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Pregnancy is often a period of heightened stress and sometimes mood swings. During those few months of anticipation, this constant stress can be annoying, and reducing it benefits both mom and the baby. Just how to get rid of it effectively? It's tempting to use some effective supplement for stress. Ashwagandha has an ideal action profile, but can it be used during pregnancy? Let's find out!

• Ashwagandha and pregnancy - what do we know at this point?
• Can Ashwagandha be used during pregnancy?
• Alternative ways to reduce stress during pregnancy

Ashwagandha and pregnancy - what do we know at this point?

Research on the efficacy and safety of various supplements during pregnancy is a difficult topic. Exposing developing fetuses to experiments that are not necessary at the time is a strong ethical barrier. While this is perfectly understandable and reasonable, it leaves us with relatively little information about what can and cannot be used during pregnancy.

Ashwagandha in pregnancy could, in theory, help a mother-to-be better endure emotional hardships. But won't it harm the baby? Human studies are not available, of course, but such experiments have been performed on rats.

Pregnant rats during the period of the most intense organ development in the fetus were given Ashwagandha root extract. It was tested how such supplementation would affect maternal health and fetal development and possible toxicity. No toxic effects on the mother or the fetus were observed in the results. Ashwagandha extract did not cause changes in maternal weight, corpus luteum count, nesting, viable fetuses, external, skeletal or visceral malformations.

However, it should be noted that although Ashwagandha is well studied on many levels, we still know very little in the context of its effects on pregnancy.

Can Ashwagandha be used during pregnancy?

It is not recommended.

Why? The answer may not give full satisfaction, but the main point is that there is no evidence that conclusively demonstrates the safety of such supplementation in humans. Ashwagandha affects many hormones, and there are concerns that its active ingredients could also affect the endocrine parameters of the fetus. Paradoxically, the main concern is the cortisol-lowering effect, which is the biggest benefit of using Ashwagandha outside of pregnancy.

When the health and safety of the fetus is at stake, it is worth exercising far-reaching caution and choosing only those supplements that are 100% confirmed not to cause harm. Ashwagandha and pregnancy, according to current knowledge, are not a good combination.

On the other hand, there is also a lack of evidence that the supplement is toxic or problematic, so if someone decides to include it in their supplementation without first checking the recommendations, there should be little reason for despair.

Alternative ways to reduce stress during pregnancy

There is no doubt that pregnancy is a very demanding time and can cause mood deterioration. On the other hand, however, there are many circumstances that facilitate changes in lifestyle. A pregnant woman usually gains more favor and understanding among those around her. It is worth taking advantage of this and talking about your possible problems. The possibility of getting a doctor's exemption when difficulties arise is also conducive to incorporating into one's daily routine some healthy habits that are very effective in relieving stress and emotional tension.

The following are examples of methods to look out for:

• Yoga - unless there are clear contraindications, regular yoga training during pregnancy is highly recommended.
• Meditation - it is worth incorporating it into your lifestyle, not only during pregnancy. Many studies show that meditation according to various techniques helps to better cope with stress on a daily basis.
• Education - a significant cause of stress during pregnancy is uncertainty. It's a good idea to use available sources of knowledge (birthing school, books, online resources) to feel prepared and informed about both the actual termination of pregnancy and the initial period afterwards.
• Regular entertainment - plan time for yourself where you can do something you simply enjoy and take your mind off current affairs and thinking about what's to come. This can include reading books, going to the movies or meeting with friends.
• Psychotherapy - especially when home methods do not help, but we do not have to reach out for help from a psychologist or psychotherapist only when the problem is severe. You can consider sessions with a psychologist as a wellness treatment, to maintain stable emotional health before stress completely takes over.

If, despite your due diligence to safely alleviate stress and anxiety during pregnancy, you still have major problems, don't be afraid to talk to your doctor about it.

Sources:

• Prabu PC, Panchapakesan S. Prenatal developmental toxicity evaluation of Withania somnifera root extract in Wistar rats. Drug Chem Toxicol. 2015;38(1):50-56. doi:10.3109/01480545.2014.900073