Ashwagandha for Stress Relief: How Long Does It Take to Work?
Stress can feel like a friend you wish you did not have in the fast-paced world of today.
A lot of people are using Ashwagandha to reduce their stress levels.
Traditional, ly ayurvedic herb Ashwagandha has become very popular as a stress relief adaptogen.
It’s just a question, however: How long does it take for the effects to be felt?
We will look into the science, benefits, and best practices for using Ashwagandha to reduce stress naturally.
How Does Ashwagandha Help with Stress?
Cortisol is a hormone that’s released when you’re stressed, and it’s responsible for the “fight or flight” response.
Cortisol can be good in the short term, but chronic stress can always produce high levels that result in fatigue, anxiety, and other health issues.
Ashwagandha helps keep cortisol—this stress hormone—in check with an endocrine role modulating the adrenal glands.
According to research, frequent use of ashwagandha can lower cortisol levels by as much as 30% (1) and offer genuine relief from long-term stress.
Its cognitive qualities are complemented by its adaptogenic effects, which strengthen the nervous system's resistance to both mental and physical stimuli.
Ashwagandha also boosts the manufacture of GABA, a neurotransmitter that promotes a calm and continuing atmosphere (2).
Due to this dual-action approach, Ashwagandha is a powerful ally for stress.
Ashwagandha takes time to stress relief from everyone in different time spans.
Within a few days, people begin to say: 'I feel calmer.'
However, most studies suggest that you don’t see any real benefits until you have used it nightly for at least 4 to 8 weeks.
These things affect your timeline, like your dosage, body chemistry, and the amount of stress you’re under.
For instance, a study in the Indian Journal of Psychological Medicine discovered that within 60 days, those on 300 mg of ashwagandha twice per day had lower levels of stress and anxiety (3).
Although it isn’t an instant fix, Ashwagandha offers cumulative benefits that grow each day, or at least over the course you use it (4).
Follow the recommended dosage and stick to the schedule so as to maximize results.
Taking Ashwagandha for Stress Relief
There are variations in how you can get Ashwagandha, which include capsules, powders, and teas.
Most commonly used for stress relief, capsules and powders are the best options.
The normal dose is between 300 and 600 mg daily.
To take ashwagandha with minimal stomach upset, it’s best to take it with food.
Or, if you prefer powders, you can take them in smoothies, tea, or warm milk for a healthy drink.
You want to be consistent, so you want to take your dose at the same time every day.
Build from a low dose and increase it gradually as your body gets used to it.
So before you start on Ashwagandha, always consult a healthcare provider, especially when you are pregnant, nursing, or taking medications.
Who Should Avoid Ashwagandha?
Most people can take Ashwagandha safely, but some people should be cautious.
Women who are pregnant or nursing may experience negative effects from Ashwagandha unless their healthcare provider instructs them otherwise.
Ashwagandha can induce inflammation in the immune system, which can cause inflammation and harm to people who suffer from autoimmune conditions, including rheumatoid arthritis and lupus.
If you are on Ashwagandha for a thyroid disorder, you should also tell your doctor. It can affect thyroid hormone levels.
Common side effects of ashwagandha include mild stomach upset, drowsiness, or dizziness—they tend to go away with continued use.
Stop using, and see a healthcare professional if you begin to experience severe side effects.
Things Ashwagandha Can Do For You Beyond Stress Relief
Ashwagandha offers not just stress reduction; it is a great ingredient to add to your wellness regimen.
An improvement in sleep quality is one big benefit.
By lowering cortisol and soothing the nervous system, ashwagandha may help you fall asleep more quickly and remain asleep longer (5).
It is also known to enhance clarity, focus, memory, and cognitive function.
One use for ashwagandha, as it is traditionally used by athletes, is to help improve stamina while also helping with muscle recovery.
Additionally, it supports immunological well-being by reducing inflammation and strengthening your body's defenses.
They expand on the benefits of this stress-reduction technique, turning it into a holistic treatment for mental and physical well-being.
Final Thoughts
The alternative is to just drink ashwagandha tea for stress relief if you do not like the sound of it; it is safe and effective.
It may take several weeks to enjoy the benefits it has to offer, but the wait is well worth it.
This ancient herb is the herb of balance, and it helps us flow through many of life’s challenges more easily.
But when using Ashwagandha, remember consistency is key.
Take it daily, follow the recommended dosage, and let your body adjust.
If you’re looking for a high-quality product, then you should investigate sustainably sourced ashwagandha products such as one provided by Wild Foods.
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FAQs
Is it truly stress-relieving ashwagandha?
Ashwagandha has been seen to decrease cortisol levels and improve resilience to stress.
How long does Ashwagandha take to reduce stress?
You begin to see benefits within 4 to 8 weeks and as long as you keep using it.
Should you take Ashwagandha for stress relief?
A dose of 300 to 600 mg per day is usually recommended for stress relief.
Ashwagandha is a safe and effective supplement, but there are no side effects.
However, as these effects are rare, some users may just find that they experience mild stomach upset, drowsiness, or dizziness.
Does Ashwagandha boost sleep if it’s associated with stress?
Although the effects of ashwagandha do calm you, they do improve your sleep quality over time.
Related Studies
1. Title: A systematic review of ashwagandha's effects on stress and anxiety
This systematic review analyzed multiple studies and found that ashwagandha supplementation can reduce cortisol levels by approximately 30% in stressed adults.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
2. Title: Hydroalcoholic Extract of Ashwagandha Improves Sleep by Increasing GABA Levels
This study demonstrated that ashwagandha extract enhances GABA expression, contributing to its calming effects and improved sleep quality.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9007714/
3. Title: An investigation into the stress-relieving and hormone-modulating effects of ashwagandha
In a 60-day study, participants taking 300 mg of ashwagandha daily showed significant reductions in stress and cortisol levels, confirming its efficacy in stress management.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
4. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study on Ashwagandha's Stress Relief
This meta-analysis reviewed various studies, concluding that ashwagandha consistently provides cumulative stress-relief benefits over time for individuals experiencing chronic stress.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
5. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Adults
Research indicated that ashwagandha significantly improves sleep quality by lowering cortisol levels, thus enhancing overall well-being.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
