Ashwagandha, a revered herb in traditional Ayurvedic medicine, is often sought after for its calming effects on the mind and body. It’s particularly popular for helping manage anxiety, stress, and overall mental well-being. If you’re thinking of using ashwagandha for anxiety, you might wonder how long it takes to notice improvements. Let’s explore this in detail.
What Is Ashwagandha and How Does It Help Anxiety?
Ashwagandha (Withania somnifera) is an adaptogen, meaning it helps the body manage stress and restore balance. It works by reducing cortisol (the stress hormone) levels, promoting a sense of calm and relaxation. Ashwagandha also helps regulate the body’s nervous system, making it effective in easing anxiety symptoms.
How Quickly Will You Feel the Effects for Anxiety?
- Initial Effects (1–2 Weeks)
Some individuals notice mild improvements in anxiety within the first week or two of regular use. You might feel slightly calmer and less reactive to stressors. These early changes are often subtle and may not be immediately noticeable, but they lay the foundation for more significant benefits. - Noticeable Improvement (4–6 Weeks)
For most people, noticeable relief from anxiety begins to take effect after about 4 to 6 weeks of daily use. The calming effects become more consistent as ashwagandha builds up in the system and reduces stress levels more effectively. - Long-Term Benefits (8 Weeks and Beyond)
To experience the full range of benefits, such as improved mood, reduced nervous tension, and better coping with stress, it may take 8 weeks or more. Ashwagandha helps regulate cortisol levels over time, leading to a more balanced response to anxiety and stress.
Factors That Influence the Timeframe
- Dosage
The standard dose for anxiety is typically between 300 mg to 600 mg of ashwagandha extract per day. The dosage may vary depending on the brand, but it’s important to follow the recommended dosage on the label or as advised by a healthcare provider. - Consistency
Consistency is essential for ashwagandha to be effective. Taking it regularly without skipping doses helps the body adapt and experience its full benefits. For best results, try to integrate it into your daily routine. - Your Body’s Response
Everyone’s body reacts differently. Some may feel better within the first couple of weeks, while others might take longer to feel noticeable changes. Your age, stress levels, and overall health can all play a role in how quickly ashwagandha takes effect. - Combination with Other Therapies
Ashwagandha works well as part of an overall approach to managing anxiety, including good sleep hygiene, regular exercise, and mindfulness practices. If you are also receiving therapy or taking other treatments, combining these strategies with ashwagandha may help speed up the process.
How to Take Ashwagandha for Anxiety
- Capsules or Tablets: This is the most common form of ashwagandha. Follow the recommended dosage on the label.
- Powder Form: Can be mixed with milk, water, or smoothies. This is a more traditional way to consume the herb.
- Timing: Most people prefer taking ashwagandha in the evening, especially if they are using it to aid sleep and relaxation. However, it can also be taken during the day to reduce anxiety throughout the day.
Conclusion
While ashwagandha doesn’t provide instant relief, most people can expect to feel its calming effects within 4 to 6 weeks of consistent use. Its adaptogenic properties work gradually, helping reduce cortisol and stress over time. However, for sustained results, especially for chronic anxiety, it’s recommended to use it for 8 weeks or longer.
As always, before starting any new supplement, especially if you are already taking other medications, it’s a good idea to consult with a healthcare provider to ensure it’s right for you. With patience and regular use, ashwagandha can be an effective natural remedy for managing anxiety.
