Ashwagandha For Stress: Can This Ayurvedic Supplement Reduce Tension & Anxiety? Let's Find Out!

Due to our hectic schedules, stress and anxiety have become a part of our existence. Whether it's work or college, everyone has experienced anxiety once in a while. But you can be a little shaken when this anxiety gets out of hand and starts to interfere with your daily life. Maybe you've tried changing the way you think, you've tried meditation, you've gone to counselling, and you've decided on other strategies. If nothing seems to work, it’s time to dig a little and uncover the treasures of Ayurveda! 

Yes, we are talking about Ashwagandha, a traditional Ayurvedic medicine that helps relieve anxiety and stress! In Sanskrit, the name comes from the plant's roots, which are said to smell like a wet horse ("ash" for horse and "gandha" for smell). Ashwagandha bears red berries that resemble raspberries and yellow flowers. As an adaptogenic herb, one of its key benefits is helping you manage periodic stress.

In Ayurveda, Ashwagandha is called "Indian ginseng" and has been used for 5,000 years to relieve stress and help calm the mind and body. It increases a person's ability to resist, adapt to, or become resistant to biological, physical, or chemical stressors in nonspecific ways. Read along to understand the magic of Ashwagandha for stress, how to take it into your daily diet, and some insights you should know!

Table Of Contents

1. Does Ashwagandha Work On Stress?

2. How Much Ashwagandha Should I Take For Stress?

3. Which Ashwagandha Is Best For Stress Relief?

4. Can I Take Ashwagandha At Night?

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References

Does Ashwagandha Work On Stress?

Absolutely! Ashwagandha is a potent stress reliever. Let’s have a look at how Ashwagandha for stress delivers its magic: 

1. Helps In Lowering Cortisol Levels

Ashwagandha is a stress reliever that reduces the body's cortisol levels, a hormone associated with the stress response. A healthy individual naturally has greater cortisol levels in the morning to aid in waking up and lower cortisol levels in the evening to aid in relaxation and sleep preparation. Ashwagandha controls the cortisol hormone, which the body produces in response to stress and panic.

2. It Is A Gradual Process

Ashwagandha's stress-reducing effects are not immediate but can be felt within hours. Physicians advise against using the herb as a long-term stress-reduction strategy; instead, they advise taking it as needed when faced with stressful circumstances.

3. It Makes You Feel Relaxed

Scientists have conducted excellent research on the usefulness of Ashwagandha. In one study, participants who took Ashwagandha reported feeling more relaxed and less stressed, according to research published in the Indian Journal of Psychological Medicine. 

Participants also reported falling asleep more easily. There is strong evidence that Ashwagandha can lower cortisol levels in adults who are habitually stressed out without having negative side effects from another study. In another study, 88% of adults given Ashwagandha for six weeks reported feeling less anxious. 

4. It Can Help Take Control Over Your Anxiety

The results of several clinical studies suggest that Ashwagandha extracts can help reduce stress and anxiety. A 2021 systematic review identified seven studies investigating Ashwagandha for treating stress and anxiety. A total of 491 adults, all from India, with either self-reported high stress and anxiety or a diagnosed anxiety disorder, were randomised to receive Ashwagandha or placebo for 6 to 8 weeks.

5. It Lowers Insomnia And Fatigue

Six studies used extracts made from Ashwagandha root alone (three studies, KSM-66), root and leaf (two studies, Sensoril or Shoden), or unspecified parts (one study). In contrast, a seventh study used dried root powder made into granules. The dose of Ashwagandha ranged from 240 to 1,250 mg/day of extract or 12,000 mg/day of whole root granules, equivalent to 6,000 mg of root powder. 

They have found that Ashwagandha significantly reduces stress and anxiety levels (subjectively measured by validated rating scales), reduces insomnia and fatigue, and lowers serum cortisol (the stress hormone).

Modern science has, therefore, confirmed that Ashwagandha can help you relax and de-stress.

Also Read: 5 Best Natural Supplements For Anxiety, Depression And Stress

How Much Ashwagandha Should I Take For Stress?

