Stress and anxiety are now the most significant health problems in our ever-evolving society. Moreover, half (53%) of urban Indians said they have experienced disruptive stress in the last 12 months, according to a global survey done in 2024. The constant demands of modern life, including work stress, social responsibilities, financial concerns, and technology overload, can leave us feeling overwhelmed and emotionally depleted. As people seek natural solutions to these problems, adaptogenic herbs such as Ashwagandha have emerged as effective allies in enhancing mental resilience and overall well-being.
What is Ashwagandha?
Ashwagandha (Withania somnifera), commonly known as Indian Ginseng, is an adaptogenic herb that has been utilized in traditional Ayurvedic medicine for more than 3,000 years. In Ayurveda, Ashwagandha is designated as a Rasayana, a group of rejuvenating herbs thought to improve vitality, longevity, and mental clarity. They aid in strengthening the immune system and assist the body’s innate response to the impacts of stress, whether they are mental, emotional, or physical.
The science behind Ashwagandha
Ashwagandha primarily fights stress by altering how the body responds to stress. Anolides, alkaloids, and choline are the bioactive compounds in Ashwagandha and interact with the hypothalamic-pituitary-adrenal (HPA) axis, which is the key stress regulator in the body. Cortisol levels rise under stressful conditions, but prolonged elevation can result in long-term health problems such as anxiety, sleeplessness, and decreased immunity.
Ashwagandha helps reduce elevated levels of cortisol, which contribute to tiredness, irritability, and stress. This herb promotes calmness, emotional stability, and general stress resilience. This adaptogenic herb is also known to have effect on neurotransmitters such as GABA, which help to relax the nervous system. According to research, Ashwagandha can help lower elevated levels of cortisol significantly and improve symptoms in those suffering from generalized anxiety disorder (GAD).
How to use Ashwagandha
Including Ashwagandha in everyday life is not difficult. The herb comes in several forms, including capsules, powders, and tinctures. Capsules provide a consistent and convenient dose, typically 500-1000 mg per day. Ashwagandha powder can be easily mixed into smoothies, drinks, or warm milk to give a relaxing touch to your nightly routine. Tinctures provide a concentrated version of the herb and can be mixed with water or ingested directly for quicker absorption.
Though Ashwagandha is typically considered safe, it's always recommended to check with your healthcare provider prior to beginning any supplements. Do tell your doctor if you have an illness, taking any medications, and are pregnant or breastfeeding.
In an ever-increasingly stressful world, Ashwagandha provides a natural and effective way to help manage stress, anxiety, and sleep problems. Ashwagandha’s ability to lower cortisol levels during stress, alleviate anxiety symptoms, and enhance sleep quality makes this adaptogenic herb effective for supporting both mental and physical well-being.
Dr. Shruthi M Hegde, B.A.M.S, M.D Ayurveda Expert – Discovery Sciences Group, Research & Development Center, Himalaya Wellness Company, Bengaluru