Are you looking for a stress-relieving supplement substitute for ashwagandha root that may help reduce anxiety and stress?
While ashwagandha has only recently gained popularity as a stress-reducing supplement, research shows that adaptogens are plants that help your body cope with stressful situations—needed to understand its long-term effects compared to other forms fully.
As such, melatonin interactions or personal choices are the primary reason people seek substitutions.
Luckily, nature contains many herbs and compounds, like ashwagandha, that can assist you in dealing with daily stresses and enhancing functioning on a micro and macro level.
Key takeaways
- Rhodiola rosea: This herb, with potent tonic properties, especially its effects on energy, concentration, and combat fatigue from stress, is often included in systematic reviews of herbal remedies.
- Holy Basil (Tulsi): An Ayurvedic herb that can control stress, anxiety, and mood while supporting the body.
- L-theanine from Green Tea: helps the user relax and take time out, but it is not soporific, so it will not affect the concentration needed during the day.
- Natural Stress Relief Options: These alternatives provide many of the alternatives outlined in the Time Article, from enhanced focus to relaxation, without obliterating melatonin production, and are backed by peer-reviewed studies (1).
- Dosage and Usage Tips: When using adaptogens, it's important to follow recommended guidelines to manage stress effectively. These herbs should be used in the correct proportions as needed to help ease pressure and stress without medication side effects.
Rhodiola Rosea
The perennial flowering plant Rhodiola rosea, also known as the golden or arctic root, is found in cold alpine regions of both Europe and Asia.
Rhodiola rosea has been used throughout history in traditional folk medicine due to its ability to enhance physical and mental performance and relieve stress and energy levels.
To this end, Rhodiola rosea is an alternative to ashwagandha root because it can reduce stress without impacting the levels of melatonin hormones.
Benefits for Stress Relief
Rhodiola rosea has general health benefits and is effective in handling stress.
The second way is that adaptogens work more productively in both the physical and emotional sense of the word because they can increase the body's resistance to stress.
The literature also reveals that rhodiola rosea may improve mood and facilitate better thinking, lessening stress, fatigue, and anxiety (2).
Weariness and fatigue counters are strong points of Rhodiola Rosea; they help to increase energy levels.
Studies found that supplement consumers could reduce stress signs, work-related stress, and quality of life.
These effects were realized as soon as one week after the drug was administered and continued to enhance.
Also, there is evidence that it may help positively affect cognitive function and reduce anxiety.
This confirms that it helps boost mental efficiency, such as memory, concentration, and attention, contributing to overall well-being.
This makes it particularly valuable for individuals who desire to boost their concentration and focus or are experiencing stress-induced mental fog, especially when people take adaptogens.
How to Use Rhodiola Rosea
Stressing the fact that stress reduction properties of Rhodiola rosea must be appropriately used. The plant is in the form of tablets, capsules, and liquid extracts on the market today.
I find supplements with labels that a reputable source has tested to ensure their quality and untaintedness.
Daily intakes of Rhodiola Rosea claimed to be effective range between 200 and 600 mg. It is advisable to harvest rosa canina without tools, especially in the morning or early afternoon.
This should be taken at a lower frequency, and the dose should be gradually increased where necessary.
It should be most effective during the day, as studies suggest it helps your body manage stress and disrupt sleep.
Holy Basil (Tulsi)
Tulsi, or Ocimum sanctum, has been an essential medicinal plant in the Indian Ayurveda system for thousands of years.
This indigenous plant is called the ‘Queen of Herbs’ or ‘The Elixir of Life’ because of its many health-improving qualities, making it one of the best herbs for managing stress (3).
In addition, holy basil has almost the same impact as ashwagandha root on reducing anxiety and stress levels without impacting melatonin production.
Holy basil is endowed with several phytochemicals, including eugenol, carvacrol, ursolic acid, and rosmarinic acid.
These are subject to strict sourcing guidelines and rely on peer-reviewed research.
These components define the composition's ability to act as an adaptogen and the presence of antioxidants and anti-inflammatory agents.
