3 science-backed ways ashwagandha may reduce anxiety symptoms
In our fast-paced world, anxiety affects millions of people seeking natural approaches to support their mental well-being alongside conventional treatments. While stress is a normal part of life, chronic anxiety can significantly impact daily functioning, sleep quality, and overall health. This has led many wellness-conscious individuals to explore adaptogenic herbs—natural compounds that research suggests may help the body better manage stress responses.
Ashwagandha (Withania somnifera) stands out among adaptogenic herbs for its extensive research profile and traditional use in Ayurvedic medicine spanning thousands of years. As an adaptogen, studies indicate ashwagandha may help support the body's natural ability to adapt to stress by working on multiple systems, including the nervous system, hormonal pathways, and brain stress responses. For those seeking evidence-based natural approaches to stress management, understanding how ashwagandha may support anxiety-related concerns offers valuable insights into comprehensive wellness strategies.
3 Science-Backed Ways Ashwagandha May Help Support Anxiety Management
1. May Help Support Healthy Cortisol Levels
When you encounter stressful situations, your body naturally releases cortisol—often called the "stress hormone"—as part of your fight-or-flight response. While cortisol serves important protective functions, chronically elevated levels are associated with feelings of overwhelm, tension, and anxious thoughts. Research suggests that maintaining healthy cortisol patterns is crucial for both physical and mental well-being.
Studies indicate that ashwagandha may help support the body's natural cortisol regulation. In a notable 2019 randomized, double-blind study involving adults experiencing chronic stress, participants who took ashwagandha extract for 60 days showed significantly lower cortisol levels compared to those receiving a placebo. Participants also reported feeling less stressed and anxious overall, suggesting a potential connection between cortisol support and subjective well-being.
Practical application: This cortisol-supporting effect may be particularly relevant for individuals whose anxiety symptoms worsen during high-stress periods or those who notice their stress levels impacting sleep and daily functioning. The gradual nature of adaptogenic support means consistent use over several weeks may be necessary to experience potential benefits.
2. May Support Better Sleep Quality and Duration
Poor sleep quality and anxiety often create a challenging cycle—anxiety can make it difficult to fall asleep or stay asleep, while insufficient rest can exacerbate anxious feelings the following day. Quality sleep is essential for emotional regulation, stress resilience, and overall mental clarity.
Research suggests ashwagandha may help support better sleep by promoting relaxation of the nervous system. Scientists believe that specific compounds in ashwagandha, including triethylene glycol, may help support non-REM sleep phases and assist in regulating the body's natural sleep-wake cycle. This sleep-supporting effect could be particularly valuable for individuals whose anxiety interferes with restorative rest.
Practical application: For those experiencing sleep difficulties related to stress or anxious thoughts, ashwagandha's potential sleep-supporting properties may offer a gentle, natural approach to promoting better rest. Improved sleep quality often correlates with better daytime mood regulation and stress resilience, creating a positive cycle that supports overall well-being.
3. May Help Support Cognitive Function and Focus
Anxiety can significantly impact cognitive function and focus, making it challenging to concentrate, remember information, or maintain mental clarity during important tasks. This cognitive interference can create additional stress, particularly for students, professionals, or anyone requiring sustained mental focus.
Research indicates that ashwagandha may help support cognitive function and concentration. In a 2021 study, adults who took ashwagandha capsules daily for 90 days demonstrated improved memory performance and made fewer errors when completing pattern recognition tasks compared to those receiving a placebo. This cognitive support may be particularly relevant for individuals whose anxiety impacts their ability to focus or perform mentally demanding activities.
Practical application: The cognitive-supporting effects of ashwagandha may be especially beneficial for individuals who notice their anxiety affecting work performance, academic achievement, or daily decision-making. By potentially supporting both stress management and cognitive clarity, ashwagandha may help address multiple aspects of anxiety's impact on daily functioning.
Implementing Ashwagandha for Stress Management Support
When considering ashwagandha for anxiety support, research suggests that consistency and appropriate dosing are key factors. Studies typically use standardized ashwagandha root extract in daily doses ranging from 250 to 600 mg, with most research showing benefits after 6-8 weeks of regular use. Ashwagandha is commonly available as capsules, powders, tablets, or liquid extracts, allowing individuals to choose the form that best fits their routine.
It's important to note that while ashwagandha is generally well-tolerated, some individuals may experience side effects including drowsiness, headache, digestive upset, or nausea. The herb may also interact with certain medications and is not recommended for pregnant or breastfeeding individuals, those with autoimmune conditions, or people with thyroid disorders.
Individual responses to adaptogenic herbs can vary significantly based on genetics, overall health status, stress levels, and lifestyle factors. While research suggests promising benefits for stress management, ashwagandha works best as part of a comprehensive approach that includes healthy sleep habits, regular physical activity, stress management techniques, and proper nutrition. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.
