Ashwagandha vs Valerian Root: Which Is Better for Reducing Stress?
In today's fast-paced world, many people struggle with elevated stress levels. Over time, chronic stress can take a toll both mentally and physically, increasing the risk of anxiety, depression, heart disease, and more.
When looking for ways to better manage stress, many people turn to natural supplements for support. Two of the most popular stress-relieving supplements are ashwagandha and valerian root.
What Is Ashwagandha?
Ashwagandha is an adaptogenic herb that has been used in India's Ayurvedic medicine system for over 3,000 years. The shrub's root and berry are used to make adaptogen supplements that help the body manage stress.
Some key ashwagandha benefits include:
- Reducing cortisol levels
- Easing anxiety and depression
- Lowering blood sugar levels
- Decreasing inflammation
- Boosting testosterone and fertility in men
What Is Valerian Root?
Valerian is an herb native to Europe and Asia. Its roots are commonly ground into powder and used to promote relaxation and sleep.
Some potential benefits of valerian root include:
- Improving sleep quality
- Reducing anxiety
- Easing menstrual cramps
- Lowering blood pressure
How Ashwagandha and Valerian Root Influence Stress
Though ashwagandha and valerian root have some overlaps in benefits, they seem to influence stress response in slightly different ways.
Ashwagandhas Effects on Stress Response and Beyond
As an adaptogenic herb, ashwagandha aims to bring the body into overall balance. It regulates key hormones and physiological processes to help us manage stressors.
Specifically, ashwagandha has been shown to:
- Reduce the stress hormone cortisol
- Lower anxiety scores and psychological distress
- Increase resistance to fatigue and improve energy levels
- Enhance concentration, motivation, and performance
Research also suggests ashwagandha may:
- Boost fertility and testosterone in men
- Support memory, reaction time, and information processing
- Reduce long term inflammation
Valerian Root as Natures Tranquilizer
In contrast to ashwagandhas whole-body balancing effects, valerian root has more direct sedative properties. Compounds in the root appear to increase gamma aminobutyric acid (GABA) activity.
GABA is an inhibitory neurotransmitter that blocks nerve impulses between nerve cells in the brain. Higher GABA activity brings about calming effects that make it easier to fall asleep.
Through this mechanism, valerian root can:
- Improve sleep onset and quality
- Lower daytime anxiety
- Increase calmness and contentment
Valerian may also ease anxiety through modulating serotonin, norepinephrine, and other key neurotransmitters and stress hormones.
Ashwagandha vs. Valerian Root: Key Differences
Though both supplements show promise for moderating the effects of stress, they have some key differences:
Effects on Energy Levels
A big distinction is that ashwagandha is energizing, while valerian is sedating and can cause drowsiness. Ashwagandha helps counteract fatigue yet maintain a calm presence of mind.
Range of Benefits
Ashwagandha is considered a rasayana herb in Ayurvedic medicine, meaning it nourishes and brings the entire mind/body system into balance. The effects go well beyond stress adaptation.
On the other hand, valerian root focuses narrowly on promoting relaxation, tranquilization, and sleep.
Safety and Side Effects Profile
Both supplements are generally safe for short-term use in healthy adults. Mild side effects could include headache, dizziness, upset stomach or diarrhea.
The sedative nature of valerian means it should not be combined with other sleep aids or medications with drowsiness as a side effect.
Regulation and Dosing
Dietary supplements are not well regulated compared to pharmaceutical drugs. While both plants themselves are safe, look for reputable brands that test for purity, heavy metals, and high ingredient potency.
Follow the brands dosage guidelines, especially when first taking either supplement.
Who Might Benefit More From Each Supplement?
Based on the differences above, ashwagandha and valerian may be better suited for some people over others.
Who May Benefit More From Ashwagandha
- Those looking for energizing calmness without drowsiness
- People wanting to improve multiple aspects of health related to stress
- Men seeking higher fertility and vitality
- Individuals needing a performance and concentration boost
- Athletes and fitness enthusiasts
- Those with high inflammation levels
Who May Benefit More From Valerian Root
- People struggling with insomnia or restless sleep
- Those who tend to feel sedated, foggy, or slowed down from sleep aids
- Individuals wanting a strong calming effect for anxiety or muscle tension
- Anyone struggling to turn their mind off at night
- Women suffering from painful periods
Can You Take Ashwagandha and Valerian Together?
Theres limited research on combining ashwagandha and valerian root. However, because both have some overlapping stress-lowering and sedative properties, stacking them could enhance these effects.
If you decide to use both supplements, its wise to:
- Start with lower doses of each
- Take earlier in the day since the combo may increase sleepiness
- Avoid driving or operating heavy machinery until you know how they affect you
- Discontinue use if you experience worrying side effects like fainting or an irregular heartbeat
- Talk to your doctor first if taking other medications or have underlying medical conditions
Other Science-Backed Anti-Stress Supplements
In addition to ashwagandha and valerian root, other supplements with promising stress-lowering potentials include:
Lemon Balm
Lemon balm is a minty herb used for reducing anxiety, improving sleep, and lifting mood. Studies confirm taking lemon balm extract can significantly increase calmness and reduce stress.
Omega-3 Fatty Acids
Found abundantly in fatty fish, omega-3s help form healthy cell membranes, support neurotransmitter activity, and regulate the stress response system. Clinical research finds omega-3 supplements reliably reduce anxiety levels.
Adaptogens
Like ashwagandha, most adaptogens are believed to help regulate the physiological response to stress. Other popular adaptogenic herbs include Rhodiola rosea, panax ginseng, and holy basil.
CBD Oil
The cannabis-derived compound CBD interacts with receptors throughout the body involved in regulating fear, pain perception, immune function, mood and motivation. Though research is in early stages, multiple studies confirm CBD oil can reduce anxiety.
The Takeaway Who Wins: Ashwagandha vs Valerian Root?
Ashwagandha and valerian root take two different approaches for combatting the effects of stress.
With its wide range of benefits and energizing nature, ashwagandha is ideal for whole-body balance improving your resilience on mental, physical and emotional fronts.
On the other hand, valerian root excels as natures tranquilizer. If your main goal is to calm your mind, relax your muscles, fall asleep faster, or stay asleep through the night, valerian can offer powerful relief without morning grogginess.
Ultimately, the winner depends most on your personal needs and goals in relieving stress and anxiety.
1. https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-lemon-balm
2. https://pubmed.ncbi.nlm.nih.gov/28387877/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/
FAQs
What's the difference between ashwagandha and valerian root?
Ashwagandha is an energizing adaptogen that helps the body combat stress by balancing hormones and physiological processes. Valerian has sedative effects to promote relaxation, sleep, and tranquility.
Can you take ashwagandha and valerian root together?
Yes, but you may experience enhanced effects on sleepiness and sedation. Start with lower doses of each. Avoid driving or operating heavy machinery until you know how you respond.
When should you take these supplements?
Ashwagandha can be taken morning or night. Take valerian at night several hours before bed since it can leave you groggy the next morning.
Are ashwagandha and valerian root safe?
Both are considered safe in the short term for healthy adults. People on medications or with medical conditions should speak to a doctor first. Buy from reputable brands that test purity.
Do ashwagandha and valerian interact with medications?
Ashwagandha may interact with thyroid, blood pressure and sedative medications. Valerian can dangerously enhance anesthesia and substances with sedative effects.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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