Anxiety disorders affect nearly 30% of adults at some point in their lives, making them one of the most common mental health conditions globally, according to the World Health Organization (WHO). While therapy and lifestyle changes are proven ways to manage anxiety, many individuals are now turning to nature’s remedies for support. Among the top plant-based remedies gaining popularity is ashwagandha anxiety relief, an ancient herbal supplement known for its calming and adaptogenic properties.
This blog explores the scientifically-backed benefits of Ashwagandha for managing anxiety naturally and why it’s become a trending supplement in holistic health.
What is Ashwagandha?
Ashwagandha, also known as Withania somnifera, is a herb commonly used in Ayurvedic medicine. Native to India, the Middle East, and parts of Africa, this small evergreen shrub has been a part of traditional healing practices for over 3,000 years. Often referred to as an adaptogen, Ashwagandha is lauded for its ability to help the body manage stress and bring overall balance to mind and body.
Its growing popularity in modern wellness circles stems largely from its anti-anxiety benefits, making it a go-to natural alternative for those seeking relief from stress-related conditions.
The Benefits of Ashwagandha for Anxiety
If you’re looking for natural ways to manage anxiety, Ashwagandha may be worth adding to your wellness routine. Here are its key benefits, supported by emerging research:
- Reduces Cortisol Levels
Cortisol, often referred to as the stress hormone, plays a significant role in anxiety. High cortisol levels, especially when prolonged, are linked to an increased risk of chronic stress and anxiety disorders.
Clinical trials have shown that Ashwagandha supplementation can lower cortisol levels significantly. One notable study published in the journal Indian Journal of Psychological Medicine found that individuals taking 300 mg of Ashwagandha daily experienced a 28% reduction in cortisol levels after 60 days. Lower cortisol levels lead to a reduced fight or flight response, helping calm the mind.
- Improves Emotional Resilience
Chronic stress can deplete the body’s ability to adapt to high-pressure situations, which worsens emotional and physical health. Ashwagandha is hailed for its adaptogenic properties, which allow the body to adapt to stress more effectively.
A randomized, double-blind trial involving 64 participants found that people who used Ashwagandha reported a 44% reduction in perceived stress scores. This improvement in emotional resilience supports the body in managing anxiety-inducing situations.
- Supports Better Sleep
Anxiety often goes hand-in-hand with sleep disturbances. Poor sleep exacerbates anxiety, while stress can hinder restful sleep—a vicious cycle. Ashwagandha has shown promise in breaking this cycle.
The compound triethylene glycol, found in Ashwagandha roots, promotes deep sleep. A study in the journal Cureus showed that subjects who consumed Ashwagandha experienced a 72% improvement in sleep quality over six weeks. By helping individuals achieve better rest, the supplement addresses a key factor in reducing anxiety.
- Enhances Mental Clarity
Brain fog and poor focus are common symptoms of stress and anxiety disorders. Ashwagandha supports cognitive function by reducing oxidative stress in the brain, while also improving attention, memory, and processing speed.
Results from a 2017 study published in the Journal of Dietary Supplements revealed that subjects experienced a 14% increase in reaction times and mental alertness after using Ashwagandha supplements regularly. This boost in mental clarity allows individuals to better handle high-anxiety environments.
