Sometimes referred to as Indian Ginseng, the plant Ashwagandha, Withania somnifera L., has been used in Ayurvedic medicine for over 3000 years. It is a member of the nightshade family with a strong-smelling root. The roots and berries from the plant are commonly used in Ayurvedic, Indian, and African medicine. Ayurvedic healers consider the root a tonic, narcotic, stimulant, and aphrodisiac. Additionally, its leaves are known for their anti-inflammatory properties, while its roots are used for their adaptogenic properties. Ashwagandha has several health benefits, including helping to alleviate anxiety symptoms, especially if combined with proper breathing techniques and a personalized diet. One question that you may ask is, “How long does Ashwagandha take to work for anxiety?” The answer is a bit complex, so this article will address the answer to that question and more.
Ashwagandha is regarded as a therapeutic herb with a range of health benefits. This herb may:
These benefits can also be had from non-fermented Ashwagandha, but the fermented form significantly increases bioavailability and ease of absorption.
Ashwagandha has calming benefits, similar to the conventional drug Lorazepam. Researchers have used animal studies to validate these effects. They tested the herb in rats in three standard tests of anxiety, including social interaction, the elevated plus-maze, and feeding latency in an unfamiliar environment. Ashwagandha decreased brain levels of tribulin, which is an indication of clinical anxiety. The antidepressant effects of the herb were observed in stress tests and it acted as a mood stabilizer, fending off anxiety and depression.
Ashwagandha is widely touted as being beneficial for people with adrenal fatigue (AF), where your body's stress response is unable to keep up with life's long-term stressors. Chronic stress can result in an imbalance in the Neuroaffect circuit. Ashwagandha may impact the entire endocrine system via the Hypothalamic-Pituitary-Adrenal (HPA) axis, the driving force behind your NeuroEndoMetabolic stress response. As such, it could support the body in having more of the anti-stress hormone cortisol.
It may also help to improve certain Adrenal Fatigue symptoms including anxiety, depression, fatigue, insomnia, reduced libido, brain fog, low thyroid function, salt cravings, etc. This is possible because it appears to help with mood regulation, balancing hormones, and boosting the immune system.
Specifically, Ashwagandha appears to prevent or minimize the loss of cortisol, which helps adrenal fatigue sufferers to have more energy. However, the cortisol-maintaining capabilities of Ashwagandha are usually only observed in the earlier stages of adrenal fatigue, when the adrenals can respond to the herb. In advanced stages of adrenal fatigue, however, the herb can often leave the body feeling wired instead of calm.
One study points to the efficacy of Ashwagandha root extract in minimizing stress and anxiety in adults. As an adaptogen herb, Ashwagandha appears to have the potential to combat stress.
This study evaluated the safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in minimizing stress and anxiety and enhancing the overall well-being of adults who were confronted with chronic stress. A total of 64 subjects participated in the study and were randomized to either the placebo control group or the study drug therapy group. Participants were asked to take one capsule twice a day for 60 days. In the drug therapy group, each capsule contained 300 mg of high-concentration full-spectrum Ashwagandha root extract.
Results of the study indicated that the therapy group had a significant reduction in stress, and cortisol levels were substantially reduced in this group as well. With only mild adverse effects, high-concentration full-spectrum Ashwagandha root extract safely and effectively improved the participants' experienced quality of life.
It’s important to note that while not typical, too much of this herb might trigger or worsen anxiety. Still, individual reactions to herbs may vary.
After taking Ashwagandha, it does not begin working immediately. Most studies point to persons usually seeing results within 4-12 weeks. However, some users may experience positive changes sooner. As such, particular factors can contribute to how long it takes before Ashwagandha begins working. These factors may include:
How long does Ashwagandha take to work for anxiety? All these factors can influence the speed at which you may experience results after taking Ashwagandha supplements for anxiety.
A 2021 review of seven studies that tested the effects of Ashwagandha on the stress and anxiety levels of nearly 500 adults in India was published in the Journal of Herbal Medicine. Based on the analysis, researchers discovered that the groups who used ashwagandha for six to eight weeks experienced a decrease in their levels of stress, anxiety, and cortisol. Additionally, they reported improved sleep and diminished fatigue, compared to those who didn't add Ashwagandha to their diet in the same period.
In a 2022 clinical trial conducted in Florida with 60 men and women experiencing stress, researchers tested the efficiency of ashwagandha capsules for 30 days. Participants reported positive changes in their levels of anxiety, stress, food cravings, and depression in comparison to the persons who didn't take the herb.
