Ashwagandha: The Adaptogen That Helps Reduce Stress, Anxiety, and Insomnia
Ashwagandha ( Withania somnifera ) is an extraordinary plant with a long history in Ayurvedic medicine, now increasingly studied by Western science. It is known for its ability to act simultaneously on anxiety, depression, hyperactivation of the sympathetic nervous system and quality of sleep .
In this article I want to delve deeper into its effects on our psychophysical well-being, explaining why it can be a valuable ally in times of chronic stress.
What is Ashwagandha?
Ashwagandha belongs to the Solanaceae family, the same as tomatoes and potatoes, but don't let the comparison fool you: this root contains unique bioactive compounds , particularly withanolides , which make it a powerful adaptogen .
But what does adaptogen mean?
Simply put, an adaptogen helps the body to better adapt to stressful situations by supporting its physiological mechanisms. However, Ashwagandha does much more: it acts in a targeted way on three fundamental pillars for our psychophysical balance.
1. Reduces overactivation of the sympathetic nervous system
If you’ve ever felt like your heart is in your throat before bed or you can’t relax after a busy day, you’ve probably experienced overactivation of the sympathetic nervous system . This system is responsible for the “fight or flight” response, a physiological reaction that’s helpful in emergency situations but harmful when it becomes chronic.
Ashwagandha has been the subject of numerous studies for its calming effect . One of these showed that in people with high levels of stress, taking Ashwagandha led to a significant reduction in symptoms such as palpitations and muscle tension compared to a placebo . And this study here says so .
By reducing this hyperactivation, you get an improvement in the quality of your sleep and a feeling of greater tranquility . This doesn’t mean that Ashwagandha “turns off” the sympathetic system entirely, but it helps to dampen excessive activation , allowing you to be productive without feeling constantly on edge.
2. Modulates cortisol without eliminating it
Cortisol is the stress hormone. It needs to be high in the morning to wake us up and give us energy, but if it stays high in the evening, it can cause insomnia, weight gain, and irritability.
One study showed that 60 days of taking Ashwagandha led to a significant reduction in serum cortisol compared to a placebo . And this study here says so .
The goal of Ashwagandha is not to eliminate cortisol, but to rebalance its natural rhythm , so that in the morning it is high enough to give us energy and in the evening it drops, promoting relaxation.
In those suffering from chronic stress , Ashwagandha has been shown to be particularly effective in reducing evening cortisol peaks , improving both mood and sleep quality.
3. Stabilizes emotions
If cortisol and the sympathetic nervous system are better regulated, emotional balance also benefits. When we are stressed, we tend to have more frequent mood swings, going from irritability to sadness in an instant.
A study of people with moderate levels of stress found an improvement in mood and a reduction in depressive feelings after a few weeks of taking Ashwagandha. And this study here says so.
This does not mean that it can replace therapies for depression, but for those who suffer from emotional swings due to stress, it can be a concrete help in finding greater emotional stability .
Ashwagandha Bonus Effects
In addition to its benefits on stress, anxiety and sleep, Ashwagandha appears to have other interesting effects , supported by scientific studies:
✅ Improves physical performance → One study showed that those who took Ashwagandha significantly improved their bench press and squat maxes. And this study here says so.
✅ Reduces the perception of fatigue → Some studies have reported an improvement in physical and mental resistance , with a reduction in the perception of tiredness. And this study here says so.
✅ Supports metabolic health → Ashwagandha can have a positive effect on cholesterol and triglycerides , improving some metabolic parameters. And this study here says so.
✅ It has anti-inflammatory and neuroprotective properties → Withanolides, the main active compounds of Ashwagandha, can reduce inflammation and protect the brain from oxidative stress . And this study here says so .
How to take it? Dosages and timing
Studies suggest a dosage of between 240 mg and 600 mg per day of standardized extract , with a minimum intake of 4-8 weeks to obtain tangible benefits. And this study here says so. And this one here.
In some cases, even higher dosages (up to 1250 mg) have been used, but not always with superior results. Consistency in intake is therefore more important than the high dosage.
Ashwagandha is not an immediate tranquilizer like benzodiazepines, but acts gradually on the hormonal and neurochemical system. Therefore, if you want to test its benefits, I recommend taking it for at least 3 months , monitoring your symptoms.
Is it safe? Side effects and precautions
Studies show that Ashwagandha, taken in the recommended dosages, is generally well tolerated . And this study here says so .
Side effects are rare, but in some cases they may occur:
- Mild gastrointestinal disturbances in sensitive persons
- Daytime drowsiness if taken at very high doses
Those taking specific medications or having particular pathologies should consult a professional before starting the supplementation.
Bottom Line: Is Ashwagandha Worth a Try?
Ashwagandha is not a magic pill, but its effectiveness in reducing stress, improving sleep, and balancing mood is well documented by science.
If you live in a state of constant tension, suffer from insomnia or feel always on the alert , it could be a concrete help to restore balance to your body and mind .
Obviously, as always, the best results are obtained by combining it with a healthy lifestyle , made up of good sleep, a balanced diet and stress management.
In a world that always wants us under pressure, Ashwagandha can be a breath of fresh air for our bodies.