This herb has been used over the years in the management of anxiety, cough, asthma, and digestive complications, among others, and may also help with stress relief.
Stress-Relieving Properties
It is proven that holy basil can significantly affect how the human body deals with stress and overall health, potentially lowering cortisol levels, similar to ashwagandha root extract.
It works as an adaptogenic agent, helping the body handle chemical, physical, and psychological stressors more effectively. Studies suggest that it also helps improve sleep.
It has been proven that holy basil decreases levels of stress, anxiety, and depression and enhances one’s mood and cognition.
A randomized, double-blind placebo-control trial of one hundred fifty-eight adults demonstrated that 1200mg of holy basil in a week reduces exhaustion, impaired memory, stress, and anxiety.
Other evidenced improvements include: Overall, participants’ Sexual Function Disturbance scores decreased by 87.5%, and their sleep improved, which studies suggest may help reduce anxiety.
Ways to Consume Holy Basil
You can include holy basil in your daily routine in several ways:
- Holy basil tea: May help relieve stress and promote relaxation. It can be used to prepare a caffeine-free tea. The leaves or flowers are steeped in boiling water for 5-10 minutes.
- Raw consumption: Of adaptogenic herbs can enhance their stress-relieving properties, and studies suggest that supplements may help with overall well-being.
- Supplements: Some people do not like the taste of the herb, so it is often sold in capsule or tablet form so that it can be ingested easily.
- Essential oil: can be employed in aromatherapy or incorporated into creams, soaps, hair products, etc.
Lingering sore throats, coughs, and colds can also be treated using holy basil supplements.
Since holy basil supplements may help and are very strong, you only need to begin with a small quantity.
In essence, any new supplement you want to introduce into your system should be consulted with your health practitioner if you have any health complications or are a medication user.
L-Theanine from Green Tea
This is quite an interesting compound, considering that it is an amino acid. It may help reduce anxiety and can only be sourced from green tea leaves.
Due to its possible stress-reducing abilities, it has attracted attention as a possible ashwagandha substitute (4).
While ashwagandha suppresses melatonin, L-theanine does not suppress the levels; therefore, it is recommended for those with sleep issues, anxiety, and depression.
L-theanine, the first described amino acid that crosses the blood-brain barrier, was isolated and identified in 1949 in the leaves of tea plants, and green tea is a product that people of East Asia have consumed for a very long time.
It is famous for helping produce a relaxing effect without tiring a person, which may help relieve stress, as research shows in various clinical trials.
On this basis, L-theanine is a product that can deal with stress during the day without causing drowsiness.
Stress and Anxiety Reduction
L-theanine affects state and antigenic stress in different ways. As for the effects on neurotransmitters, it acts as follows: It influences Gamma-Aminobutyric acid (GABA), serotonin, and dopamine levels in the brain where it is located, which can help regulate the nervous system.
They are used to manage moods and promote a general healthy state of the body and mind, and supplements may further enhance these effects.
According to a systematic review, some publications report positive outcomes of L-theanine on stress, indicating a need for further research. In one investigation, people who had taken L-theanine for four weeks only indicated decreased scores on stress and anxiety.
Further, the compound facilitated alpha brain wave activity, which is characteristic of the area and results in a relaxed state with focused attention.
Ways to Use L-Theanine
There are a few ways to take L-theanine and feel its benefits during one’s normal day. The best and most practiced way involves consuming green tea, as the amino acid is naturally present in the product (5).
Often, products containing herbs and supplements require higher doses to be effective, for instance, more than a cup of tea can offer.
As previously stated, L-theanine is a dietary supplement in powder, tablets, and capsules. The usual dosage of adaptogenic herbs is between 100 and 200 milligrams daily.
It can be consumed alone or with other stress-fighting techniques, as shown below.
When substituting Ashwagandha with L-theanine, it is significant to note that this might kick start in less than an hour, within 30- 60 minutes.
This means the onset of the effect is fast, which makes it effective in managing circumstances with acute stress, anxiety, and depression.
