You’ve felt it — that knot in your stomach after a long day, the racing thoughts as you try to sleep, or the urge to pour a drink to “unwind.” Stress has a sneaky way of driving our habits, especially when we’re trying to cut back on alcohol. It clouds your judgment, weakens your resolve, and nags at you with the suggestion that one sip might make everything better.
But what if there were a natural way to increase stress resilience and simply “turn off” that incessant craving instead of wrestling with it? This is exactly the type of problem adaptogens such as ashwagandha have the power to address.
The Power of Adaptogens
As we’ve already learned, adaptogens are natural substances that help us adapt to stress by supporting balance in the systems most affected by it — primarily our hormones and nervous system. Adaptogens act as a buffer, making us more resilient and less reactive to stress triggers. Ashwagandha deserves a spotlight of its own for its unique ability to support emotional stability and help you on your alcohol reduction journey.
Recent research sheds light on the potential of ashwagandha to help you manage stress, regain emotional balance, and keep cravings at bay naturally. Let’s dive into the science behind this herb and how to incorporate it into your daily routine.
1. Ashwagandha Targets Cravings at Their Source
A groundbreaking study explored the potential of ashwagandha (Withania somnifera) to reduce anxiety and cravings associated with alcohol withdrawal by increasing levels of GABA and serotonin. An inhibitory neurotransmitter, GABA causes relaxation and is boosted by alcohol, while serotonin, the “feel good” neurotransmitter, contributes to well-being.[1]
The authors of the study tested the impact of ashwagandha on mice exposed to alcohol for 30 days. The anxiety and jitters that often come with withdrawal are partially attributed to GABA depletion that alcohol leaves in its wake. Mice that were given ashwagandha during the withdrawal phase showed significantly less anxiety, as measured by time spent exploring open spaces in a behavioral test. This calming effect was dose-dependent: The higher the dose of ashwagandha, the more relaxed the mice became. Better yet, ashwagandha also reduced the mice’s alcohol cravings, steering them toward drinking water instead of ethanol.
As it turned out, the secret to ashwagandha’s effectiveness lay in its influence on the brain’s chemical messengers GABA and serotonin. These changes helped counteract the imbalances caused by chronic alcohol use, such as heightened stress and cravings and act as a potential lifeline for anyone struggling in the early stages of leaving alcohol behind.
2. Ashwagandha Lowers Cortisol and Builds Stress Resilience
A 2021 study took a closer look at the mechanism behind ashwagandha’s purported stress-busting effects and found that it decreases levels of the stress hormone cortisol while leading to higher cognitive flexibility — the ability to adapt our thinking and behavior in challenging situations.[2] As it turned out, taking Ashwagandha for just 90 days improved memory and focus while increasing overall well-being!
The double-blind, placebo-controlled trial included 125 participants aged 20–55 who reported moderate stress levels. Over 90 days, they were given either a daily 300 mg sustained-release ashwagandha capsule or a placebo. The results? Astonishing improvements across several measures.
The subjects taking ashwagandha experienced better recall memory and made fewer errors in cognitive tests compared to the placebo group. Their stress levels, measured by the Perceived Stress Scale (PSS), dropped substantially. These reported results had biological backing as well: The subjects had lower serum levels of cortisol levels — a biological marker of stress. Sleep quality also improved dramatically, with reductions in insomnia and better overall rest. Remarkably, these gains occurred without adverse side effects, confirming that ashwagandha is both effective and safe for daily use.
How To Incorporate Ashwagandha Into Your Routine
Ready to make ashwagandha a part of your life? Here are practical ways to do so, starting with the most natural methods:
- Ashwagandha powder in smoothies or oatmeal. Begin your day with a stress-busting breakfast by adding a teaspoon of ashwagandha powder to your morning smoothie or oatmeal. Its earthy taste blends well with fruits, honey, or nut butter.
- Relaxing evening tea. Wind down with a soothing cup of ashwagandha tea before bed. Look for teas that combine ashwagandha with complementary calming herbs such as chamomile or lemon balm for enhanced relaxation and better sleep.
- Homemade ashwagandha elixir. Create a warming elixir by mixing ashwagandha powder into a cup of hot milk (dairy or plant-based) with a dash of cinnamon and honey for a comforting drink to ease stress and promote better sleep.
- Ashwagandha supplements. If you prefer a consistent dose without extra preparation, ashwagandha supplements are a great option. Look for high-quality capsules or tinctures that specify the active compound — withanolides — for maximum potency. Start with a low dose (300–500 mg per day) and gradually adjust as needed.
A Note of Caution
While ashwagandha is generally safe, it’s important to consult with your doctor before incorporating it, particularly if you…
- take medications for thyroid, blood sugar, or blood pressure management.
- are pregnant or breastfeeding.
- use supplements such as valerian root, kava, or echinacea that might interact with ashwagandha or lead to immune system imbalances.
- take thyroid-supporting supplements such as iodine or kelp (to avoid potentially overstimulating thyroid function, especially in those with hyperthyroidism).
By starting with natural approaches and exploring supplements if needed, you can harness the benefits of this ancient herb to reduce stress, improve sleep, and stay on track with your alcohol reduction goals.
Summing Up
As a powerful adaptogen, ashwagandha reminds us of a simple truth: Our body already possesses the tools to manage stress and regain balance. This herb simply enhances what’s already within us by amplifying our innate ability to adapt and thrive.
By supporting the nervous system, improving focus, and increasing emotional stability, ashwagandha acts as a bridge to our inner resilience. Whether you’re reducing alcohol intake, managing the pressures of daily life, or striving for better sleep and clarity, adaptogens help you tap into the strength you already hold. Adding them to your routine is a step toward harnessing your natural potential and making way for the calm, capable version of yourself that’s always been there.
