7 Ancient Ayurvedic Herbs for Natural Stress Relief
Explore seven ancient Ayurvedic herbs that naturally relieve stress, enhance sleep, and promote overall well-being.
Ayurveda, the 5,000-year-old Indian healing system, offers natural remedies for managing stress. Here are seven herbs that can reduce stress, improve sleep, and support overall well-being:
Quick Tips for Using These Herbs:
These herbs can be used in teas, capsules, or powders to fit easily into your routine. Start small, monitor your progress, and enjoy a natural path to stress relief.
Ayurvedic Herbs for stress management
1. Ashwagandha
Used for over 6,000 years, ashwagandha is a key part of Ayurvedic remedies for stress relief. Its name translates to "odor of the horse", referencing the root's distinct smell. Recently, it became the 5th most popular dietary supplement in the U.S., generating over $10 million in sales through mainstream outlets.
How It Works
Ashwagandha helps reduce cortisol levels and regulates nervous system activity associated with anxiety and depression. Research, including a 2017 study by Choudhary et al., has shown its effectiveness in managing stress and improving overall well-being.
Practical Usage
Here’s how to incorporate ashwagandha into your routine:
Form
Recommended Dosage
Duration
Capsules
450–500 mg daily
Safe for use over 3 months
Standardized Extract
Up to 1,000 mg daily
Must include at least 6 mg withanolides
Quality Standard
0.3–1.5% withanolides
Check product label for specifics
"I always recommend that you speak to your healthcare team before starting any new supplement. I also recommend starting slowly and tracking your dosage and how you feel. Write down changes, both positive and negative, that you notice." - Dr. Denise Millstine, Mayo Clinic's Primary Care/Women's Health in Scottsdale, Arizona
Modern Applications
Ashwagandha supports balance in the body through a variety of physiological responses. According to WebMD's editorial team:
"Ashwagandha is made up of nutrients with anti-inflammatory, brain-protective, and stress-reduction abilities that may protect your body against many diseases."
For the best results, choose supplements from reputable brands that clearly list standardization levels. When combined with other herbs, ashwagandha can be part of a natural approach to managing daily stress.
2. Holy Basil (Tulsi)
Holy Basil, or Tulsi as it's called in Ayurvedic medicine, has been used for centuries to help manage stress and support emotional well-being. Here's how you can make the most of Tulsi in your daily life.
How It Works
Tulsi contains active compounds like eugenol and rosmarinic acid, which help soothe the mind. Research from 2022 highlights that Tulsi extract can improve both stress levels and sleep quality.
Usage Forms and Dosage
Form
Recommended Usage
Benefits
Fresh Leaves
3–5 leaves on an empty stomach
Quick absorption of key compounds
Tea
2–3 teaspoons steeped for 5–6 minutes
Offers a calming effect
Extract
500–3,000 mg daily
Provides concentrated support
These options make it easy to incorporate Tulsi into your routine.
Daily Integration Tips
Interestingly, Tulsi also releases oxygen throughout the day and night, enhancing its reputation as a supportive herb for overall balance.
Choosing Quality Products
To get the best results, go for organic, contaminant-free Tulsi products. Always check for organic cultivation and consult your healthcare provider before adding any new supplement to your routine.
3. Brahmi (Bacopa monnieri)
Brahmi has been a cornerstone of Ayurvedic medicine for centuries, known for its ability to support mental clarity and help the body handle stress. Traditionally classified as a "medhya rasayana" - an herb for boosting mental function and longevity - modern research backs these claims with solid evidence.
Scientific Validation
A meta-analysis of nine randomized controlled trials involving 437 participants showed improvements in attention and cognitive performance. In another study, adults taking 300 mg of standardized Brahmi extract displayed better memory recall and a stronger ability to ignore distractions.
Stress-Relief Benefits
Brahmi works by lowering cortisol levels, improving mood, and enhancing cognitive performance during stressful situations.
Dosage Guidelines
Here’s a quick look at common Brahmi formulations and their recommended dosages:
Form
Daily Dosage
Timing
Crude Herb
5–10 grams
Split into 2–3 doses
Tincture (1:5)
10–20 mL
Split into 2–3 doses
Standardized Extract
300–450 mg
With meals
Effectiveness Data
A 12-week study involving 81 adults aged 55 and older found marked improvements in memory acquisition and retention. These results were achieved using standardized extracts containing 10–20% bacopa glycosides.
Integration Tips
For best results, take Brahmi with breakfast to enhance focus and with dinner to promote relaxation. Consistent daily use for at least 12 weeks is recommended to fully experience its benefits.
"Since it is Brahmi Extract in a tablet form it is very easy to consume. After about a month of usage I can say with certainty that it is a genuine product and noticeable results are observable with increase in alertness and also calmness. It is very helpful in keeping your mind calm and concentrated." – Anand Pujari
Quality Considerations
When choosing Brahmi supplements, look for products standardized to 24–55% bacosides to ensure an effective and reliable dose.
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4. Jatamansi
Jatamansi is an Ayurvedic herb known for its calming properties and its role in supporting better sleep.
