Best plant to fight stress: Few know about it
Useful plant that can reduce stress was revealed (photo: Freepik)
Ashwagandha is a natural and accessible anti-stress remedy. This ancient plant can lower cortisol levels and improve psychological well-being in stressful situations, according to Eating Well.
How ashwagandha helps reduce stress
May lower cortisol
Ashwagandha is an evergreen nightshade shrub with small red-orange fleshy fruits containing many tiny seeds.
The main reason ashwagandha is associated with stress relief is that the plant helps reduce cortisol levels, the primary stress hormone in the body. Cortisol tends to spike during chronic stress and can worsen symptoms such as fatigue, mood swings, weight gain, and hormonal imbalance.
Dietitian Bess Berger explained that ashwagandha is known as an adaptogen, which helps the body adapt to stressful situations by lowering cortisol levels. Studies have shown that ashwagandha reduced cortisol levels in the blood serum of participants and decreased perceived stress levels.
Another study found that taking 500 milligrams of ashwagandha root extract for 60 days alleviated mild to moderate stress and reduced cortisol levels among participants.
Improves sleep
Ashwagandha may have a positive impact on sleep quality, which also plays an important role in stress relief. Adding the plant can promote faster falling asleep and boost mental clarity upon waking.
Daily doses ranged from 120 to 600 milligrams for 6–12 weeks. After 30 days, students who took ashwagandha as part of the study reported better sleep quality and energy levels compared to those who took a placebo.
Scientists believe this healing effect on sleep is linked to ashwagandha’s ability to lower cortisol levels and alter GABA receptors in the central nervous system. This may help reduce stress and anxiety and improve sleep.
Tips for taking ashwagandha
Unlike many other herbs, ashwagandha is most widely available as a supplement. In general, most people can safely take ashwagandha for up to three months.
There are several available ashwagandha teas, but they may contain insufficient amounts of the herb to have a therapeutic effect. They can also affect the effectiveness of other medications you may be taking, so it is worth consulting a doctor.
If you want to take ashwagandha, look for a reputable supplement brand that uses standardized root extract, ideally certified by third-party testing groups such as USP or NSF.
It’s important to understand that while ashwagandha can help reduce stress, it is not a magic remedy. It is not a replacement for therapy, medication, or other treatments if you are dealing with chronic anxiety or mental health disorders.
In what form to take
Ashwagandha can be taken in several forms, and the choice depends on your preferences and goals. The most common forms:
- Capsules or tablets: the most convenient option. Standardized doses (usually 300–600 mg of extract) make it easy to control the amount. Recommended to take 1–2 times a day, preferably with food
- Powder: the traditional Ayurvedic form. Can be mixed with warm milk, water, or honey. Dosage is about 1/2–1 teaspoon per day. Has a bitter taste, so it’s not suitable for everyone
- Tincture or liquid extract: absorbed by the body faster, but less commonly available. Dosage depends on concentration (usually indicated on the packaging)
- Tea: less concentrated but good as a mild calming agent
Earlier, we revealed what 5 superfoods everyone should eat.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
