Ashwagandha is a popular herb in Ayurveda, India’s traditional system of medicine. It has been used for centuries to treat various health conditions, such as inflammation, insomnia, arthritis, and diabetes. But one of the most well-known benefits of ashwagandha is its ability to help you reduce stress and anxiety naturally.

Stress and anxiety are common problems in today’s fast-paced and demanding world. They can affect your mood, energy, sleep, immunity, and overall well-being. While there are many ways to cope with stress and anxiety, such as medication, therapy, exercise, and meditation, some people may prefer a more natural and holistic approach. That’s where Ashwagandha comes in.

What Exactly is Ashwagandha?

Ashwagandha, also known as Indian ginseng or winter cherry, is a small shrub that grows in India, Africa, and the Middle East. The name ashwagandha means “smell of the horse” in Sanskrit, because of its strong aroma and its reputed ability to enhance strength and vitality.

The part of the plant that is used for medicinal purposes is the root, which contains various bioactive compounds, such as withanolides, alkaloids, and saponins. These compounds have anti-inflammatory, antioxidant, and adaptogenic properties, meaning they can help your body adapt to stress and restore balance.

How Does it Work?

Ashwagandha works by modulating the activity of your nervous system, especially the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response. When stressed, your HPA axis releases hormones, such as cortisol and adrenaline, that prepare your body for fight or flight. However, chronic stress can lead to an overactivation of the HPA axis, resulting in high levels of cortisol and adrenaline, which can cause various health problems, such as anxiety, depression, insomnia, weight gain, and immune dysfunction.

Ashwagandha can help to lower the levels of cortisol and adrenaline, by enhancing the levels of other neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), that promote relaxation, happiness, and calmness.

What are its Benefits for Stress and Anxiety?

Several studies have shown that ashwagandha can help you reduce stress and anxiety, and improve your mental health and quality of life. Here are some of the benefits of ashwagandha for stress and anxiety:

1. It can lower your cortisol levels by up to 30%, which reduces negative effects of stress.
2. It can improve your mood and reduce the symptoms of depression by increasing the levels of serotonin and dopamine.
3. It can also reduce the symptoms of anxiety and panic disorder by increasing the levels of GABA, which is the “calming” chemical in your brain.
4. It can enhance your cognitive function and memory by protecting your brain cells from oxidative stress and inflammation, which can impair your mental performance.
5. It can improve your sleep quality and duration by regulating your circadian rhythm, the natural cycle of your body clock.

How to Use Ashwagandha for Stress and Anxiety?

Ashwagandha is available in various forms, such as capsules, tablets, powders, teas, and extracts. The recommended dosage for stress and anxiety varies depending on the product, the concentration, and the individual. However, a general guideline is to take 300 to 500 mg of ashwagandha root extract per day, preferably with food or water.

You can take it at any time of the day, but some people may prefer to take it in the morning to boost their energy and mood, or in the evening to promote relaxation and sleep. You can also combine ashwagandha with other herbs, such as lavender, chamomile, lemon balm, or valerian, to enhance its effects.

It may take some time to notice the benefits for stress and anxiety, as it is not a quick fix, but a long-term solution. Most studies have shown that it can produce significant results after 4 to 12 weeks of regular use. Therefore, it is important to be patient and consistent with your intake.

What are the Possible Side Effects and Precautions of Ashwagandha?

It is generally considered safe and well-tolerated by most people, as it has a low risk of toxicity and adverse effects. However, some may experience mild side effects, like nausea, diarrhea, headache, drowsiness, especially if they take high doses.

It may also interact with some medications, such as antidepressants, anticonvulsants, thyroid hormones, blood thinners, and blood pressure drugs. Therefore, consult your doctor before taking ashwagandha, especially if you have a medical condition or are taking any medication.

Ashwagandha is also not recommended for pregnant or breastfeeding women, as there is not enough evidence to support its safety and efficacy for this population. Additionally, it may lower your blood sugar levels, so monitor your blood sugar levels if you have diabetes or hypoglycemia.

Conclusion

Ashwagandha is a powerful herb that can help you reduce stress and anxiety naturally, by balancing your hormones, neurotransmitters, and nervous system. Ashwagandha can also improve your mood, cognition, sleep, and overall well-being, making it a valuable addition to your wellness routine.

However, it is not a magic bullet, and it should be used as a complement, not a substitute, for a healthy lifestyle. To achieve the best results, practice other stress management techniques, such as exercise, meditation, breathing, and social support. Eat a balanced diet, drink enough water, get enough rest, and consult your doctor for any questions or concerns.

Ashwagandha is a natural and effective way to cope with stress and anxiety and to enhance your mental health and quality of life. Give it a try and see for yourself how ashwagandha can help you feel more calm, happy, and resilient.

References

https://www.webmd.com/vitamins-and-supplements/ashwagandha

https://www.cnbc.com/2023/12/12/ashwagandha-is-very-effective-at-reducing-stress-anxiety.html

https://www.healthline.com/nutrition/ashwagandha

https://www.starhealth.in/blog/ashwagandha-benefits-for-skin