St. John's Wort vs. Ashwagandha: Which One Is Better?

When it comes to natural supplements for treating anxiety and depression, St. John’s Wort and Ashwagandha are two popular choices. Both have been used for centuries in traditional medicine and have gained popularity in recent years. But which one is better? In this article, we’ll compare and contrast the active ingredients, health benefits, safety concerns, dosages, and side effects of St. John’s Wort and Ashwagandha to help you make an informed decision.

St. John's Wort and Ashwagandha

Before we dive into the specifics of each supplement, let’s take a brief look at St. John’s Wort and Ashwagandha.

St. John's Wort is a herb that has been used for centuries to treat a variety of ailments, including depression, anxiety, and sleep disorders. It is believed to work by increasing the levels of serotonin, dopamine, and norepinephrine in the brain, which are all neurotransmitters that play a role in regulating mood.

Ashwagandha, on the other hand, is an adaptogenic herb that has been used in Ayurvedic medicine for thousands of years. It is believed to help the body cope with stress by reducing cortisol levels, which is a hormone that is released in response to stress. Ashwagandha has also been shown to improve brain function, reduce inflammation, and boost immunity.

What is St. John's Wort?

St. John’s Wort is a yellow flowering plant that grows in Europe, North America, and Asia. It has been used for centuries as a natural remedy for mental health issues such as anxiety and depression. The active ingredient in St. John’s Wort is hypericin, which is believed to increase levels of serotonin, dopamine, and norepinephrine in the brain, leading to an improvement in mood.

Aside from its use as a natural remedy for mental health issues, St. John's Wort has also been found to have anti-inflammatory and antioxidant properties. It has been used to treat skin conditions such as burns, wounds, and bruises. Additionally, St. John's Wort has been studied for its potential to improve symptoms of menopause, such as hot flashes and mood swings.

What is Ashwagandha?

Ashwagandha is an herb commonly used in Ayurvedic medicine, originating in India. It has been used for thousands of years to treat a variety of ailments, including mental health issues, stress, and fatigue. The active ingredient in Ashwagandha is withanolides, which are believed to reduce cortisol levels (the stress hormone) and increase levels of GABA (a neurotransmitter that promotes relaxation).

Recent studies have also shown that Ashwagandha may have anti-inflammatory properties, making it a potential treatment for conditions such as arthritis and asthma. Additionally, it has been found to have antioxidant effects, which can help protect the body against damage from free radicals.

Ashwagandha is available in various forms, including capsules, powders, and teas. It is important to note that while Ashwagandha is generally considered safe, it may interact with certain medications and should not be used by pregnant or breastfeeding women without consulting a healthcare provider.

Active Ingredients Comparison Between St. John's Wort and Ashwagandha

While both supplements are known for their mental health benefits, they have different active ingredients. As mentioned earlier, St. John's Wort's active ingredient is hypericin, while Ashwagandha's active ingredient is withanolides. Hypericin is believed to increase levels of serotonin, dopamine, and norepinephrine, while withanolides reduce cortisol levels and increase GABA.

It is important to note that St. John's Wort has been extensively studied for its effectiveness in treating mild to moderate depression. However, it may interact with certain medications, such as birth control pills and antidepressants, and should not be taken without consulting a healthcare professional.

Ashwagandha, on the other hand, has been shown to have a positive effect on stress and anxiety levels. It may also improve brain function and increase muscle mass and strength. However, more research is needed to fully understand its potential benefits and side effects.

How Does St. John's Wort Work in the Body?

St. John's Wort's active ingredient hypericin works by inhibiting the reuptake of serotonin, dopamine, and norepinephrine in the brain. This results in increased levels of these neurotransmitters, which can help improve mood and reduce symptoms of anxiety and depression.

Additionally, St. John's Wort has been found to have anti-inflammatory properties and may help reduce inflammation in the body. It also contains flavonoids, which are antioxidants that can help protect cells from damage caused by free radicals. Some studies have suggested that St. John's Wort may have potential benefits for treating certain skin conditions, such as eczema and psoriasis.

How Does Ashwagandha Work in the Body?

Ashwagandha's active ingredient withanolides work by reducing cortisol levels (the stress hormone) and increasing levels of GABA (a neurotransmitter that promotes relaxation). This makes it an ideal supplement for reducing stress, anxiety, and fatigue.

In addition to its stress-reducing properties, ashwagandha has also been shown to have anti-inflammatory effects. This is due to its ability to inhibit the production of pro-inflammatory cytokines in the body.

Furthermore, ashwagandha has been found to have potential benefits for brain function. Studies have shown that it may improve memory, cognitive function, and even help to protect against neurodegenerative diseases such as Alzheimer's and Parkinson's.

Health Benefits of St. John's Wort

St. John's Wort is primarily used for treating mild to moderate depression. Studies have shown that it can be as effective as prescription antidepressants in treating these conditions. Additionally, St. John's Wort has also been shown to have anti-inflammatory and anti-viral properties, making it a great supplement for overall immune system health.