Ashwagandha is best known for its stress-reducing effects. The medicinal herb helps reduce cortisol levels, a hormone the adrenal glands produce in response to stress. Ashwagandha can also minimise excessive sleep caused by anxiety and stress. 

Here’s how much Ashwagandha for stress you should take: 

However, you should not take too much Ashwagandha for high cortisol above the recommended dosage, as it may not provide any additional benefit. Aim for at least 30 days of taking Ashwagandha in raw or capsule form to reap its stress-reducing benefits.

Also Read: 15 Best Ways To Reduce Stress And Anxiety Quickly At Home 

Which Ashwagandha Is Best For Stress Relief?

Depending on the level of stress and anxiety a person is going through, an expert Ayurvedic practitioner will prescribe the correct dosage. Ashwagandha can make tea in capsules, gum, liquid extracts, or powders. It is also part of special drinks along with other medicinal herbs. 

Here are some considerations while looking for Ashwagandha for stress relief: 

• Look for Ashwagandha with a high withanolide content (3-5% is optimal). Withanolides are the active compounds responsible for Ashwagandha's benefits.
• Choose full-spectrum Ashwagandha extract to ensure all the natural components are present.
• Avoid generic Ashwagandha powder, as the withanolide content may vary.
• Opt for standardised Ashwagandha extract (5-10% withanolides) for consistent efficacy.
• Ashwagandha root and leaf extract are the most concentrated forms and offer the most stress-reducing benefits at a dose of 125mg per day.

Can I Take Ashwagandha At Night?

You can take ashwagandha at night, as it is clinically proven to improve sleep and reduce stress. Several clinical studies suggest that Ashwagandha extracts may help with sleep. They demonstrate that regular consumption of Ashwagandha extract has shown improvements in sleep efficiency (time spent in bed asleep), total sleep time, sleep latency (time taken to fall asleep), and wakefulness after sleep onset, as assessed by actigraphy, which involves wearing wrist watch monitor to measure body movement. They also reported an improvement in quality of life.

In a study conducted in India, 80 healthy men and women aged 18 to 50 years, half of whom suffered from insomnia, were randomised to receive Ashwagandha root extract (KSM-66) or a placebo for 8 weeks. The extract was standardised to a withanolide content of more than 5% per 300mg capsule, and participants took two capsules each day. Participants with insomnia who took ashwagandha extract showed improvements in sleep quality, sleep onset latency, mental alertness at rise, and perceived anxiety symptoms.

A 2021 systematic review and meta-analysis included five studies (including the two described above) that investigated Ashwagandha for sleep promotion. All analyses were conducted in India. A total of 372 adults, either self-reported as healthy or with insomnia, took Ashwagandha or a placebo for 6 to 12 weeks. The dose of Ashwagandha supplement used in these studies ranged from 250 to 600 mg/day as a root extract (KSM-66) or, in one study, 120 mg/day of a root and leaf extract. 

Overall, the studies found that Ashwagandha extract had a small but significant effect on improving sleep. The benefits were more pronounced when the dose was 600 mg/day and treatment lasted at least 8 weeks in participants with insomnia.

Also Read: Know 5 Science-Backed Ashwagandha Benefits For Skin

Dietitian's Recommendation

Ashwagandha offers several health benefits, such as improving blood sugar, inflammation, mood, memory, stress, and anxiety and increasing muscle strength and fertility. The dosage varies depending on your needs, but it is 250-500 mg daily. If you suffer from extreme anxiety, Ashwagandha may help. However, it is advisable to consult a doctor before taking It.

                                                                                Dt. Lavina Chauhan

The Final Say

So, is it possible that Ashwagandha could really be your hero in the fight against stress? The answer seems to be a resounding yes! 

With scientific studies and long-time use of traditional methods, Ashwagandha provides a natural way of handling stress and anxiety. Each person's outcome is different, but using Ashwagandha in your routine with good lifestyle habits can be a strong aid to bring calmness and general wellness.

So, let's embrace a holistic approach to stress management and experience the potential of Ashwagandha!