Ashwagandha for Kids: Is It a Good Idea?

As pressures on young people continue to rise, parents are looking for natural solutions to help their children cope with stress, anxiety, and cognitive challenges. Ashwagandha, a time-honored herbal remedy from traditional Ayurvedic medicine, has gained attention for its potential benefits in managing stress, promoting better sleep, and supporting cognitive function in adults. But can these benefits extend to children and teenagers? Let’s explore the growing interest in ashwagandha for the younger population and whether it’s a good idea to introduce this supplement into their daily routines.

What Is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an adaptogen—a type of herb known for its ability to help the body cope with physical and emotional stress. Adaptogens work by regulating cortisol levels, improving the body’s stress response, and promoting resilience to both acute and chronic stressors. Historically, ashwagandha has been used for thousands of years in Ayurvedic medicine, particularly in India, where it’s called the “strength of the stallion” due to its reputed ability to boost energy and vitality.

This herb’s pharmacological properties make it unique. Studies have shown that ashwagandha has neuroprotective, anti-inflammatory, and antioxidant effects, which may explain its wide-ranging benefits. It’s often recommended for adults dealing with stress, anxiety, fatigue, or even chronic diseases, but recent discussions have highlighted the potential benefits for younger individuals, especially those who experience the pressures of modern life.

Why Consider Ashwagandha for Kids and Teenagers?

With an increasing number of children and teenagers struggling with mental health issues like anxiety and stress, parents are naturally concerned. The statistics are alarming. According to the Child Mind Institute, about 31.9% of teenagers in the U.S. have some form of anxiety disorder, and 8.3% of those teens experience severe impairment in their daily lives due to anxiety. For teenage girls, the rates are even higher, with 38% reporting anxiety disorders. In a world where academic expectations, extracurricular commitments, and social pressures are continually mounting, it’s no surprise that stress and anxiety are so prevalent in this age group.

Ashwagandha offers a potential natural remedy for some of these common issues. Here’s how:

Reduces Stress and Anxiety

Ashwagandha’s best-known benefit is its ability to reduce stress and anxiety. Multiple studies have demonstrated this adaptogen’s calming effects. One well-known study published in the Indian Journal of Psychological Medicine found that participants who took ashwagandha showed a significant reduction in cortisol levels—up to 28%. Cortisol is a hormone released by the body in response to stress, and when levels remain high for too long, it can lead to feelings of anxiety, burnout, and physical health problems.

In teenagers, chronic stress can have particularly detrimental effects, impairing emotional regulation, academic performance, and social interactions. The American Psychological Association (APA) reports that nearly 40% of teens say that balancing all their activities causes stress, and 37% report feeling overwhelmed. With this in mind, ashwagandha could offer a much-needed tool for managing stress more effectively. For parents who are concerned about pharmaceutical treatments, ashwagandha provides a natural, non-addictive alternative.

Improves Sleep Quality

Sleep is vital for children and teenagers, both for their physical health and cognitive development. Adolescence is a time of rapid growth, and proper sleep is crucial for everything from brain development to immune system function. Unfortunately, many teenagers struggle to get the recommended 8 to 10 hours of sleep per night due to stress, anxiety, or an overloaded schedule. Poor sleep can exacerbate anxiety, leading to a vicious cycle that impacts overall well-being.

Ashwagandha’s role in improving sleep quality has been supported by research. In one study, participants who took the herb experienced significant improvements in both sleep onset and quality compared to those who took a placebo. This is thought to be due to ashwagandha’s ability to regulate the body’s stress response, lowering cortisol and promoting a more relaxed state before bedtime.

For teenagers who struggle with restless nights, ashwagandha may offer a natural way to achieve better, deeper sleep. Improved sleep not only supports mental clarity and focus during the day but also enhances emotional resilience and physical recovery, both of which are crucial during adolescence.

Boosts Brain and Cognitive Function

For students, cognitive performance is a key concern. During adolescence, the brain is still developing, and cognitive functions like memory, attention, and learning are critical for academic success. Ashwagandha has shown promising effects in enhancing these functions in adults, and there’s potential for similar benefits in teenagers.

Ashwagandha’s cognitive benefits stem from its antioxidant properties, which protect brain cells from oxidative stress and inflammation. A study published in the Journal of Dietary Supplements found that participants who took ashwagandha demonstrated significant improvements in reaction time, task performance, and overall cognitive functioning. For teens, this could translate into better focus in the classroom, improved memory retention, and more effective study habits.

By helping to calm the nervous system and improve cognitive function, ashwagandha could offer a multi-faceted benefit for teenagers: reduced stress, better focus, and enhanced academic performance.

Recommended Dosage for Kids and Teenagers

When it comes to supplementation, dosage is key. While ashwagandha is generally safe, it’s important to administer it in appropriate amounts, especially for children and teens. The recommended dose for this age group is typically between 150 mg and 300 mg per day. It’s also important to start with a lower dose and observe how the child responds.

Ashwagandha is available in various forms, but gummies are often the easiest and most palatable option for kids. Parents might consider trying Tribe Organics’ Ashwagandha Gummies for Kids, which are formulated specifically with a child-friendly dosage in mind. These gummies provide a convenient way to incorporate ashwagandha into a child’s daily routine without the hassle of pills or powders.

When starting a supplement regimen, it’s wise to give it a trial period to assess whether the supplement is beneficial. For ashwagandha, small improvements in sleep quality, mood, and stress levels may be noticeable within 10 days. However, as with any supplement, it’s important to consult with a healthcare provider before starting to ensure it’s suitable for your child’s specific needs.

Should You Try Ashwagandha for Your Child?

Introducing ashwagandha into a child or teenager’s daily routine can offer natural, gentle support for managing the stresses of modern life. With mounting evidence of its efficacy in reducing anxiety, promoting better sleep, and enhancing cognitive function, ashwagandha is emerging as a promising tool for parents seeking non-pharmaceutical ways to support their child’s mental health.

That said, it’s important to approach any supplementation with care. While ashwagandha is generally considered safe, individual responses can vary, and it’s essential to monitor your child’s well-being and consult a healthcare professional before starting any new supplement.