Do you feel constantly on edge? Are you exhausted at the thought of small tasks?
Stress is an unavoidable part of life. It’s true that small amounts of stress can support productivity. But, chronic levels lead to dysfunction throughout the body.
While modern medicine can be effective in lowering stress levels, there are a number of natural herbs that show promising regulating effects on the systems responsible for chronic stress.
In this article, we review the best herbs for stress and how these natural remedies can bring stress to manageable levels allowing for a more productive and peaceful lifestyle.
Table of Contents
The 12 Best Herbs for Stress:
Below are the best herbs for stress reduction. Research shows that these herbs help reduce anxiety, cortisol levels, and fatigue, and improve sleep and libido.
1. Ashwagandha
Ashwagandha has been known to reduce stress due to its anti-stress, adaptogenic effects.
Researchers believe that ashwagandha may have stress-relieving properties due to its potential to regulate the hypothalamus-pituitary-adrenal axis (HPA axis). The HPA axis is responsible for regulating the stress response and releasing stress hormones during stressful situations.
In a placebo-controlled study, ashwagandha root extract was able to reduce cortisol levels (a physiological marker for stress) in participants with chronic stress. The extract was also able to increase the subjects’ overall stress resistance which supported balanced energy levels.
A clinical trial found that ashwagandha root extract had stress-relieving properties in healthy adults. Researchers observed that the extract was able to reduce self-perceived stress levels.
A review of clinical research discussed ashwagandha’s ability to regulate the HPA axis and thus reduce stress levels. The research goes on to mention that ashwagandha also decreases the amount of cortisol released in the body.
In a human clinical trial, participants taking 240mg of ashwagandha extract saw a significant decrease in fasting morning cortisol levels compared to those taking the placebo.
Along with its anti-stress effects, researchers speculate that ashwagandha may also have an anxiolytic effect.
Summary:
Human clinical trials indicate that ashwagandha may be effective in regulating stress and decreasing levels of cortisol in the body.
2. Kava-Kava
The herb, kava-kava, may work to reduce stress and anxiety levels.
Commission E, a German governmental health agency, approves the use of kava-kava for stress, nervous anxiety, and restlessness.
In a 25-week placebo-controlled study with 101 participants, researchers observed that kava-kava extract has an anti-stress effect due to its ability to significantly reduce anxiety. They go on to mention that it could potentially be used as a safe alternative to antidepressant medications.
A double-blind trial involving 75 participants found that kava extract showed significant reductions in anxiety, stress, and co-morbid anxiety disorders. Participants were suffering from generalized anxiety disorder (GAD), which is often the result of chronic stress.
In a double-blind study, researchers compared the effectiveness of Buspirone and Opipramol, common anti-anxiety and antidepressant medications for individuals with GAD, with kava-kava extract. They found that kava was as effective as pharmaceutical medications in treating GAD.
Summary:
Human clinical research has found that kava-kava may work to reduce levels of stress in the body and support individuals with generalized anxiety disorder (GAD).
3. Rhodiola
Rhodiola is commonly used to manage stress due to its balancing adaptogenic effects.
In a clinical trial, 576mg of rhodiola extract was given daily to individuals with stress-related fatigue. The participants experienced an increase in mental performance and an anti-fatigue effect after taking rhodiola.
In the same study, the researchers also found that rhodiola helped patients with ”burnout” fatigue syndrome by decreasing cortisol levels.
A 2018 literature review highlighted Rhodiola rosea as an alternative medicine that’s great for helping to negate stress.
In a trial observing the effects of rhodiola extract on stress, anxiety, and cognition, subjects saw a significant decrease in a number of stress markers. Compared to the control group, participants who took rhodiola extract saw a reduction in self-reported stress, anxiety, confusion, anger, and depression.
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