How useful is ashwagandha for improving stress, anxiety, and sleep?

March 31, 2025

Ashwagandha, a plant with potent natural compounds, has positioned itself as an ally in holistic well-being. Its benefits include reducing stress and anxiety, improving sleep quality, supporting cognitive function, and increasing energy and physical endurance. It also has anti-inflammatory and antioxidant properties. It is especially known for its ability to reduce levels of cortisol, the stress hormone, which significantly contributes to lessening the effects of anxiety and balancing the body's response in stressful situations. Studies have shown that it can reduce cortisol by up to 30% in regular users . However, it is not a miracle solution. To manage stress effectively, it is key to combine its use with a balanced lifestyle, including a healthy diet, physical activity, and a harmonious social life.

The recommended dosage to obtain these benefits usually ranges between 250 mg and 600 mg daily of a 5% standardized extract with anolides. It is important not to exceed this amount and to consult a healthcare professional if you have any concerns, especially if you are pregnant, breastfeeding, or have conditions such as hypothyroidism or autoimmune diseases. It is also worth remembering that ashwagandha has been used for over 3,000 years in Ayurvedic medicine, where it is credited with balancing the mind, improving insomnia, and increasing overall vitality.

Pharmacist and nutritionist Paula Martín Clares proposes complementary strategies to enhance well-being:

Forest bathing: Spending time in nature helps reduce stress and improves mental clarity.
Mindful eating: Learning to enjoy every bite, paying attention to flavors and textures, avoid using food as an emotional outlet, and transform meals into moments of relaxation.
4-7-8 Breathing Technique: Inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds effectively calms the nervous system.
Relaxing sleep routine: Incorporating soft lights, calming music, and a herbal tea can promote restful sleep.

Although ashwagandha has much to offer, its effectiveness increases when integrated into a holistic approach to mind and body care. It is very important to maintain healthy habits while consuming it.