Ashwagandha: Herbal Support in These Stressful Times

by Susan Wolfe and Tom Wolfe R.H. (AHG) are both Smile Herb Shop Herbalists

What a 2024 world we live in … I cannot speak for you, but I certainly appreciate any herbal help in safely reducing anxiety and helping sleep. Let us begin with an Ashwagandha story from the history of Smile Herb Shop. Back in the 1980’s K.P. Khalsa R.H. (one of the past presidents of the American Herbalist Guild) was teaching his professional herb class at Smile. I asked him how much Ashwagandha he would recommend  for me. His advice astounded me when he immediately replied: “One Tablespoon for every 30 pounds of body weight.”  Wow .. so I began taking 8 Tablespoons of Organic Ashwagandha Powder every day. What is now the funny part of the story is that I took it  dissolved in water for 10 days. It worked perfectly but the ordeal of the taste of that much Ashwagandha (in water alone) was enough to make me quit the effective therapy.  Susan heard my complaint and suggested blending a Yogurt Smoothie with a bit of Cinnamon and Vanilla which turned what was a chore into a delightful daily practice. A good lesson in “Live and Learn and listen to your wife”. 

Since then, Ashwagandha has been one of the greatest (and best tasting) herbal allies for reducing stress and anxiety, and promoting deep sleep to me. 

Ashwagandha Powder Simple Smoothie Recipe:

2 Tablespoons Ashwagandha Powder, 4-6 ounces Yogurt, 1 teaspoon Cinnamon, 1/2 teaspoon vanilla extract. Blend to enjoy

David Winston R.H. writes in his book Adaptogens Herbs for Strength, Stamina, and Stress Relief, “Most adaptogens are stimulating: Ashwagandha is a bit unusual in that it is a calming adaptogen. Because of its nervine and adaptogenic functions, Ashwagandha is very effective for anxiety, fatigue, cloudy thinking, stress induced insomnia, and nervous exhaustion”

Ashwagandha root is a strengthening adaptogen used for centuries in the Indian subcontinent for strength, flexibility, and sexual prowess, as well as recovery from illness and stress.

Today, in the West, Ashwagandha is known primarily as an Adaptogen. An adaptogen is any herb or substance that helps the body to respond more productively to stressors. There are many herbal adaptogens on the market today, but Ashwagandha is special, in part because in addition to supporting the body’s ability to respond appropriately to stress, it also improves sleep, and increases flexibility in the muscles and joints. Tight aching joints are a common side effect of stress and can interfere with one’s quality of sleep. Ashwagandha, especially taken just before bed, can relax and lubricate the joints, allowing for deeper, more refreshing sleep.

Ashwagandha’s strengthening support can be used to improve an exercise or muscle-building routine, to increase flexibility in one’s yoga practice, to encourage the body to go more readily into rest mode after exertion, and to improve recovery time after a workout. In India, the root is also known as “smells like a horse” which refers to the sexual prowess of the horse. Ashwagandha, with its strengthening, relaxing, and nourishing qualities, supports healthy libido and sexual response. Although associated particularly with male sexuality, Ashwagandha is also supportive for female sexuality, and for any gender can be blended with Shatavari root, which is known for its calming and lubricating actions.

Where Ashwagandha really shines, especially in our stress-riddled world, is in reducing anxiety and improving quality of sleep. As a tonic herb, it is best taken every day over a long period of time, rather than as needed. It can take several weeks to really feel the full benefits, especially if your sleep has been troubled for a long time. Tonic herbs work slowly by supporting your body’s natural activity, so the effect is more subtle, but no less profound, than a more sedating herb. In fact, if your sleep is particularly difficult, you can take Valerian root, which is a sedative that helps you fall asleep, along with Ashwagandha root, which helps you stay asleep and sleep deeply. The two work well together and can make a huge difference in how rested you feel. If you would like a blend that is already made for you, Banyan Botanicals’ I Sleep Soundly is a wonderful blend for deep and restful sleep.

Poor sleep and high anxiety go hand-in-hand, and Ashwagandha helps with both. If you are feeling stressed out and exhausted, never feel like you have enough time, and struggle to rest even when you take time off to rest, then Ashwagandha can really help. For stress and anxiety, it is best taken twice a day, morning and evening, to give you support throughout the day and night.

This glorious herb can be taken in any number of forms, Capsule, Tincture, or Powder. But the most enjoyable, and most beneficial for a good night’s sleep, is in a formula called Golden Milk. This is a blend of Ashwagandha, Turmeric, and Cinnamon, often with other herbs like Shatavari and a sweetener. The best-tasting ready-made blend is from Gaia Herbs Golden Milk. The powder is whisked into warm milk (dairy or non-dairy are both fine) and drunk just before bed. Cow’s milk, of course, has the additional benefit of l-tryptophan, but any tasty milk will give you the benefits of the herbal blend. Delicious and soothing as well as medicinal, adding Gaia Herbs Golden Milk to your bedtime routine can make a big difference in getting a good night’s sleep. Of course, if making a hot drink each night doesn’t fit into your routine, the capsules work just as well! And having both on hand means you can enjoy the benefits of Golden Milk when you have time, but also have the convenience of the capsules when you’re feeling overwhelmed (and we all have those overwhelmed days).

Ashwagandha is a great choice to support and strengthen you in your busy life. It is considered generally safe for most people, and has few contraindications. If you are concerned about your specific medications, talk to your doctor, but most people can take moderate doses of Ashwagandha safely. For stress, poor sleep, anxiety, and the aches and pains of daily life, Ashwagandha can really make a difference in your life!