Ayurveda is a traditional medicine system in India that prescribes herbs, mindfulness and a nutritious diet to have sound health. Among these, Ashwagandha stands out as one of the most effective Ayurvedic herbs for stress and anxiety. Read the blog to know how this miracle herb regulates stress and anxiety and promotes good sleep.
What is Ashwagandha
Ashwagandha, or “Withania somnifera”, is one of Ayurveda’s key herbs, which is used for medicinal purposes. This potent herb is a native of India and Southeast Asia and is also called “Indian ginseng.” It is known for its adaptogenic help the body to manage stress) properties. Roots of Ashwagandha herbs are used for medicinal purposes.
Learn more about Ashwagandha’s role as a healing herb.
Benefits of Ashwagandha for Anxiety
Anxiety and stress have become an unavoidable part of today’s life. Your health can get out of control if anxiety levels are not managed. It is also not a healthy habit to constantly consume strong pills to manage stress and anxiety. If you are looking to reduce anxiety naturally, Ashwagandha for stress and anxiety is the best choice. You can also use Ashwagandha for panic attacks.
The calming effects of ashwagandha are backed by science. You can read more about this on our blog, the 10 proven health benefits of ashwagandha backed by science.
Here is how ashwagandha helps in stress relief.
1. Ashwagandha For Cortisol Regulation
Ashwagandha is a stress remediating herb that naturally contains an adaptogenic property. This property helps reduce stress levels in the body. This, in turn, reduces the cortisol level. The Hypothalamic-Pituitary-Adrenal (HPA) axis near the brain helps regulate stress in the body. When Ashwagandha is consumed in the required dosage, it helps and supports the HPA axis in reducing stress.[1] This leads to lower cortisol levels, ultimately lowering anxiety. If you are looking for how to balance cortisol levels, try Ashwagandha.
2. Supports Neurotransmitter Balance
Our body contains several neurotransmitters, which carry messages and impulses throughout. Ashwagandha balances neurotransmitter activity. For example, when ashwagandha is consumed, it improves the activity of GABA (gamma-aminobutyric acid), an important neurotransmitter[2]. GABA helps relieve anxiety and relaxes our nerves and the person feels relaxed. Dopamine and serotonin are two other crucial neurotransmitters that work on our “happy moods”. Ashwagandha for anxiety works by supporting neurotransmitter health.
3. Ashwagandha Reduces Inflammation
Inflammation in the body is due to chronic stress and increased cortisol levels. When these factors are not regulated, inflammation keeps recurring. Research on Ashwagandha and anxiety [3] has proven that it contains a naturally occurring steroid called ‘withanolide. ’ This natural steroid reduces stress and inflammation in the body. Further, ashwagandha strengthens the immunity in a person, which helps the body naturally fight stress and reduce inflammation.
4. Ashwagandha For Restful Sleep
Ashwagandha's benefits for anxiety are many. If you are suffering from chronic insomnia, Ashwagandha can help. When your body is constantly fighting stress, your sleep pattern is disrupted. The naturally occurring adaptogens in ashwagandha reduce stress and cortisol levels. This helps the individual stay more relaxed and sleep better. The magic herb also regulates neurotransmitters, which soothes the nerves and helps a person feel calmer and more in control. Clinical trials with Ashwagandha have also shown that the herb works to improve the quality of sleep. [3].
Restful sleep is important for hormonal balance. Read about the benefits of Ashwagandha for women’s wellness.
5. Improves Resilience to Stress
The stress of daily life can make the immune system weak and spike the cortisol level in the body. As a result, the body is in a ‘fight or flight’ mode and is unable to come to an equilibrium. This further leads to poor health and the onset of disease. Ashwagandha is a proven Ayurvedic medicine for stress and anxiety, as it works at different levels to heal the body. Its naturally occurring steroid, withanolide, brings down stress and keeps the person calmer. With regular intake of ashwagandha and a balanced lifestyle, the body fatigue is reduced, and the coping mechanisms become better.
6. Improves Cognitive Function
Ashwagandha works on several levels to improve cognitive function. By balancing neurotransmitters like GABA, serotonin and dopamine, it brings in a calmer state of mind. [2]
Cognition is a factor of concentration and memory. Under the supervised intake of ashwagandha, a person’s stress is lower, and as a result, he/ she can focus better. The herb also helps in the production of new nerve cells, which are required for cognitive health.
7. Boosts Mood and Energy Levels
Neurotransmitters are also the mood moderators in the body. When neurotransmitters are functioning optimally, the person’s mood is stable. Furthermore, hormonal health gets better, and the person feels more energetic. Ashwagandha helps maintain this positive cycle in the system. With better sleep and less fatigue, the person does not suffer from mood swings and can be more productive and positive.
Apart from this, learn how to use Ashwagandha for weight loss.
How to Use Ashwagandha for Anxiety
Ashwagandha is one of the best natural remedies for anxiety. However, it should be taken under the guidance of a medical practitioner. Here is what you should look into while using Ashwagandha for anxiety and stress [4].
