Calm is very important for our comfort and mental health. The world around us, the pace of life and the amount of responsibilities we take on each day increasingly overwhelms us. Situations that cause stress or states of irritation often become unavoidable. We often think that this is the "charm of our times", but this is not entirely true. For as early as in Ayurveda (this is one of the oldest systems of medicine in the world, dating back some 5,000 years), ashwagandha is mentioned. This plant is recognised as an adaptogen, i.e. a substance that assists the body in dealing with stress and restores balance.
Ayurvedic texts such as the Charaka Samhita and the Sushruta Samhita, which are ancient medical treatises, describe the properties of ashwagandha and its beneficial effects on the body. Modern scientific research has also taken an interest in ashwagandha and its potential health benefits. In recent years, many laboratory studies have been conducted to investigate its pharmacological properties and potential therapeutic applications. As a result, ashwagandha has become a popular dietary supplement worldwide and is available in various forms such as powder, capsules, extracts and teas. You can find out about its effects on our nervous system and how it works on the body when used as a supplement in this article.
Why it is better not to get nervous
Being nervous can have a negative impact on your physical and mental health. Prolonged stressful situations and feelings of anxiety can lead to elevated levels of cortisol, the stress hormone, which can negatively affect the cardiovascular system. Regular exposure to stress can increase the risk of hypertension, heart disease, obesity and other health problems.
Constant nervousness can lead to the onset or exacerbation of symptoms of depression, anxiety and other mental disorders. It also affects our concentration, decision-making ability and overall quality of life.
Interpersonal relationships are an important, often undervalued aspect of life. Anxiety often leads to irritability, anger and aggression, which can negatively affect our relationships with other people. This can lead to conflict, deteriorating communication and weakening bonds with loved ones.
When we get too stressed and angry, our productivity and efficiency can suffer. It is difficult to focus on tasks, make rational decisions and solve problems effectively when our thoughts are focused on negative emotions.
Prolonged annoyance can lead to chronic stress, which negatively affects the immune, endocrine and nervous systems. This, in turn, can increase the risk of various medical conditions.
It is worthwhile to take care of stress management techniques such as regular physical activity, meditation, deep breathing, developing positive habits, maintaining a healthy lifestyle and nurturing social relationships. However, if you are struggling to control your annoyance and are feeling a significant impact on your health and daily life, it is worth consulting your doctor or a mental health professional who can help you manage stress and negative emotions. It is also worth introducing ashwagandha supplementation into your diet.
The structure of the nervous system
The nervous system is an extremely complex system that is made up of many components and structures. It is divided into two main parts: the central nervous system (CNS) and the peripheral nervous system (OuN).
Central nervous system:
The most important organ of the nervous system is the brain. It is made up of different parts, such as the crescerebrum, intercerebrum, midbrain and hindbrain. The brain controls most of the body's functions, including thinking, motor coordination, senses and many others. Within the spinal column is the spinal cord, which has the function of conducting nerve signals between the brain and the rest of the body. It takes part in the management of movement and also transmits sensory signals to the brain.
Peripheral nervous system:
The brain and spinal cord are connected to the rest of the body by peripheral nerves (these are nerve fibres). They are divided into sensory nerves, which transmit sensory information to the CNS, and motor nerves, which transmit motor signals from the CNS to muscles and glands.
The peripheral nervous system also includes receptors These are sensory structures scattered throughout the body that respond to various stimuli, such as light, sound, touch or temperature. Receptors convert these stimuli into nerve impulses, which are then sent to the CNS.
The basic nerve cells that transmit electrical and chemical signals in the nervous system are called neurons They consist of a cell body, dendrites (which receive signals) and axons (which transmit signals).
The autonomic system is the part of the OuN responsible for regulating automatic bodily functions such as respiration, heart rate, digestion and other internal processes.
The entire nervous system works by transmitting electrical and chemical signals between nerve cells. Neurons communicate with each other using chemicals called neurotransmitters The structure and function of the nervous system are very complex and are still being studied by scientists, and its role in regulating various aspects of the body's life is extremely important.
How ashwagandha affects the nervous system
Ashwagandha affects the nervous system and can have a beneficial effect on various aspects of the nervous system. Mainly, it has a stimulating effect on the brain, but this is not the only positive effect on the human body. Ashwagandha is often classified as an adaptogen, meaning that it can help the body to cope with stress. Research suggests that ashwagandha may reduce levels of cortisol, the stress hormone, as well as influencing the regulation of the endocrine system. It may also help reduce symptoms of anxiety.
