A Powerful Adaptogen for Anxiety: Ashwagandha

Learn how Ashwagandha, the powerful adaptogen for anxiety “Indian ginseng,” can help you achieve a sense of calm and balance.

As an adaptogen for anxiety, Ashwagandha helps the body cope with stress by regulating cortisol levels, a stress hormone. This powerful herb has been found to reduce symptoms of anxiety and depression, improve brain function, and boost immunity.

Studies have shown that taking Ashwagandha can significantly reduce symptoms of anxiety and depression, making it a natural and effective alternative to traditional medications. In addition, Ashwagandha is safe and well-tolerated, with few side effects reported.

Adaptogen for Anxiety: Ashwagandha

Ashwagandha, also known as Withania somnifera, is a popular herb in Ayurvedic medicine that has gained attention in recent years for its potential as an adaptogen for anxiety.

Ashwagandha has been studied for its ability to reduce symptoms of anxiety and depression, improve brain function, boost immunity, and even lower blood sugar levels.

It’s a safe and effective natural alternative to traditional medications for managing stress and anxiety.

What are Adaptogens?

Adaptogens are a class of herbs and mushrooms that help the body manage stress by regulating the stress response. They work by supporting the adrenal glands responsible for producing cortisol, the stress hormone.

Adaptogens have been used for centuries in traditional medicine to treat various conditions, including anxiety, depression, and fatigue. Ashwagandha is one such adaptogen for concern that has gained popularity recently for its ability to help the body cope with stress and reduce symptoms of anxiety and depression.

How Ashwagandha Works as an Adaptogen

Ashwagandha is a powerful adaptogen for anxiety that has gained popularity recently for its potential to help the body cope with stress. But how exactly does it work?

Research suggests that Ashwagandha helps regulate the body’s stress response by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which releases cortisol, the stress hormone. Cortisol levels are typically high in people with anxiety and chronic stress, leading to various adverse health effects.

Ashwagandha contains compounds called withanolides, which have anti-inflammatory and antioxidant effects. These properties can help reduce inflammation linked to several chronic diseases, including anxiety and depression.

Another way Ashwagandha may work as an adaptogen for anxiety is by modulating neurotransmitters like serotonin and dopamine, which are associated with mood regulation. Studies have shown that Ashwagandha can increase levels of these neurotransmitters, leading to improved mood and reduced symptoms of anxiety and depression.

Ashwagandha’s Effect on the Nervous System

Ashwagandha is known for its calming and soothing effect on the nervous system, making it an effective adaptogen for anxiety. It works by regulating the production of cortisol, the stress hormone, and balancing neurotransmitters such as serotonin and dopamine.

Ashwagandha also has anti-inflammatory properties that can help protect the nervous system from damage and improve overall brain health. Its ability to support the nervous system makes it a valuable tool for anyone looking to improve their mental health and well-being.

Ashwagandha’s Effect on Stress Hormones

Ashwagandha has been shown to impact stress hormones in the body significantly. Specifically, it has been found to reduce cortisol levels, the hormone responsible for the body’s stress response.

Cortisol levels can become elevated during times of chronic stress, which can lead to adverse health outcomes. Ashwagandha’s ability to reduce cortisol levels may be one of the critical mechanisms by which it acts as an adaptogen for anxiety.

By modulating the body’s stress response, Ashwagandha can help individuals manage the effects of stress on both the mind and body. It makes it a valuable tool for those looking to support their mental and emotional well-being.

The Benefits of Ashwagandha for Anxiety

Ashwagandha is a powerful adaptogen that has been shown to have numerous benefits for anxiety and stress.

Reduced Stress and Anxiety

As an adaptogen for anxiety, Ashwagandha helps the body cope with stress by regulating the production of stress hormones such as cortisol. Cortisol can disrupt the body’s natural balance, leading to various physical and mental health issues.

By reducing cortisol levels, Ashwagandha can improve overall well-being, relieve anxiety symptoms, and improve sleep quality. Additionally, it may positively affect neurotransmitters like GABA, which helps regulate mood and reduce anxiety.

With its natural calming effects, Ashwagandha can be an effective supplement to add to your daily routine to help manage stress and anxiety.

Improved Sleep

Ashwagandha, an ancient herb with adaptogenic properties, has been used for centuries to treat various health conditions. One of its most significant benefits is its ability to improve sleep quality. Research has shown that Ashwagandha can reduce the time it takes to fall asleep and increase overall sleep duration. It may also enhance sleep quality by reducing stress and anxiety, common insomnia causes.

Ashwagandha’s sleep-promoting effects are believed to be due to its ability to regulate the stress hormone cortisol, which can disrupt sleep when elevated. By reducing cortisol levels, Ashwagandha may promote relaxation and improve the body’s ability to enter deeper sleep stages.

Increased Energy and Stamina

Ashwagandha, also known as Indian ginseng, is an adaptogenic herb used in Ayurvedic medicine for thousands of years. It has been shown to help increase energy and stamina in individuals who take it regularly.

