If stress and anxiety have been overwhelming you, you're not alone. In today’s fast-paced world, maintaining calm and focus can be challenging.
However, ashwagandha, also known as Withania somnifera, has been used for thousands of years in ayurvedic medicine to promote balance and help reduce stress.
But how does Ashwagandha work? In this article, we'll explore the effect of Ashwagandha on stress and anxiety and how incorporating it into your routine can help you regain calm and balance.
Key Takeaways
- Ashwagandha, an adaptogen, helps the body manage stress and anxiety.
- Regularly taking ashwagandha may naturally reduce stress and support long-term anxiety relief.
- As part of a daily routine, ashwagandha can be most effective when combined with healthy lifestyle habits.
How the Effect of Ashwagandha Eases Anxiety Naturally
As an adaptogen, ashwagandha promotes balance by supporting the body’s ability to handle stress. Specifically, ashwagandha may help with anxiety by influencing cortisol levels, a key stress hormone (1).
High levels of cortisol can lead to feelings of anxiety, restlessness, and difficulty sleeping. Studies on the effect of ashwagandha have shown that it helps regulate cortisol, which in turn promotes a sense of calm and aids in stress management.
Those who regularly use ashwagandha often report feeling more balanced, with reduced anxiety and a calmer mindset.
Recommended Dosage and Usage
To harness the effect of ashwagandha for stress relief, here’s what you should know:
- Take 250-600 mg of ashwagandha daily. Check the label of your ashwagandha capsule supplement for the correct dosage.
- Consistency matters: For best results, take your ashwagandha at the same time every day.
- Pair it with relaxation techniques: Activities such as yoga, meditation, or deep breathing can enhance the effect of ashwagandha and support your overall well-being.
Why Ashwagandha May Be Effective for Stress Relief
Unlike pharmaceuticals, which may mask anxiety symptoms, ashwagandha works to naturally promote balance in the body. Here’s why taking ashwagandha is considered effective for stress:
- Supports Cortisol Balance: High cortisol levels are linked to anxiety. Ashwagandha may help regulate cortisol, promoting a more balanced mood (2).
- Encourages Relaxation: This evergreen shrub helps the body cope with stress by calming the nervous system.
- Supports Adrenal Health: Chronic stress can overwork the adrenal glands, leading to fatigue. Ashwagandha supports adrenal health, helping to combat stress-induced fatigue (3).
These benefits make ashwagandha a popular choice for those seeking natural ways to manage anxiety and support mental balance.
Best Practices for Using Ashwagandha for Anxiety
To maximize the effect of Ashwagandha for anxiety, follow these tips:
- Choose high-quality Ashwagandha supplements: Look for trusted extracts such as KSM-66 or Sensoril, which are well-researched forms of ashwagandha. Check for certifications like organic or third-party testing for purity (4).
- Be Consistent: For optimal results, take your ashwagandha daily. Over time, it builds up in your system and offers long-term stress relief.
- Pair with a Balanced Lifestyle: While ashwagandha can be effective alone, it works best when combined with a healthy lifestyle. Regular exercise, a balanced diet, and mindfulness practices can enhance its effects (5).
Final Thoughts
Think of Ashwagandha as an anchor in the storm of stress and anxiety. Just as a ship relies on its anchor to stay steady, your mind and body can benefit from the natural support that ashwagandha, an ayurvedic medicine, provides.
Incorporate this adaptogen into your daily routine for a sense of balance and calm.
Ready to experience the natural benefits of Ashwagandha? Explore DailyNutra’s Ashwagandha capsules to support your mental health journey.
FAQs
What is ashwagandha, and how does it help with stress?
Ashwagandha, also known as Withania somnifera, is an ancient adaptogen that helps the body manage stress by regulating cortisol, promoting relaxation, and reducing anxiety.
How long does it take for Ashwagandha to reduce anxiety?
The effects of ashwagandha can vary. Some people notice changes within a few days, while others experience significant improvements after several weeks of consistent use.
What is the recommended dosage for ashwagandha?
For anxiety, a dosage of 250–600 mg per day is recommended. Always check your supplement’s label and seek medical advice from a healthcare professional.
Can I pair ashwagandha with yoga or meditation?
Yes! Combining ashwagandha with relaxation techniques like yoga, meditation, or deep breathing can enhance its calming effects.
Are there any side effects of taking Ashwagandha for anxiety?
Most people tolerate ashwagandha well, but mild side effects such as drowsiness or stomach upset may occur. If you experience these, 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/