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Dosage
The dosage of Ashwagandha for anxiety can vary depending on the individual’s health. Practitioners recommend that it can be administered in doses of 250–500 milligrams per day. This has to be taken for at least 1-2 months to see visible results.
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Form
Ashwagandha, an Ayurvedic medicine for stress and anxiety, is available in the form of capsules or tablets. It can be consumed as suggested by the doctor and at one’s convenience.
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Duration
Ashwagandha for anxiety can be taken after meals, in the morning or evening. It should be taken for a minimum 1-2 months to see any changes. If you are taking Ashwagandha for sleep, evening timing is recommended.
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Safety
As per studies, using Ashwagandha for stress has no major side effects. It is well tolerated over a period of 3 months. However, pregnant women and lactating mothers are not recommended to take Ashwagandha.
Good Monk Products Offering Ashwagandha Benefits
At Good Monk, we understand the benefits of Ashwagandha for stress relief and promoting sleep. Here are our products that offer you the benefits of Ashwagandha.
Family Nutrition Mix
Good Monk’s Family Nutrition Mix is a health mix powder that closes the nutrition gap in your daily diet. Packed with vitamins, minerals and probiotics, each 2.3 gram sachet of this multivitamin with probiotic contains 67.5 mg of Ashwagandha herb.
Healthy 50+ Nutrition Mix
Good Monk’s healthy 50+ Nutrition mix is the best multivitamin for old age. This nutrition mix for seniors improves energy, bone health and gut health. A 2.3-gram sachet of Healthy 50 + nutrition mix contains 68.8 mg of Ashwagandha herb, aiding in reducing stress levels and improving sleep. Along with this, a dietary fibre supplement can boost your well-being.
Conclusion
Ashwagandha's effects on stress and anxiety are immense. It is Ayurveda’s blessing to mankind. A regular, guided dosage of Ashwagandha improves sleeping patterns and hormonal health and restores the body’s natural balance.
At Good Monk, we understand the importance of good health and nutrition, which lead us to make scientifically researched health mix powder. Try our powder mixes, natural drink mixes and milk mix powder for kids and feel fortified!
Related reading:
https://www.goodmonk.in/blogs/blogs/the-art-of-ashwagandha-unraveling-its-natural-panacea
https://www.goodmonk.in/blogs/blogs/10-proven-health-benefits-of-ashwagandha-backed-by-science
https://www.goodmonk.in/blogs/blogs/benefits-of-ashwagandha-for-womens-wellness
https://www.goodmonk.in/blogs/blogs/how-to-use-ashwagandha-for-weight-loss
FAQ’s on Ashwagandha for Anxiety and Stress.
1. Why do I feel calm after taking ashwagandha?
Ashwagandha contains natural compounds that help to balance stress hormones like cortisol and support calming neurotransmitters. This relaxes the nervous system and makes you calm.
2. How does ashwagandha reduce anxiety?
Ashwagandha is an adaptogen that helps the body manage stress by reducing cortisol levels. It also improves neurotransmitter balance and reduces inflammation, all of which reduces anxiety.
3. Does ashwagandha help with panic attacks?
Yes. Ashwagandha may help with panic attacks. It’s calming effect on the nervous system and cortisol regulation can reduce the intensity and frequency of panic attacks over time.
4. Does ashwagandha reduce cortisol?
Ashwagandha helps to lower cortisol levels naturally. Regular intake of Ashwagandha supports HPA (Hypothalamic Pituitary Adrenal) axis, which controls the body’s stress response. If you are looking how to balance cortisol levels, Ashwagandha is an excellent choice.
5. How long does it take for Ashwagandha to work for anxiety?
Ashwagandha has to be taken in the prescribed manner for at least 1-2 months to see any changes in anxiety levels.
6. Is ashwagandha good for sleep?
Yes. Ashwagandha supports better sleep. It reduces stress and calms the mind which helps to improve sleep quality and insomnia.
7. When to take ashwagandha for sleep?
Ashwagandha for sleep should be taken in the evening or at night after meals.
8. What is the best time to take ashwagandha?
Ashwagandha can be taken in the morning or evening, based on what you use it for. For reducing stress and improving energy, the morning is the ideal time. If you are taking Ashwagandha for sleep, take it in the late evening or at night.
9. Are there any side effects of taking Ashwagandha?
Ashwagandha may react differently to each individual. At times, it may cause nausea, diarrhoea or vomiting. One should always check with a doctor before taking any medication.
10. Is Ashwagandha safe for long-term use?
Ashwagandha can be taken for up to 3 months safely. However, the long-term effects of this approach are not known yet.
11. Is ashwagandha safe for pregnancy?
Ashwagandha is not recommended during pregnancy and lactation. It may have hormonal effects that are not suitable during this period.
References:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
[2] https://pubmed.ncbi.nlm.nih.gov/34254920/
[3] https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