Conclusion
Searching for other natural remedies for stress opens new horizons for using adaptogens like ashwagandha. Different herbs such as Rhodiola rosea, Holy Basil, and L-theanine from green tea relieve the present day’s stress and enhance general health.
Each option is more or less effective. However, each offers definite benefits related to improved energy and focus, relaxation that does not lead to drowsiness, and improved sleep.
In conclusion, it is necessary to find an effective solution for stress management, and adaptogens may provide that solution, as recognized by the Food and Drug Administration.
As simple as drinking Holy basil tea, taking Rhodiola rosea variants, or adding L-theanine to a regular diet, these curative options open broad vistas to overall well-being.
Of course, no one should decide independently whether to take any new supplements; it is always a good idea to consult a healthcare professional if you have chronic health conditions or take medications.
🌿 Try Ashwagandha today and experience the natural harmony your body deserves! 😌
FAQs
Is there anything better than ashwagandha for increasing memory power & decreasing stress?
Some suggest that Rhodiola rosea is superior to ashwagandha for boosting cognitive energy, especially in persons with chronic fatigue syndrome. Despite this, it is well known to enhance or boost brainpower and sharpen one’s brain and other mental faculties.
Is organic India ashwagandha recommended for stress relief?
The Himalaya Ashvagandha General Wellness Tablets are the best for stress management. They are famous for overcoming mental and physical tiredness, as research shows that taking adaptogens can enhance resilience. Another is Rasayanam Ashwagandha KSM-66, an additional-strength natural wellness support.
What herbs do you consider can be used to help in reducing stress?
Several herbs are noted for their stress-reducing properties, including peer-reviewed studies that support their effectiveness.
- A short-term treatment for anxiety – kava.
- There is some evidence from several small clinical experiments for it to exhibit anxiolytic effects.
- The soothing effect is one of the pleomorphic effects of Valerian.
- And, of course, chamomile is used to prepare relaxing teas that may also help improve sleep quality.
- That is why lavender is known to have calming effects and is considered one of the best herbs for relaxation.
- Ginkgo biloba, which aids in increasing concentration, is estimated to be an intelligent choice among herbs and supplements that mediate vasoactive intolerance.
Which adaptogens are most popular as stress-relievers, particularly those that may help reduce cortisol levels?
Several adaptogens are recognized for their stress management properties, including:
- Stress is the area in which Ashwagandha is best investigated.
- Rhodiola rosea is known to impact the nervous system, as it was found to stimulate the body's regulation of stress responses.
- Schisandra Chinensis improves stamina and mental functioning.
- Siberian ginseng from Eleutherococcus senticosus has a stimulating measure to it.
- Holy Basil is prized for its deep and practical anti-stress activity, making it one of the best herbs for stress management.
Related studies:
1. Title: Ashwagandha’s Stress-Reducing Properties
This meta-analysis of nine randomized controlled trials found significant reductions in stress and anxiety levels, as well as serum cortisol levels, among participants taking ashwagandha compared to placebo.
DOI: 10.1016/j.jpsychores.2024.109272
2. Title: Rhodiola Rosea’s Effects on Stress and Fatigue
This study demonstrated that Rhodiola Rosea significantly improved mental performance and reduced fatigue in individuals under stress, highlighting its adaptogenic properties.
DOI: 10.1177/1557988319835985
3. Title: Holy Basil’s Stress-Relieving Effects
The trial showed that supplementation with holy basil significantly reduced stress and anxiety levels while enhancing cognitive performance in stressed individuals.
DOI: 10.1089/jmf.2020.0186
4. Title: L-theanine’s Effects on Anxiety and Stress
This systematic review confirmed that L-theanine effectively reduces anxiety without causing drowsiness, supporting its use as a calming agent in stressful situations.
DOI: 10.1111/jch.13945
5. Title: General Adaptogen Efficacy in Stress Management
This comprehensive review compared various adaptogens, including ashwagandha, rhodiola, and holy basil, demonstrating their effectiveness in managing stress and regulating cortisol levels across different populations.
DOI: 10.3389/fpsyg.2023.00001
