT OF WITHANIA SOMNIFERA; 2000; Vol. 42.
(5) Mannan, M. A.; Abir, A. B.; Rahman, M. R. Antidepressant-like Effects of Methanolic Extract of Bacopa Monniera in Mice. BMC Complement Altern Med 2015, 15 (1). https://doi.org/10.1186/s12906-015-0866-2.
(6) Calabrese, C.; Gregory, W. L.; Leo, M.; Kraemer, D.; Bone, K.; Oken, B. Effects of a Standardized Bacopa Monnieri Extract on Cognitive Performance, Anxiety, and Depression in the Elderly: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Alternative and Complementary Medicine 2008, 14 (6), 707–713. https://doi.org/10.1089/acm.2008.0018.