How It Works
Studies suggest that Jatamansi works by activating the GABAergic receptor complex, which helps explain its effectiveness for issues like insomnia and anxiety. This mechanism contributes to noticeable improvements in sleep patterns.
Sleep Benefits
A study from 2015 highlighted several sleep-related benefits of Jatamansi, including faster sleep onset, longer sleep duration, better sleep quality, and feeling more refreshed in the morning. Here's a summary:
Sleep Parameter
Benefit Observed
Sleep Onset
Faster time to fall asleep
Sleep Duration
Longer total sleep time
Sleep Quality
Better overall sleep quality
Morning Freshness
Feeling more refreshed
How to Use It
For managing primary insomnia, take 4 grams of powdered Jatamansi with milk three times daily after meals for one month.
Traditional Uses
Historically, Jatamansi has been used for various purposes, including as a bitter tonic, diuretic, stimulant, and to relieve spasms.
5. Shankhpushpi
Shankhpushpi helps ease mental stress and anxiety by balancing neurotransmitters and increasing dopamine levels, promoting a sense of well-being and mental alertness.
How It Works
The herb's benefits come from its specific properties:
Property
Role
Taste (Rasa)
Bitter
Potency (Virya)
Cooling
Effect
Supports brain health
Its cooling nature helps calm an overactive mind and supports mental clarity. This also makes it effective in reducing fatigue and promoting relaxation.
Benefits for Stress Relief
Shankhpushpi is known to ease tension and anxiety while reducing mental fatigue. According to Ayur Times, it also enhances brain function, improves memory and concentration, and offers support for sleeplessness and stress-related issues.
Dosage and Administration
Shankhpushpi is available in two common forms:
Safety Considerations
Although generally safe, keep these points in mind:
6. Licorice Root
Licorice root is another herb often used in Ayurvedic practices for stress management. It interacts with the adrenal system to help the body handle stress more effectively.
How It Works
Licorice root helps regulate cortisol, the primary stress hormone. By slowing down cortisol breakdown, it supports the body's ability to manage stress.
Stress Relief Benefits
Here’s how licorice root can help with stress:
Benefit
Effect
Adrenal Support
Helps the body handle stress better
Energy Balance
Keeps energy levels steady throughout the day
Recovery Aid
Assists in recovery, including after surgery
Hormone Regulation
Improves cortisol activity for better stress response
Forms and How to Use It
Licorice root is available in different forms, making it easy to include in your routine:
Safety Considerations
While licorice root is generally safe in small amounts, overuse can lead to side effects like increased blood pressure or reduced potassium levels. Keep these points in mind:
"Although licorice root is generally considered safe as a food ingredient, it can cause serious side effects, including increased blood pressure and decreased potassium levels, when consumed in large amounts or for long periods of time." - NCCIH
To get the most out of licorice root, consult a healthcare professional to find the right form and dose for your needs. If you're concerned about blood pressure, DGL supplements are a safer alternative.
7. Shatavari
Shatavari contains more than 50 bioactive compounds that support relaxation and mental well-being.
It works through specific processes in the body to help manage stress effectively.
How It Works
Shatavari provides stress relief through multiple pathways:
Mechanism
Effect
Neurotransmitter Support
Regulates serotonin and GABA systems
Cortisol Management
Helps reduce stress hormone levels
Neuroprotection
Shields neurons from oxidative damage
Cognitive Support
Enhances focus and learning ability
Stress Management Benefits
Shatavari helps balance the body's stress response while supporting mental clarity and emotional stability. Its natural calming effects soothe the central nervous system, improving sleep quality and reducing anxiety.
Forms and Usage
Shatavari is available in various forms for easy consumption:
Safety Considerations
Keep these safety tips in mind:
"Shatavari - also known as the Queen of herbs - is among the most important herbs in the ayurvedic healing tradition... It is classified as an adaptogen and Rasayana herb, which means it promotes cellular rejuvenation and lowers stress at all levels." - Art of Living Faculty
Start with a small dose to see how your body responds. Make sure to buy from reputable sources, as supplement quality can vary. Always consult a healthcare provider before starting Shatavari, especially if you're on other medications or have existing health conditions. Following these steps will help Shatavari become a helpful part of your stress-management routine.
Conclusion
These Ayurvedic herbs offer natural ways to ease stress, each playing a specific role in promoting relaxation and balance. Whether it's helping regulate cortisol levels (Ashwagandha), supporting mental clarity (Tulsi), or calming the nervous system (Brahmi), they work together to support overall well-being.
Key Tips for Using Ayurvedic Herbs
To make the most of these herbs, keep these tips in mind:
Start with small amounts, monitor how your body responds, and make adjustments as needed. Pairing these herbs with good nutrition, restful sleep, and mindful practices can create a well-rounded approach to managing stress.
"Shatavari - also known as the Queen of herbs - is among the most important herbs in the ayurvedic healing tradition... It is classified as an adaptogen and Rasayana herb, which means it promotes cellular rejuvenation and lowers stress at all levels." - Art of Living Faculty