The easiest way to determine if Ashwagandha is having a positive impact is to track its effects over time. You can log and monitor specific markers, which may include energy levels, mood, emotional balance, endurance capacity, mental clarity and focus, sleep quality, and stress levels. This can allow you to understand if or how well the Ashwagandha supplement is helping you to attain your health goals.
Reviewing your log every 2-4 weeks can allow you to identify whether or not there are any changes in the markers. If you don't notice any positive changes as it relates to the markers after a few weeks or months, you may need to adjust your dosage. Furthermore, it’s crucial to speak with your healthcare provider in the event that you experience any side effects when taking Ashwagandha.
So far, research suggests the recommended starting dose of 600 mg per day for 8 weeks could reduce anxiety. This dosage has been shown in clinical trials to provide notable health benefits without any serious adverse effects. Still, daily doses of 225–600 mg for 1–2 months have been shown to significantly reduce cortisol levels, which according to the Journal of Clinical Medicine, is a biomarker associated with anxiety disorders.
However, dosages ranging from 150 mg to 1000 mg are safe when taken correctly and could support similar therapeutic effects. Additionally, the dosage used can influence how long ashwagandha takes to work. Some persons may respond to lower doses, while others could need higher doses for it to be therapeutically effective. The safest way to approach taking the herb is to stick to the recommended dosage printed on the product label. Also, under the guidance of your trusted healthcare professional or nutritional coach, adjust the dosage if need be.
Your health needs and preferences may determine when you take Ashwagandha. The person needing an aid to help them wind down and relax may take it before bed. Others may take it during the day if it’s needed to support mental clarity and focus. The key here is to remain consistent about when you take it and do so at the recommended dosages.
In general, Ashwagandha is considered safe for most adults when taken as recommended. Potential side effects of Ashwagandha may include vomiting, nausea, headache, diarrhea, or stomach discomfort. Also, in rare instances, a rash could be a side effect in some people. It’s not clear the effects of topical application of the herb. Those with adrenal exhaustion or late stages of adrenal fatigue should be wary of taking ashwagandha without building up the body's nutritional status first. Ashwagandha as an adaptogen can ramp up the adrenals or relax it, so those who are sensitive with adrenal fatigue might have the side effect of overstimulation rather than relaxation with ashwagandha. If this is you, then you want to back down on the adaptogenic herb and focus on gentler nutrients like vitamin C or Vitamin B5 first.
Additionally, pregnant and breastfeeding women should not use the herb. Furthermore, children under the age of 18, should avoid using the herb. To ensure safety and effectiveness, consider speaking with your healthcare provider before taking this supplement.
Ashwagandha is a powerful herb with not only adaptogenic properties but anti-inflammatory properties as well. An important benefit of Ashwagandha is the fact that it works to improve mental health by helping to relieve anxiety. Research suggests that it can help to improve anxiety, both by exerting its calming effects and helping to maintain cortisol levels in the body.
This potent herb can be taken in capsule form or liquid form. The fermented liquid form of ashwagandha in Dr. Lam's FermPlex A can deliver greater bioavailability due to its fermentation and breakdown process, in addition to being in liquid form for best absorption. It is gentle enough for those with adrenal fatigue and great for gut health. Being liquid, it is also easily titratable for those who with sensitive constitutions.
You must consult with your doctor or nutritional coach before trying this herb to ensure that it's right for you. Additionally, you should take it in the correct dosage to avoid any adverse effects, so check with your doctor before using it or talk to our coaching team by calling +1 (626) 571-1234 to learn more about Ashwagandha.
Help the body cope with daily stress
Lopresti, A. L., and S. J. Smith. "Ashwagandha (Withania Somnifera) for the Treatment and Enhancement of Mental and Physical Conditions: A Systematic Review of Human Trials." Journal of Herbal Medicine, vol. 28, 2021, p. 100434. https://doi.org/10.1016/j.hermed.2021.100434.
Łoś, Kacper, and Napoleon Waszkiewicz. "Biological Markers in Anxiety Disorders." Journal of Clinical Medicine, vol. 10, no. 8, 2021. https://doi.org/10.3390/jcm10081744.
Remenapp, A., et al. "Efficacy of Withania Somnifera Supplementation on Adult's Cognition and Mood." Journal of Ayurveda and Integrative Medicine, vol. 13, no. 2, 2022, p. 100510. https://doi.org/10.1016/j.jaim.2021.08.003.
The answer to the question "how long does Ashwagandha take to work for anxiety" may depend on several factors, from dosage to lifestyle. Studies show timespans from four to twelve weeks, six to eight weeks, thirty days, and 60 days all to be effective. How soon it starts working may vary from one individual to the next.