Another benefit of St. John's Wort is its ability to improve the symptoms of premenstrual syndrome (PMS). It has been found to reduce mood swings, irritability, and other emotional symptoms associated with PMS. This makes it a natural alternative to traditional PMS medications.

Furthermore, St. John's Wort has been used for centuries as a natural remedy for nerve pain and inflammation. It contains compounds that can help reduce pain and swelling, making it a potential treatment option for conditions such as sciatica and arthritis.

Health Benefits of Ashwagandha

Ashwagandha has a wide range of health benefits, with its primary use being reducing stress and anxiety. It has also been shown to boost brain function, increase muscle mass and strength, lower cholesterol and triglyceride levels, and reduce inflammation in the body.

In addition to these benefits, ashwagandha has also been found to improve fertility in men and women. Studies have shown that it can increase sperm count and motility in men, and regulate menstrual cycles and improve reproductive health in women. It is also believed to have anti-cancer properties and may help in the prevention and treatment of certain types of cancer.

Which Supplement is Best for Anxiety: St. John's Wort or Ashwagandha?

While both supplements have benefits for anxiety, Ashwagandha may be the better option for those looking specifically to reduce stress and anxiety. Its withanolides can help reduce cortisol levels, which can contribute to feelings of stress and anxiety. However, St. John’s Wort has also been shown to be effective in reducing symptoms of anxiety, so it ultimately comes down to personal preference and needs.

It is important to note that both supplements may interact with certain medications, so it is important to consult with a healthcare professional before taking either supplement. Additionally, it is recommended to start with a low dose and gradually increase to assess tolerance and effectiveness. It is also important to maintain a healthy lifestyle, including regular exercise and a balanced diet, to support overall mental health and well-being.

Which Supplement is Best for Depression: St. John's Wort or Ashwagandha?

St. John’s Wort is often the go-to supplement for individuals dealing with mild to moderate depression. It has been shown to be just as effective as prescription antidepressants in treating these conditions. Ashwagandha may still be useful for depression due to its ability to reduce cortisol levels and promote relaxation.

However, it is important to note that St. John's Wort can interact with certain medications, such as birth control pills and blood thinners, and may cause adverse side effects. It is always recommended to consult with a healthcare professional before starting any new supplement regimen, especially if you are currently taking medication for depression or any other health condition.

Safety Concerns with Taking St. John's Wort and Ashwagandha Together

There are no known negative interactions between St. John's Wort and Ashwagandha. However, both supplements can interact with certain medications, so it’s important to speak with your doctor before starting any new supplement regimen. St. John's Wort can also cause photosensitivity in some individuals, so it’s important to use caution when spending time in the sun.

Additionally, St. John's Wort may decrease the effectiveness of hormonal contraceptives, such as birth control pills, patches, and rings. Women who are taking these medications should speak with their healthcare provider before taking St. John's Wort.

Ashwagandha may also interact with medications used to treat thyroid disorders. It’s important to speak with your doctor before taking Ashwagandha if you have a thyroid condition or are taking medication for it.

Dosage Recommendations for Using St. John's Wort and Ashwagandha

The dosages for St. John’s Wort and Ashwagandha can vary depending on the individual and their health needs. Generally, it’s recommended to take 300-900 mg of St. John’s Wort per day and 500-1,500 mg of Ashwagandha per day. It’s important to follow the dosage recommendations on the supplement label and speak with a healthcare professional before starting any new supplement regimen.

It’s also important to note that St. John’s Wort can interact with certain medications, such as antidepressants, birth control pills, and blood thinners. Therefore, it’s crucial to inform your healthcare provider if you are taking any medications before starting St. John’s Wort. Similarly, Ashwagandha may interact with medications for thyroid disorders, diabetes, and blood pressure. It’s always best to consult with a healthcare professional before adding any new supplements to your routine.

Side Effects of St. John’s Wort vs Ashwagandha

While both supplements are generally well-tolerated, they can cause side effects in some individuals. St. John’s Wort can cause gastrointestinal issues, dry mouth, dizziness, and fatigue. Ashwagandha can cause gastrointestinal issues and drowsiness. Additionally, Ashwagandha can lower blood sugar levels, so individuals with hypoglycemia or diabetes should use caution when taking this supplement.

Conclusion: Which One Is Better - St.John’s Wort or Ashwagandha?

Ultimately, both St. John’s Wort and Ashwagandha have their own unique benefits and uses. St. John’s Wort is ideal for individuals looking to treat mild to moderate depression, while Ashwagandha is better suited for those looking to reduce stress and anxiety. It’s important to speak with a healthcare professional before starting any new supplement regimen to determine which one is right for your individual needs.

Final Thoughts

While supplements can be a great addition to an overall mental health and wellness plan, they should never be used as a replacement for medication or therapy. It’s important to prioritize mental health and seek professional help if needed. Additionally, always speak with a healthcare professional before starting any new supplement or medication regimen to ensure their safety and effectiveness.