How to use Ashwagandha for mental health

Ashwagandha (Withania somnifera) has many different uses; the most being as an anti-stress agent and adaptogen (herbal remedy to help the body cope with daily stress by normalizing it). You can take it orally such as in powder or pill form. The powder can also be mixed in smoothies, used as a tea, put in your baked goods, or even porridge.

What is it? Where does it come from? Ashwagandha is a plant native to India and North Africa. The root and berry of the plant are what is used to make medicine.

Anxiety, depression, mood disorders are all more prominent in this day in age than ever before. The stresses of daily life take a toll on some people harder than others.

Ashwagandha creates a healthy stress response.

Here are a few mental disorders that Ashwagandha can help with:

Anxiety and Stress

Ashwagandha is best known for its ability to reduce stress and anxiety levels. In one study, a group of 64 participants with chronic stress encountered significantly lower stress levels on all assessment scales (1).

Because Ashwagandha is an adaptogen herb, combating stress and improving the general well-being in adults is a natural and safe way to reduce your day-to-day struggles.

Depression

There are many different types of depression. For example, seasonal affective disorder (SAD), postpartum depression, and persistent depressive disorder are to name a few.

Ashwagandha can increase your resistance towards depression and therefore boost your mood and consequently increasing your overall happiness. Studies have also shown ashwagandha to combat depression and alleviate symptoms (2).

Depression can make you consistently feel sad and empty inside, have lower energy levels, and problems sleeping. I’m not saying all people with depression experience these symptoms, but if you suffer from a lot of them, ashwagandha herb may help.

Restful Sleep 😴

Sleeping is a significant battle for people who suffer from mental health challenges. Either an individual may not sleep at all and suffer from insomnia. On the other hand, a person may sleep all day to isolate themselves and try to hide from their mental pains.

The leaves of the plant promote sleep induction. Ashwagandha can improve the quality of sleep and may also help with the treatment of insomnia.

Ways To Incorporate Ashwagandha Into Your Diet

1. Moon Milk– Moon milk is a mixture of spices and herbs that are said to help you sleep at night. For those of you who have sleep issues due to stress, this would be an excellent remedy to try.

Ingredients:

• 1 cup non-dairy milk warmed
• 1 tsp ashwagandha
• 1/2 tsp turmeric
• pinch of cinnamon
• pinch of nutmeg
• 1 tbsp honey (optional)

2. Oatmeal– If you are a breakfast eater, and eat oatmeal, this will be perfect for you. Putting a teaspoon in your oatmeal in the morning will start you on your way to a better mood. Mornings can be rough, but that doesn’t have to be. Try out this recipe and incorporate one teaspoon of ashwagandha in your morning meals.

Ingredients:

• 1 cup of oats
• .5-1 cup of boiling water or milk of choice
• 1tsp brown sugar
• 1 tsp butter
• 1 tsp ashwagandha
• 1/2 tsp cinnamon
• a handful of fresh or frozen berries

3. Mug Cake– Who doesn’t love dessert. Sweets for me have always been my pick-me-upper. I love cookies, pie, and cake, which is not the healthiest way to put yourself in a better mood. Here is a quick and easy mug cake recipe I found and altered slightly to my liking. Give it a try.

Ingredients:

• 3 tbsp of all-purpose flour
• 1.5 tbsp cacao powder
• 1/4 tsp baking powder
• 1 tsp vanilla extract
• 1 tbsp agave or sweetener of choice
• 2 tsp vegetable oil
• 3 tbsp non-dairy milk

4. Smoothie– The quickest and one of the simplest ways to get into your diet. If you don’t eat oatmeal for breakfast, maybe you like smoothies. Smoothies are great for any time of the day. If you buy Ashwagandha in powder form, which is what I do, you can quickly put a teaspoon in your smoothies or any other blended drinks.

Ingredients:

• 1 cup mixed fruits
• one handful of spinach or kale
• 1 tsp of ashwagandha powder
• 1 cup of non-dairy milk

5. Tea– For the tea drinkers, making ashwagandha is even more straightforward. You can get already made up tea bags of ashwagandha or buy the leaves themselves. If you choose to use the leaves, remember to steep for at least 10 minutes, then strain. You can have this instead of your morning cup of joe, sip it throughout the day, or have before bed.

Ingredients:

• 1 cup of boiling water
• 1 tsp or teabag of ashwagandha leaves
• steep leaves or teabag for 10 minutes
• strain if using leaves

*So you won’t forget these quick recipes, pin the infographic below for quick reference.*

How Long Before I Notice Results

Studies have shown people taking anywhere 250mg to 1,250mg daily and have seen results from 2-4 weeks. I take 1,000mg daily or every other day, depending on what foods I make that day. I usually purchase it in powder form.

The amount a person needs will vary from person to person. It is recommended to start with a smaller dose of 300mg to 500mg per day.

Side Effects

Mild side effects can occur, such as headaches or an upset stomach. According to ncbi.nlm.nih.gov, “WS is a safe herbal supplement for general use because of the lack of severity and frequency of adverse effects (3).”

Ashwagandha As A Medicinal Herb

Ashwagandha is also used for many health problems people are experiencing. It can help with thyroid issues, boost your sex life (men and women), increases fertility, improves skin conditions, and aids with constipation are to name a few.

If taken daily, Ashwagandha can help your mental health and benefit you in many other ways as well. Such as:

• Thyroid
• Boost Your Sex Life
• Promotes Restful Sleep
• Lowers Blood Pressure
• Boost Testosterone In Men
• Increase Fertility
• Anti-Cancer Properties
•  Arthritis
• Constipation
• Improve skin conditions

Recap

Ashwagandha is a safe and natural way to treat your mental health problems. It can manage stress and anxiety, depression, and restlessness.

You can reap the benefits of this herb by ingesting by capsule or powder form. It can be incorporated into many meals and should be taken daily for best results.

If taken daily, you can see results in as little as two weeks. The side effects are little to none, which makes ashwagandha the perfect herbal supplement for general use. Remember if you are on medications, you should consult your doctor to be on the safe side.

That’s all for now. Let me know if this post has helped you. Reply in the comments below or shoot me an email. Talk to you soon.

Andie 🙂