How Long Does It Take for Ashwagandha to Relieve Stress and Anxiety?
Between back-to-back meetings, 5-minute lunches (if you're lucky), and the endless mind numbing social media scroll, modern life has made stress feel... kind of inevitable.
So it’s no surprise that natural remedies like ashwagandha have made it from the Ayurvedic streets to wellness shelves.
But let’s be honest, when you're dealing with stress or anxiety, you don’t want to wait forever for something to maybe work.
A stroll in the garden, an hour long meditation break, or a good workout session might not always be feasible, and you want something that’s quick. That offers you instant relief.
This might make you wonder How long does ashwagandha actually take to kick in? And whether or not it’ll be of immediate help to you in times of stress?
Let’s break that down for you in this blog.
First Things First: What is Ashwagandha?
Ashwagandha (Withania somnifera), a highly regarded herb in Ayurvedic practice, has become widely acknowledged around the world today for its adaptogenic qualities.
It is rich in various bioactive compounds, particularly a category of substances called withanolides, which are known for their potential anti-inflammatory and antioxidant properties.
Today, ashwagandha supplements are frequently marketed for their benefits related to stress and anxiety management, sleep improvement, male fertility, and enhancing athletic performance. These supplements generally contain extracts from the ashwagandha root, leaves, or a combination of both.
Also Read: Ashwagandha vs. Other Adaptogens
How Ashwagandha Works for Stress Relief?
Ashwagandha functions by adjusting the body's response to stress. It affects cortisol levels (the hormone associated with stress), enhances the function of neurotransmitters (like serotonin and GABA), and boosts overall resilience to stress.
These impacts lead to decreased anxiety, improved sleep quality, enhanced mental clarity over time and detoxifying your body overall.
How Long Ashwagandha Shows Its Effects?
- How long does it take for ashwagandha to work for anxiety?
Most people start to experience improvements in their stress and anxiety levels within 2 to 4 weeks of regular use. The full benefits may take as long as 8 weeks to manifest.
Scientific Evidence: A clinical trial indicated that participants taking 125 mg/day of ashwagandha reported significant decreases in anxiety (as per the Nutritional Medicine Journal) within 6-10 weeks, positive outcomes are observed.
- How long does it take for ashwagandha to work for improved sleep?
Ashwagandha can enhance sleep quality by shortening sleep onset latency (the time taken to fall asleep), increasing overall sleep duration, and improving sleep efficiency. In fact, you will find enhancements in sleep may be detected within 2 to 4 weeks, though some people report effects sooner.
- Immediate Effects
While ashwagandha doesn’t usually deliver immediate relief, some people might observe slight changes (like a feeling of calm or increased focus) during the first week of use. These initial signs suggest that the herb is starting to exercise its adaptogenic influence.
How Can You Tell Ashwagandha is Effective?
Indicators that ashwagandha is having an impact include:
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Decreased sensations of stress or feeling overwhelmed.
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Improved focus and the capacity to remain calm during stressful situations.
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Enhanced quality of sleep—falling asleep more quickly, staying asleep for extended periods, and waking up feeling refreshed.
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Greater mood consistency throughout the day.
What Foods can Provide You With the Benefits of Ashwagandha?
If you are looking for foods to combat stress and depression that have a similar effect as ashwagandha, here’s a quick list for you:
1. Green Tea (particularly Matcha)
Why it works: Matcha is rich in L-theanine, an amino acid that fosters relaxation without causing drowsiness. Similar to Ashwagandha, it helps in alleviating anxiety and stress.
Real talk: Replace your third cup of coffee with a hot matcha latte to remain focused and calm.
2. Avocados
Why it works: Packed with B vitamins, potassium, and healthy fats, avocados assist in regulating cortisol (the stress hormone).
How to use it: Mash it on toast with red pepper flakes or blend it into a smooth, creamy smoothie. Enjoy mental clarity alongside flavor.