The body can experience increased energy levels and reduced fatigue by lowering cortisol levels. Ashwagandha has been found to improve oxygen consumption, essential for enhancing endurance and stamina.

Incorporating Ashwagandha into your daily routine may help you feel more energized and ready to take on the day.

Better Cognitive Function

Research has shown that Ashwagandha can improve memory, reaction time, and cognitive abilities in healthy individuals and those with cognitive impairment. It is because Ashwagandha has neuroprotective properties, which protect brain cells from damage and enhance nerve growth and function.

In addition, Ashwagandha has been found to reduce the symptoms of anxiety and depression, which can significantly impact cognitive function. Incorporating Ashwagandha into your daily routine may effectively support better cognitive function and overall brain health.

Reduced Inflammation

Ashwagandha has been shown to possess anti-inflammatory properties that can help reduce inflammation. It is a promising natural remedy for arthritis and other inflammatory disorders.

Inflammation contributes to the development of various chronic diseases, including heart disease, diabetes, and cancer. As an adaptogen for anxiety, Ashwagandha has also been shown to reduce cortisol levels, a hormone associated with stress and inflammation.

Studies have shown that Ashwagandha can help to reduce inflammation markers like C-reactive protein (CRP) and interleukin-6 (IL-6) in the body, thus supporting a healthy inflammatory response.

Ashwagandha Dosage and Forms

When it comes to taking Ashwagandha, various forms and dosages are available. Ultimately, the correct dosage and form of Ashwagandha will depend on your individual needs and goals and the guidance of a qualified healthcare professional.

How to Take Ashwagandha

Ashwagandha is a herb commonly used in Ayurvedic medicine to promote overall wellness and manage stress and anxiety. Here are the steps to take Ashwagandha.

  • Choose a high-quality Ashwagandha supplement from a trusted brand. You can find Ashwagandha supplements as capsules, powders, or liquids.
  • Follow the recommended dosage instructions on the supplement label. The typical dose of Ashwagandha ranges from 300-600mg per day, but it’s best to consult a healthcare professional to determine the correct amount for you.
  • Take Ashwagandha with food to increase its absorption and reduce the risk of stomach upset.
  • If you’re taking Ashwagandha in powder form, mix it with a liquid such as water, milk, or a smoothie. Mix the powder with honey or ghee to make a paste, and take it with warm milk.
  • If you’re taking Ashwagandha in liquid form, use a dropper to measure the correct dose and add it to a glass of water or juice.
  • Consistency is vital when taking Ashwagandha. It may take several weeks or months to experience its benefits, so taking it regularly as directed is essential.
  • Talk to your healthcare provider if you experience any side effects or are concerned about taking Ashwagandha.

Different Forms of Ashwagandha

Ashwagandha can be found in various forms, including capsules, powders, and teas. Each state has advantages and disadvantages, so choosing the one that best suits your needs is essential.

Some of the other formats of Ashwagandha include the following.


  • Ashwagandha is made in powder form by grinding the plant’s root.
  • This powder can be added to food, smoothies, or water.


  • Ashwagandha is also available in capsule form.
  • The tablets are filled with ashwagandha powder, which is easy to consume and has a longer shelf life.


  • Ashwagandha tincture is made by soaking the plant’s root in alcohol or water.
  • The resulting liquid is concentrated and used in small amounts.


  • Ashwagandha tea is made by boiling the plant’s root in water.
  • The tea is then strained and can be consumed hot or cold.


  • Ashwagandha oil infuses the plant’s root in a carrier oil such as sesame.
  • This oil can be applied topically or used in massage.


  • Ashwagandha extracts are made by isolating the active compounds from the plant.
  • These extracts are available in liquid or powder form and are used in supplements.

Recommended Dosages

  • Recommended dosages vary depending on the form in which it is consumed.
  • 300-500mg per day is suggested for powder and capsule forms.
  • Tinctures should be taken 2-4ml doses, 2-3 times daily.
  • Tea can be made by steeping 1-2 teaspoons of the root in boiling water for 10 minutes.
  • Ashwagandha extracts should be taken in 450-500mg doses twice daily.

Precautions and Side Effects

While it is generally safe for most people to consume, there are some ashwagandha precautions and side effects to be aware of.

  • Firstly, Ashwagandha should not be taken by pregnant or breastfeeding women, as its effects on fetal development and lactation are not fully understood.
  • Additionally, people with autoimmune diseases should avoid Ashwagandha, as it may stimulate the immune system and worsen symptoms.

Some potential ashwagandha side effects include gastrointestinal upset, drowsiness, and headaches.

In rare cases, Ashwagandha may cause allergic reactions or interfere with medication.

Interactions with Other Medications

Ashwagandha, an adaptogen for anxiety, is a popular natural remedy used for centuries in Ayurvedic medicine. However, it is essential to note that Ashwagandha may interact with other medications, which can cause adverse effects.

For instance, Ashwagandha may interact with thyroid hormones, potentially leading to changes in thyroid function. In addition, Ashwagandha may interact with medications that affect blood sugar levels, such as insulin or oral hypoglycemic drugs.

Immunosuppressant drugs can also interact with Ashwagandha, as they can increase the activity of the immune system.

