If you’ve been feeling overwhelmed by stress or anxiety, you’re not alone. The fast pace of life can make it challenging to stay calm, focused, and grounded.
Enter ashwagandha—an ancient herb used for thousands of years to help decrease perceived stress. But how exactly does it work? In this article, you’ll learn how ashwagandha supports balance in the body, how it may ease anxiety, and how to use it to regain a sense of calm.
Key Takeaways
- Ashwagandha is a well-known adaptogen that aids the body in managing stress and anxiety.
- Regular use of a product containing ashwagandha may help reduce stress levels, making it a natural option for those seeking long-term anxiety support.
- Ashwagandha, a herbal supplement, is also best when incorporated into a daily routine and paired with healthy habits for mental well-being.
How Ashwagandha Helps with Anxiety
Since ashwagandha is an adaptogen, it promotes balance, aiding your body's ability to handle stress. It may support anxiety relief primarily through its effect on cortisol, the body’s stress hormone (1).
When cortisol levels are high, people may feel anxious, restless, or have trouble sleeping. Ashwagandha has been used to help regulate cortisol, encourages calm, and helps the body cope with stress more effectively.
Many people who incorporate a dose of ashwagandha into their routine report feeling more balanced and in control of their stress, which can contribute to a calmer mindset.
Recommended Dosage and Steps
To experience the potential stress-relieving health benefits of Ashwagandha, here’s what you need to know:
- Take 250-600 mg daily. Check the label on your ashwagandha supplement to find the proper dosage. Most supplements recommend a daily dose within this range.
- Consistency Matters: To get the most out of ashwagandha, take it regularly, ideally at the same time each day.
- Pair with Relaxation Techniques: Combining ashwagandha with relaxation practices like meditation, yoga, or deep breathing may help amplify its effects and support overall wellness. Following these steps can help you establish a daily routine that improves your general well-being and helps you naturally manage your levels of anxiety.
Why Ashwagandha May Be Effective for Stress relief
Unlike pharmaceutical options that mask anxiety, ashwagandha works to promote balance in the body. Here’s why it’s considered adequate for stress management:
Supports Cortisol Balance: High cortisol levels are linked to feelings of anxiety. By helping to regulate cortisol, ashwagandha encourages a calmer, more balanced mood (2). This can help in many aspects of your life!
Encourages Relaxation: Ashwagandha promotes relaxation by helping your body cope with the stress response, making you feel more at ease.
Supports Adrenal Health: Prolonged stress can overwork the adrenal glands, which regulate energy and mood. Ashwagandha is often used to support adrenal health, helping to combat stress-related fatigue and overwhelm (3).
These potential benefits make ashwagandha a popular natural choice for those seeking a way to manage anxiety and improve mental balance.
Best Practices for Using Ashwagandha for Anxiety
To get the most from ashwagandha, consider these best practices:
- Choose High-Quality Ashwagandha Supplements Look for ashwagandha products with trusted extracts, such as KSM-66 or Sensoril. These are well-researched forms of ashwagandha and are commonly used in high-quality supplements. To make sure you get the most out of the potential health benefits it offers, check for certifications like organic and third-party testing to ensure purity (4).
- Be consistent with the use. For optimal results, take this supplement regularly. Consistency allows ashwagandha to build up in your system, offering long-term benefits for stress management (5).
- Pair with a Balanced Lifestyle While it can be effective independently, it is most effective as part of a holistic approach. The use of Ashwagandha may help enhance your mental well-being; adopt a healthy lifestyle with consistent exercise, a well-balanced diet, and mindfulness exercises.
Final Thoughts
Think of Ashwagandha as an anchor in the storm of chronic stress and anxiety. Just as a ship relies on its anchor to stay steady, your body and mind can benefit from ashwagandha's natural support. Incorporate this potent adaptogen into your daily regimen to increase your sense of balance and tranquility.
Ready to take the next step toward managing anxiety naturally? Explore DailyNutra’s ashwagandha supplements and start your journey to better mental health and well-being today.
FAQs
What is ashwagandha, and how does it help with stress and anxiety symptoms?
Some benefits of Ashwagandha include helping the body balance and manage stress by regulating cortisol, the stress hormone, promoting relaxation and helping reduce anxiety. This is due to it being an ancient herb known as an adaptogen.
How long does it take for Ashwagandha to reduce anxiety?
The effects of Ashwagandha can vary from person to person. Some people report feeling more balanced after a few days of regular use, while others may notice significant improvements in stress and anxiety after several weeks of consistent intake.
What is the recommended dosage for Ashwagandha to manage anxiety?
A dose of 250–600 mg of ashwagandha per day is commonly recommended. Especially if you are new to using Ashwagandha, always read the label on your supplement and seek individual advice from a healthcare professional.
Can I take Ashwagandha with other stress-relief practices like meditation or yoga?
Yes! Evidence suggests that Ashwagandha may pair well with relaxation techniques such as meditation, yoga, and deep breathing. These practices, paired with the impact of Ashwagandha on stress, can improve overall mental well-being.
Are there any possible side effects of taking Ashwagandha for anxiety?
The majority of people tolerate Ashwagandha well; however, a small number may have mild adverse effects like drowsiness or an upset stomach. If you have concerns, it’s always a good idea to start with a lower dose and consult a healthcare professional.
Related Studies:
1. Title: Ashwagandha’s Effect on Cortisol
This study and its results suggest that ashwagandha supplementation can lead to significantly decreased serum cortisol levels compared to a placebo, indicating its effectiveness in anxiety and stress management.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
2. Title: Ashwagandha’s Role in Stress Management
This trial suggests that Ashwagandha-taking participants experienced significant reductions in stress levels, as measured by various psychological scales, compared to those on a placebo.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
3. Title: Ashwagandha and General Anxiety Reduction
This research found that ashwagandha significantly reduced anxiety levels, as assessed by the Hamilton Anxiety Rating Scale, alongside decreased morning cortisol levels.
Link: https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx
4. Title: Ashwagandha’s Adaptogenic Properties
This study highlighted ashwagandha's adaptogenic properties, and studies found that ashwagandha significantly modulates stress responses and improves overall well-being in stressed individuals.
Link: https://pubmed.ncbi.nlm.nih.gov/37740662/
5. Title: Effectiveness of Specific Ashwagandha Extracts (KSM-66, Sensoril)
This review identified multiple studies where ashwagandha extract reported significant effects, with specific extracts like KSM-66 and Sensoril effectively reducing stress and anxiety levels in various populations.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
