Ashwagandha has become a growing interest in natural healthcare. The herb may be gaining attention lately, but for centuries, it has been an important part of Ayurveda, the traditional system of medicine from India.
It is usually consumed as a dietary supplement in the form of Ashwagandha Juice and Ashwagandha Vati for multi-purpose treatments like boosting energy, reducing inflammation, and improving overall health. Ayurvedic practitioners also claim that ashwagandha is helpful for stress, anxiety, or sleep. Let’s find out how true that is.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub with yellow flowers that is found in parts of Asia, Africa, and Europe. The plant is also known as the “Indian Winter cherry” or Indian Ginseng”.
“Ashwagandha” is a Sanskrit term that means ‘smell of the horse,’ describing the smell of its root and its potential ability to increase strength.
It is one of the most popular herbs used in Ayurvedic medicine which is known for its rasayana (tonic) property. Rasayana means that the herb helps maintain a youthful physical and mental state of health.
In every 100 grams of ashwagandha, you’ll find:
Energy: 250 calories
Total Dietary Fiber: 25 grams
Carbohydrates: 75 grams
Ashwagandha contains a variety of active components such as
- Alkaloids: Provide medicinal properties to the plant.
- Steroidal lactones: Provides antioxidant and anti-inflammatory effects. Withanolides, a specific type of steroidal lactone, are the most effective.
- Saponins: Have antioxidant and anti-inflammatory properties.
Different parts of the ashwagandha plant, such as the seed, flower, leaves and roots contain different amounts of these bioactive compounds and may be used for different health benefits.
Ashwagandha is considered an adaptogen, a type of herb that helps various body systems adapt to stress and maintain balance, rather than targeting specific symptoms.
Although the herb has a long history of use in Ayurveda, it is currently growing in popularity in vitamin aisles, particularly for stress, anxiety, and sleep.
Ashwagandha for Stress Relief
There are two nervous systems in our body, the somatic and the autonomic. The somatic nervous system controls our conscious activities like walking, talking, writing, etc. The autonomic nervous system controls involuntary bodily functions such as heart rate, digestion, breathing, and other unconscious processes. It has two branches, the parasympathetic nervous system aka “relaxation response” and the sympathetic nervous system aka fight-or-flight response.
Our fight-or-flight response prepares the body for action in times of stress. However, if it is chronically activated, such as during constant office stress, relationship challenges, or major life changes, it triggers the release of stress hormones like cortisol and epinephrine (adrenaline).
The adaptogenic property of Ashwagandha might help the body cope with stress and come back into balance by counteracting the sympathetic nervous system and decreasing the excessive release of stress hormones.
There are several small scientific studies on this claim. A 2021 review analyzed seven studies with a total of 491 adults in India. Participants with a history of stress and anxiety were given either a placebo or various ashwagandha extracts (root or leaves) for six to eight weeks. Individuals who took ashwagandha reported notably lower levels of stress and anxiety.
Similar results were observed in a 2019 study that showed participants who took 250 milligrams (mg) or 600 mg of ashwagandha root extract daily had lower serum cortisol levels and a significant enhancement in sleep quality.
Ashwagandha for Anxiety Reduction
Ashwagandha is best known for its ability to calm the brain because it reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is the body’s stress response system.
As discussed, the herb eases stress by reducing cortisol and other stress hormones in the body. It also activates the release of GABA (gamma-aminobutyric acid), a neurotransmitter in the brain. GABA helps slow down the overactive brain activity associated with anxiety and aids in calming the brain even in tough situations.
In a small study with 60 participants who had a history of anxiety, it was found that those who took 240 mg of ashwagandha extract daily for 60 days reported feeling low in anxiety compared to a placebo treatment..
Ashwagandha for Improved Sleep
It is now well understood that Ashwagandha reduces stress and anxiety, which are two common causes of sleep issues. By lowering cortisol levels and calming the mind, Ashwagandha addresses these problems and promotes restful sleep.
The leaves of the herb also contain a compound called triethylene glycol that is believed to promote relaxation and better sleep patterns.
There is some research that supports this. For example, a study involving 50 adults aged 65–80 found that those who took 600 mg of ashwagandha root daily for 12 weeks experienced improved sleep quality and felt more alert when they woke up.
Many other scientific evidence suggests that ashwagandha may be an effective natural remedy for insomnia and other sleep issues.
Also Read: Tips for Better Sleep in Ayurveda
How to Use Ashwagandha?
Typically, you will find Ashwagandha in a variety of forms, such as juice, tablets, and powders that can be mixed into drinks. With plenty of options available on the market, look for preservative-free ashwagandha supplements. Taking something that might be adulterated with different ingredients could put your health at risk.
We at Krishna Ayurveda provide quality supplements that have been independently tested and verified. Here’s what we offer:
Both products are made from ashwagandha roots, the part of the plant that has the highest amount of Withanolides.
Regardless of the form you use, the general dosing for ashwagandha should not exceed 500 mg twice a day.
Taking excessive amounts of ashwagandha can cause side effects like nausea, vomiting, and diarrhoea. Thus, it is always best to consult an Ayurvedic doctor first.
Also, remember that every individual responds differently. Some may quickly start noticing the effects of ashwagandha, while others may take more time. Most people experience subtle effects within one month.
Wrapping Up!
If you are tired and wired, struggling to cope with physical and mental stress, which is causing anxiety, poor sleep, and a feeling of burnout and chronic fatigue, ashwagandha is a great natural remedy!
Though the herb does offer promising evidence for various possible health benefits, it should only be taken as part of a comprehensive treatment plan. You should not rely solely on ashwagandha for stress, anxiety, and sleep problems but also include conventional therapies, focus on lifestyle modifications, and other supportive measures.
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