It is being studied for its potential neuroprotective and cognitive properties. Some studies indicate that ashwagandha may improve memory, concentration, attention and other cognitive functions. This may be due to its effects on levels of neurotransmitters such as GABA (gamma-aminobutyric acid) and acetylcholine, which are associated with brain function.
Ashwagandha contains compounds with antioxidant properties, such as withanolides, which may help protect nerve cells from oxidative stress and inflammatory damage. This may have beneficial effects on the health and function of the nervous system.
Some studies suggest that ashwagandha may have antidepressant effects. It has been shown to affect various neurotransmitter pathways associated with depression, such as serotonin, dopamine and GABA. This may contribute to improving mood and reducing depressive symptoms. Vulnerability to illnesses such as depression or anxiety is often caused by too much cortisol in the body, which is why it is so important to learn how to manage stress.
Where stress comes from
Stress is the body's response to a variety of challenges and situations that are perceived as difficult, challenging or threatening. There are many factors that can contribute to stress.
Life situations. Problems at work, financial difficulties, conflicts in the family, health problems or life changes (e.g. moving house, divorce) can all be sources of stress.
Commitments and time pressure. Excessive responsibilities, exorbitant social expectations, schedules and deadlines can cause stress due to time pressure and the need to meet demands.
Emotions and psychological reactions. Anxiety, uncertainty, feelings of helplessness, a sense of loss of control over a situation or a lack of coping skills can cause stress.
Lifestyle. Unhealthy lifestyle habits, such as an unhealthy diet, lack of regular physical activity, excessive alcohol consumption or use of psychoactive substances, can affect our resistance to stress.
Social environment. Tensions in interpersonal relationships, social isolation, group pressure or conflict can contribute to feelings of stress.
Genetics and biological factors. Some people may be more susceptible to stress due to genetic factors or individual biological characteristics, such as levels of stress hormones (e.g. cortisol).
It is worth remembering that stress is a natural reaction of the body and can also be a positive stimulus to mobilise action. However, prolonged or chronic stress usually has negative consequences for physical and mental health. Therefore, it is important to manage stress skilfully through appropriate stress management strategies, such as relaxation, physical activity, social support or techniques to reduce emotional tension, as well as providing one's body with the necessary nutrients to support the proper functioning of the nervous system.
How to deal with stress
Dealing with stress is important for maintaining mental and physical health. Think about what exactly causes your stress. Being aware of the causes will give you a better understanding of what causes stress and how to deal with it. Take care of your physical health as it affects your emotional state. Make sure you are getting enough sleep, moving regularly and eating healthily. Also try to find time to relax and unwind Organise your time wisely. Focus on time management and priorities to avoid feeling overwhelmed. Create schedules, set goals and try to set yourself realistic tasks. This will make it easier to keep things under control and reduce the stress of overload. Develop healthy coping strategies. Instead of turning to harmful methods of coping with stress, such as excessive alcohol or substance abuse, rely on healthy strategies. This could include playing sports, writing, art, reading, listening to music or developing other hobbies that bring you joy and solace. Eat properly. Remember that the health of your whole body depends on what you provide it with, and use supplementation if necessary.
Remember that dealing with stress is a process that takes time and trying different techniques. Act systematically, be patient with yourself and look for solutions that best suit your situation.
Supplements with ashwagandha
Ashwagandha is a popular herb in Ayurvedic medicine that has been used for centuries for its adaptogenic and health properties. Ashwagandha is also known as 'Indian ginseng' and is widely available in the form of dietary supplements. Ashwagandha is considered an adaptogen, meaning that it helps the body cope with physical, mental and environmental stress. Ashwagandha supplements can help regulate cortisol levels in the body.
Ashwagandha may have a positive effect on cognitive functions such as memory, concentration and cognitive abilities, with some studies suggesting that ashwagandha may improve brain function and support mental health.
It is known for its anti-anxiety and anti-stress properties. Regular use of ashwagandha supplements can help reduce symptoms of stress, anxiety and depression.
It also affects the immune system, helping to strengthen the body's natural defences against infection and disease. It may also have anti-inflammatory effects.
Some studies indicate that ashwagandha may have a beneficial effect on blood sugar levels.
Ashwagandha supplements can come in different dosages and forms, so it is always worth reading the manufacturer's recommendations.