Who Should Avoid Ashwagandha

While Ashwagandha is generally considered safe for most people, some specific individuals should avoid this adaptogen.

  • Pregnant and breastfeeding women are advised to avoid Ashwagandha, as there is limited research on its safety during these periods.
  • People with autoimmune diseases should be cautious with Ashwagandha, as it may stimulate the immune system and exacerbate symptoms.
  • Individuals allergic to plants in the nightshade family, such as tomatoes and eggplants, should also avoid Ashwagandha, as it is a family member.
  • People with low blood pressure or who are taking medications for hypertension should consult their healthcare provider before taking Ashwagandha, as it may lower blood pressure.

How to Choose the Best Ashwagandha

Choosing the right Ashwagandha for anxiety treatment can be a daunting task, as numerous brands and forms are available in the market. 

  • First, look for high-quality ashwagandha supplements standardized to contain at least 5% withanolides, the active compounds responsible for their therapeutic benefits.
  • Opt for ashwagandha supplements made from organically grown ashwagandha plants to avoid harmful chemicals or pesticides.
  • Consider the form of Ashwagandha that best suits your needs, such as capsules, powders, or liquid extracts.
  • Choosing a reputable brand certified by a third-party organization is also essential.

By considering these factors, you can ensure that you are selecting the best Ashwagandha for anxiety treatment, helping you manage your anxiety symptoms effectively and safely.

Ashwagandha Recipes and Preparation Tips

Ashwagandha Tea Recipe

Ashwagandha tea is a great way to incorporate the many benefits of this adaptogenic herb into your daily routine. Here is a simple recipe to make your ashwagandha tea.


  • 1 teaspoon of ashwagandha powder
  • 2 cups of water
  • Honey (optional)


  • Add the ashwagandha powder and water to a saucepan.
  • Bring the mixture to a boil.
  • Reduce the heat and let the tea simmer for 10-15 minutes.
  • Remove the tea from the heat and let it cool for a few minutes.
  • Strain the tea into a cup.
  • Add honey or any other sweeteners of your choice (optional).
  • Enjoy your warm and soothing ashwagandha tea!

Ashwagandha Smoothie Recipe

Looking for a delicious and healthy way to incorporate Ashwagandha into your diet? Try making an ashwagandha smoothie! Here’s a simple recipe to get you started.


  • 1 ripe banana
  • 1 cup frozen mixed berries
  • 1/2 cup almond milk
  • 1/2 cup plain Greek yoghurt
  • 1 tsp ashwagandha powder
  • 1 tsp honey (optional)


  • Add all ingredients to a blender and blend until smooth.
  • If the smoothie is too thick, add more almond milk until desired consistency is reached.
  • Taste and add honey if selected for additional sweetness.
  • Serve immediately and enjoy!

Ashwagandha Capsule Preparation Tips

Ashwagandha is a versatile herb that can be consumed in many forms. Capsules are a popular way to take Ashwagandha due to their convenience and easy dosage.

Here are some tips for preparing ashwagandha capsules.

Choose high-quality ashwagandha powder

It’s essential to choose a high-quality ashwagandha powder from a reputable source. Look for organic and non-GMO options to ensure you are getting the best quality.

Use a capsule-filling machine

Capsule-filling machines are a convenient way to make your capsules at home. They come in different sizes and can be easily found online.

Measure the correct dosage

It’s essential to measure the correct ashwagandha powder dosage before filling the capsules. Follow the recommended dosage on the packaging or consult with a healthcare professional.

Fill the capsules

Once you have measured the correct dosage, fill the tablets with the ashwagandha powder using the capsule filling machine.


Store the capsules properly in an airtight container in a cool, dry place to maintain their potency.

Frequently Asked Questions

Is Ashwagandha Safe for Everyone?

While Ashwagandha is generally safe for most people, it is essential to speak with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medication for anxiety.

How Long Does it Take for Ashwagandha to Work?

The time it takes for Ashwagandha to work can vary depending on the individual and the severity of their anxiety. Some people may notice a difference within a few days, while others may need to take it for several weeks before seeing results.

Can Ashwagandha Be Taken with Other Supplements or Medications?

It’s essential to consult with a healthcare professional before taking Ashwagandha with other supplements or medications, especially if you are treating anxiety. Ashwagandha may interact with certain medications and supplements, potentially causing adverse effects.

A Word from Healthy Lifestyle

Ashwagandha is a powerful adaptogen for anxiety that offers a variety of benefits. It can help reduce stress and anxiety, improve cognitive function, enhance physical performance, and promote overall well-being.

Ashwagandha can be consumed in various forms, such as capsules, tea, and smoothies. Before adding Ashwagandha to your daily routine, it’s essential to consult with a healthcare provider to ensure it’s safe for you.

Ashwagandha is widely available in health food stores, online retailers, and even some supermarkets like amazon, and flipkart. Look for high-quality products from reputable brands that source their Ashwagandha from trusted suppliers.

If you’re considering trying Ashwagandha, consult your healthcare provider to determine the appropriate dosage for you.