3. Fatty Fish (such as Salmon or Sardines)
Why it works: Omega-3 fatty acids decrease inflammation and anxiety while promoting brain health, much like Ashwagandha.
Pro tip: Opt for wild-caught salmon in salads, grain bowls, or even smoked on whole-grain crackers.
4. Nuts (particularly Almonds and Walnuts)
Why it works: Loaded with magnesium and vitamin E, both known for their ability to reduce stress and enhance adrenal rush.
Snack hack: A handful of mixed nuts in the afternoon can chillax your mood and fend off junk food cravings.
5. Dark Chocolate (70% cacao or more)
Why it works: Contains flavonoids, magnesium, and natural substances that can lower stress hormones and increase serotonin levels.
Guilt-free treat: Just an ounce or two can suffice; think "mindful indulgence," not a sugar spree. You can also opt for 100 Cal Snacks’s chocolate protein bars infused with adaptogens like ashwagandha for a calming and energizing effect. And no artificial additives, sugar alcohols, or added sugars.
6. Oats
Why it works: A complex carbohydrate that helps the brain in producing serotonin. Oats can stabilize emotions, boost energy, and lessen anxiety.
Try this: Overnight oats with bananas, chia seeds, and a touch of almond butter has total Ashwagandha vibes. Or peanut butter protein bars by 100 Cal Snacks which have a nutty richness of organic peanut butter come together with the decadent crunch of unsweetened chocolate chips and pea protein crisps. Enhanced with organic amla fruit (Indian Gooseberry) powder, renowned for its Vitamin C content.
7. Bananas
Why it works: Bananas are abundant in dopamine-enhancing nutrients like B6 and magnesium, helping to regulate mood and reduce tiredness.
Fast fix: Blend one into a smoothie or have it before a workout for a natural energy boost.
8. Sweet Potatoes
Why it works: Rich in complex carbohydrates and vitamin C, sweet potatoes support cortisol regulation and stabilize blood sugar levels which are similar to adaptogens.
Try it roasted: With cinnamon and a pinch of sea salt for healing food. If you love roasted snacks, 100 Cal Snacks BBQ protein puffs are an excellent choice for quick energy and a mood booster.
9. Adaptogenic Mushrooms (such as Reishi or Lion’s Mane)
Why it works: These fungi act as adaptogens, like Ashwagandha. Reishi calms the mind, while Lion’s Mane upgrades cognitive function.
Best way to consume: Mushroom coffee blends or capsules are found in most health stores or online.
10. Eggs
Why it works: Nature's multivitamin. High in choline, B12, and protein, eggs promote brain health, decrease fatigue, and stabilize mood.
Anytime meal: Scrambled with spinach and feta or boiled for a protein-rich snack.
Bonus Tip: Mix & Match!
Create a "chill bowl" with oats, bananas, dark chocolate nibs, and walnuts. Or a "power plate" featuring salmon, sweet potatoes, and sautéed mushrooms. You’ll enjoy a blend of calming, energizing, and brain-boosting effects for all from everyday diets.
Why is 100 Cal Snacks the Go-to-Snack for Stress Relief?
At 100 Cal Snacks, we are committed to redefining what it means to snack smart—with purpose, with power, and with peace of mind.
Each of our snacks is thoughtfully enhanced with 250mg of ashwagandha, a clinically studied adaptogen known for its ability to help manage stress, improve mood, and support mental clarity.
But we didn’t stop at stress relief. Our snacks are also gut-friendly, portion-controlled at only 100 Calories, and made with clean, high-quality ingredients that support digestion, sustained energy, and overall well-being. No artificial junk. No sugar crashes. Just real nourishment in every bite.
Whether you’re hustling at work, recovering after a workout, or just need a moment of calm between the madness, 100 Cal Snacks are here to help you feel good, stay sharp, and snack without second-guessing.
So, what are you waiting for?
Try out our BBQ Protein Puffs, Chocolate Brownie Protein Bars, and Peanut Butter Protein Bars today and get rid of unnecessary stress and anxiety that troubles you.