Who ashwagandha supplements are for
Ashwagandha supplements are widely available and can be taken by any adult, as long as there are no contraindications or sensitivities to any of the supplement's ingredients. Ashwagandha supplementation is particularly recommended for people experiencing stress, those with sleep disorders, as well as athletes and others involved in physical activity.
What are the key ingredients in ashwagandha supplements?
Ashwagandha, also known as 'Indian ginseng', is an herbal supplement that is widely used for its potential health benefits. The key ingredients in ashwagandha supplements may vary depending on the form of the supplement and the manufacturer, but the most important active ingredient in ashwagandha is withanolides.
- Withanolides - a group of compounds belonging to the steroids that occur naturally in ashwagandha. They are considered the main bioactive components of ashwagandha, which are responsible for its adaptogenic properties and health benefits.
- Alkaloids - contribute to ashwagandha's health properties.
- Vitamins and minerals - e.g. vitamin C and minerals (e.g. iron) naturally found in ashwagandha.
- Aminoacids - ashwagandha contains variousamino acids, such as glycine, tyrosine and threonine, which are essential components of proteins and can affect various bodily functions
- Polyphenols - ashwagandha is a source of polyphenols such as flavonoids, coumarins and gallic acid. Polyphenols are powerful antioxidants and may have health benefits.
Please note that the composition of ashwagandha supplements may vary depending on the manufacturer and the form of the supplement (e.g. capsules, powder). It is important to read labels for specific information about a particular ashwagandha supplement and the dosage appropriate for individual needs
Benefits of using ashwagandha supplements
The use of ashwagandha supplements has many benefits, including:
- Reducing stress and improving mental health
- Increased energy and stamina
- Improving brain function
- Supporting hormonal health
- Improving skin condition
Undesirable effects of using hair supplements
Although ashwagandha supplements are generally considered safe, occasionally, some people may experience unwanted side effects. Here are some potential side effects of ashwaghandha supplementation:
- A feeling of drowsiness or sedation
- Gastrointestinal disturbances
- Interactions with medications
- Interactions with thyroid hormones
- Side effects in pregnant and breast-feeding women
- Interactions with psychotropic and anti-anxiety drugs
Most adults can tolerate ashwagandha supplements without any problems. However, if you have any doubts as to whether ashwagandha supplementation will be good for you or you are taking other medications it is advisable to consult your doctor before starting supplementation.
How often to use ashwagandha supplements
The frequency of use of ashwagandha supplements depends on several factors, such as the purpose of the supplementation, the quality of the product, the dose and individual tolerance. Therefore, you may wish to consult your doctor or nutritionist before starting supplementation with ashwagandha or any other supplement.
Most scientific studies on ashwagandha are based on short-term research protocols that lasted from a few weeks to a few months. The recommended dose of ashwagandha in supplements is usually between 300 mg and 600 mg per day. However, dosages can vary from product to product, so always read the label and follow the manufacturer's recommendations.
Cyclic use is also recommended for many herbal supplements, including ashwagandha. This means that you take the supplement for a certain period of time and then take a break. For example, one might take an ashwagandha supplement for 8-12 weeks and then take a break for 2-4 weeks. This approach is to avoid possible tolerances or side effects.
What to consider when choosing ashwagandha supplements
When choosing the ashwagandha supplement that is right for you, there are several factors to consider. Here are some tips that can help you make the right choice.
Product quality: choose supplements that come from reputable manufacturers with quality certifications. Check the label and make sure the product is free of artificial additives, fillers and artificial colours.
Composition and purity: Read the composition of the supplement to ensure that it contains pure ashwagandha without unnecessary additives. Make sure the product is standardised, meaning it contains a certain amount of active ingredients.
Dosage and recommendations: Read the dosage recommendations on the packaging. Consult your doctor if necessary.
Safety and potential side effects: Ashwagandha is generally considered a safe plant, but in some cases it can cause side effects such as nausea, diarrhoea, fatigue or mood changes. If you have any existing medical conditions or are taking other medications, consult your doctor before starting supplements.
Discover the top 5 ashwagandha supplements in 2026
When creating our product reviews, we consider the ingredients and research their safety. We analyse the opinions of industry experts and the experiences of product users. We obtain recommendations from authorised retailers and use available sources of knowledge about the active ingredients and how they work. We personally verify the action, texture, scent and feel of the products, and assess value for money.
Below are detailed reviews by our editors with a description of each product indicated.
