I Took Ashwagandha Every Day for 3 Months and Now I’m a *Much* Less Anxious Human

Have you noticed that ashwagandha—an adaptogen known for its stress and anxiety-soothing properties—has been everywhere lately? It’s on your favorite wellness blogger’s feed. It’s in the pages of The New York Times. It’s all Cassandra from book club can talk about. 

Even so, as someone who’s dealt with chronic anxiety for 16 years (ugh), I was skeptical at first. What makes this holistic remedy any different than all the others (read: crystal healing, tapping, etc.)? Well, after planning my wedding and starting a new career, I decided to find out. And guess what? Now I feel a hell of a lot better. 

Dr. Stephanie Nichols is a naturopathic doctor with Onyx Integrative Medicine in Gilbert, Arizona. She is the lead formulator of Big Sister, a hormone-focused supplement brand dedicated to addressing the root causes of PMS, PMDD, PCOS and other hormone imbalances.

Ashwagandha (say it with me: ash-wa-gone-duh) is an adaptogenic herb that’s popular in ayurvedic medicine, the Indian practice of healing the body with specific herbs and foods. The word is actually Sanskrit for “the smell of a horse.” Why, you ask? Because some people say its smell is reminiscent of horse sweat.

"There isn’t a day that goes by when I do not recommend ashwaghanda," says Dr. Nichols. She says common conditions she prescribes the adaptogen for include:

• Stress and Anxiety: "It helps clients with high cortisol, chronic stress, or burnout," she says. The doctor suggests 300 to 600 mg/day of standardized extract (with 5 percent withanolides) as a dosage.
• Hormonal Imbalances: "It's especially effective for individuals with adrenal fatigue, subclinical hypothyroidism or irregular cycles," Dr. Nichols reports.
• Sleep Issues: Dr. Nichols says 500 to 600 mg taken in the evening can "promote relaxation improve sleep onset and quality."
• Adrenal PCOS: Polycystic ovary syndrome that is driven by high cortisol and DHEA levels is managed with ashwagandha

And while the supplement might sound woo-woo to skeptics, it's been tested in clinical settings: A study by Phytomedicine showed that the herb can mitigate anxiety as much as pharmaceuticals like lorazepam or imipramine (the generics of Ativan and Tofranil) when taken twice a day over 60 days. In addition to curbing anxiety, a 2012 study suggests ashwagandha also lowers cortisol levels (the chemical released into your body when you’re stressed) and reduces insomnia. Other studies claim the adaptogen balances hormones and decreases joint inflammation. Obviously every human body is different, and it’s essential to speak with a healthcare professional about your specific needs. 

You can get your ashwagandha fix numerous ways. I take two capsules in the morning and two right before bed. If you’re pill averse, add a teaspoon of the powder into a green smoothie, tea or—if you’re really brave—water. Both the capsules and the powder cost between $10 to $25 for 120 capsules or 4 to 16 ounces, depending on the brand and quantity. 

For me, it does. Like I said, anxiety has been my unwanted partner in over-thinking for a long time. It clouded my perception of my relationships, diminished my self-worth and made everyday tasks (like working, grocery shopping or watching The Real Housewives of Beverly Hills) daunting. Frankly it was exhausting, and I was desperate for a remedy that would make me feel chill, but not like a zombie (sorry, Xanax).  

I started taking ashwagandha and within a couple of weeks I was breathing easier and my thought patterns were less shame-spirally. (Is that a phrase? Now it is.) Fast-forward to two months in, when I was walking the aisles of Whole Foods with ease, no longer fearful that strangers were judging my cheese consumption. 

But the true test was my best friend’s wedding a few weeks later. See, normally I’d experience insomnia before a gathering of this nature and then be quiet for days after, replaying the event over and picking out things I could have done better. But much to my surprise I felt—dare I say?—at peace as my husband and I drove back home. So much so that he even expressed his surprise at how calm and easy-going (two qualities he rarely sees me exhibit) I seemed.

Now, don’t get me wrong. If I skimp on my regular usage I notice my old friend foe returning, but for the most part I’m feeling calm, cool and collected. And really that’s all I’ve ever wanted.