Ashwagandha is a plant or herb often used for medicinal benefits. It can ease anxiety symptoms and improve your overall well-being.

Ashwagandha is an herb with many health benefits, including helping with anxiety.

This herb comes from the roots and fruit of the ashwagandha plant. It’s sometimes called:

  • Indian ginseng
  • winter cherry
  • Withania somnifera

2020 research shows that people have used it for thousands of years for medicinal reasons.

The benefits of ashwagandha can help you live a better life. It may help you feel better overall while experiencing decreased anxiety.

There are a few different ways to use ashwagandha for anxiety. Discovering which method best suits your needs may help you cope with your symptoms.

Research from 2021 shows that ashwagandha can calm stress and anxiety. It’s an adaptogen, meaning it helps your body cope. According to research, ashwagandha also has positive effects in helping post-traumatic stress disorder (PTSD) and depression.

A 2019 study suggests that it lowers levels of cortisol, the stress hormone that causes fatigue and mental fogginess.

According to 2019 research, ashwagandha is thought to reduce stress by working on the hypothalamic-pituitary-adrenal (HPA) axis. Affecting how different parts of your brain interact.

Ashwagandha can help you get more rest as it alleviates sleep issues. Helping you feel more alert during waking hours after getting enough deep sleep during the night.

Using this herb to improve your well-being can make a difference. With less stress, you’ll experience fewer symptoms of anxiety.

Aside from easing anxiety, ashwagandha has other benefits, too. These benefits can include:

Improving athletic performance

Research from 2021 shows that ashwagandha can increase physical performance.

It increases your strength and oxygen intake during exercise. You might be able to take in more oxygen during exercise and athletic activity. But more research is needed to confirm these findings.

Reducing symptoms of mental health conditions

Ashwagandha can help alleviate mental health conditions’ symptoms when accompanied by other treatment options, including depression and schizophrenia. When it eases these symptoms, it can improve your overall well-being.

Improving memory and brain function

This herb improves cognitive function, allowing you to remember things and pay attention. You’ll also notice increased reaction time. Improved memory and brain function are beneficial alone, but it also decreases anxiety.

Relieving arthritis pain

Ashwagandha can prevent pain signals from traveling through your central nervous system. According to a 2016 study, it can help ease pain caused by rheumatoid arthritis.

It might take a few weeks or months to notice the pain reduction.

Helping regulate blood sugar

The herb can help you control your blood sugar. 2020 research suggests it can help those with diabetes decrease their blood sugar and cholesterol. More studies are needed to support this research.

You’ll feel better overall when your blood sugar stabilizes at a healthy level.

Improving sexual function

According to a 2015 study, an ashwagandha supplement can increase sexual function in women. Supplementing can help you improve how often you experience sexual interaction and your level of desire to engage.

Boosting fertility and testosterone

Infertile men may experience fertility after implementing the herb in their lives. According to a 2019 study, their testosterone levels may increase, too.

A 2018 meta-analysis suggests that ashwagandha can improve fertility in men with low sperm counts. But more research is needed as current studies are limited on the benefits of ashwagandha in male fertility.

Supporting heart health

VO2 max levels are the maximum amount of oxygen you can take in during physical activity.

This herb can increase those levels, improving how well your heart and lungs deliver oxygen to the rest of your body.

This herb is safe for most people, but you should avoid it if you are pregnant or chestfeeding.

This supplement can also cause liver problems, although it’s rare. The reason this can happen is that unregulated supplements sometimes contain contaminants.

Consider buying it from a trusted company to stay safe and avoid this rare risk.

An essential safety tip for taking this supplement is to take the recommended dose. Overdoing it can trigger side effects.

Your stomach lining can become irritated if you take too much herb. The irritation can cause:

  • digestive upset
  • diarrhea
  • nausea
  • vomiting
  • gas and bloating
  • headaches

The herb can interact with medications, including those for problems with your:

  • thyroid
  • blood sugar
  • blood pressure

Consider talking with your doctor before supplementing with ashwagandha.

You can choose from several types of supplements to use the herb for anxiety, including:

  • capsule
  • powder
  • liquid extract

On your food

If you use a powder, you can add it to your food for calming effects.

Adding it to your food is easy, as you can sprinkle it across the top. You can also mix it into your food, including:

  • nut butter
  • granola
  • smoothies
  • oats

In your beverages

Another idea is adding the powder to your milk, water, or other beverage.

You can also add it to your tea to reap the benefits while contributing to your hydration. Steep the ashwagandha root or powder in your water until infused.

Capsules

Taking capsules is an easy and quick way to supplement. You’ll experience the benefits without having to add them to your food or drinks.

Consider talking with your doctor before supplementing with this herb. They’ll help you determine the correct dosage for your symptoms. Your doctor can also tell you if the herb will interact negatively with your medications and conditions.

As a tincture

Using a liquid extract can be as simple as putting it under your tongue.

Place the tincture there before swallowing, and it can quickly absorb into your system. If you don’t like the taste, you might consider putting it into your drink instead.

You can take the supplement any time of the day, with or without food. Consider taking one dose in the morning and another at night.

Taking ashwagandha in the morning gives you energy throughout your day.

Taking it at night can help you sleep better and make your body function optimally while you rest. It allows you to reenergize your system, keeping fatigue under control.

Ashwagandha can help you put your mind at ease, making it easier to fall asleep rather than focusing on negative thinking.

2019 research suggests that taking it at night can also help improve sleep quality and help you achieve rapid eye movement (REM) sleep.

Ashwagandha can help with many things, including easing anxiety symptoms. It’s a natural supplement safe for most people. Follow the recommended dosage for the best results and less chance of experiencing side effects.

Determining which method of supplementation you prefer can help you make it a habit in your life.

Consider speaking with your doctor for tips and approval before supplementing. You might not notice the effects of your supplement right away, but try to give it time.