If we have to name the top 5 adaptogens, ashwagandha would definitely be on the list. It is one of the most potent and popular adaptogens known to science. Although it can help normalize various body functions, but it is exceptionally good for stress relief and reducing nervous tension.
Stress and anxiety conditions can disrupt daily routines, impact overall well-being, and reduce quality of life. Ashwagandha, an herbal remedy in traditional Ayurvedic medicine, is an excellent stress reliever. Its calming effects can help in managing stress and reducing anxiety.(1)
Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic herb that has gained recognition for supporting the body in adapting to physical and mental stressors. This versatile herb is often referred to as “Indian ginseng” because of its rejuvenating properties. But what exactly makes ashwagandha effective in providing natural anxiety relief?
What is Ashwagandha?
Ashwagandha is a small evergreen shrub with roots and berries traditionally used for medicinal properties. In Ayurvedic practices, it has served a prominent role in tonics for promoting strength, vitality, and calmness.
The active compounds found in ashwagandha include withanolides, alkaloids, and saponins. Among these, withanolides are thought to play a key role in the herb’s stress-relieving and anxiolytic effects.(1)
Studies have indicated that ashwagandha can help reduce cortisol levels, a hormone associated with stress. By lowering cortisol, ashwagandha supports a sense of calm and can alleviate nervous tension. The herb also interacts with neurotransmitter pathways, enhancing the activity of GABA (gamma-aminobutyric acid), a neurotransmitter linked to relaxation. This action helps explain why it is effective for managing stress and promoting a more relaxed state of mind.(2)
How to Use Ashwagandha for Anxiety
For those considering ashwagandha to help with anxiety, several forms are available, including capsules, powders, and liquid extracts. When taken in capsule form, using between 300-500 mg of a high-concentration extract is often recommended, typically standardized to contain 5% withanolides.
For powders, mixing 1-2 teaspoons into warm water or milk can offer an effective way to integrate ashwagandha into your daily routine.
It is best to take ashwagandha consistently for several weeks to notice significant effects. It is advisable to start with a lower dose and gradually increase it, especially for individuals sensitive to new supplements.
Taking the herb in the evening can also aid in promoting sleep, as its calming effects may help prepare the body for rest.
When incorporating ashwagandha, choosing a quality supplement is essential. Products like Zenkgo Herbal Mood Plus, which contains ashwagandha along with other mood-enhancing ingredients, can offer a much greater benefit. The combination of herbs and natural compounds in such supplements may amplify the effects of ashwagandha, making them a suitable choice for those looking to enhance their overall mood.
Potential Benefits of Ashwagandha Beyond Anxiety Relief
While ashwagandha’s stress-relieving properties are well-known, its benefits extend beyond natural anxiety relief. This herb is also recognized for its role in supporting the immune system. Regular consumption can enhance the body’s resistance to infections by boosting immune cell activity, contributing to better overall health. (2,3)
Additionally, the anti-inflammatory effects of ashwagandha can be beneficial in reducing chronic inflammation, which is often associated with a range of health problems.(4,5)
Improved sleep quality is another noted benefit. Individuals experiencing stress-induced sleep disturbances may find relief through the use of ashwagandha, as it helps regulate the body’s stress response and encourages a state of relaxation. This makes it a valuable aid for those struggling with insomnia or disrupted sleep patterns.
Ashwagandha is also known to support hormonal balance. For some, stress can lead to hormonal imbalances, particularly in cortisol and thyroid hormones. The adaptogenic properties of ashwagandha may help normalize these levels, thereby reducing the impact of stress on the endocrine system.
This herb is also good for brain health. Preliminary research suggests that ashwagandha may improve memory and learning abilities by reducing oxidative stress in the brain and protecting nerve cells.(6)
Conclusion
The benefits of ashwagandha are extensive, offering a natural and effective means for reducing anxiety and managing stress.
For those seeking natural anxiety relief, using ashwagandha is a good option. Exploring quality supplements like Zenkgo Herbal Mood Plus, which incorporates ashwagandha among other mood-supporting ingredients, can provide a balanced approach to enhancing mental well-being.
References
- Singh N, Bhalla M, Jager P de, Gilca M. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines [Internet]. 2011 [cited 2023 May 5];8(5S). Available from: https://www.ajol.info/index.php/ajtcam/article/view/67963
- Cheah KL, Norhayati MN, Yaacob LH, Rahman RA. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE. 2021 Sep 24;16(9):e0257843.
- Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021 Sep 14;19(9):1468–95.
- Ziauddin M, Phansalkar N, Patki P, Diwanay S, Patwardhan B. Studies on the immunomodulatory effects of ashwagandha. Journal of Ethnopharmacology. 1996 Feb 1;50(2):69–76.
- Chandra S, Chatterjee P, Dey P, Bhattacharya S. Evaluation of Anti-inflammatory Effect of Ashwagandha: A Preliminary Study in vitro. Pharmacognosy Journal. 2012 May 1;4(29):47–9.
- Zahiruddin S, Basist P, Parveen A, Parveen R, Khan W, Gaurav, et al. Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology. 2020 Jul 15;257:112876.