Goodbye winter blues: perhaps the effects of ashwagandha can help you?

The days are short, the weather cold and gray. And the tiredness seems to increase with each passing week. Do you know the feeling of not really getting going in the morning? Does your body feel heavy even after getting enough sleep? Your motivation is in the cellar and even the simplest everyday tasks are more difficult than usual?

Winter can be a challenge for many people, not only physically but also mentally. Constant exhaustion, listlessness and a depressed mood are not uncommon during the darker months of the year. This is often referred to as the winter blues or, in worse cases, even winter depression.

But there is herbal support: ashwagandha, also known as Withania somnifera or Indian ginseng, has been used in Ayurvedic medicine for centuries. Many people report that the plant makes them feel more balanced and relaxed. Perhaps ashwagandha extract is something for you too? The popular adaptogen, which can make the body more resistant to stress, is known to help find inner peace in stressful times, stabilize the sleep-wake rhythm and promote emotional resilience.

The most important facts at a glance:

Why take ashwagandha?

Ashwagandha is considered an adaptogen that can help to balance cortisol levels, support the nervous system and regulate the sleep-wake cycle [1] - factors that are often impaired during the dark winter months.

Winter blues or winter depression?

While the winter blues are mainly associated with mild low moods and listlessness, winter depression can be dominated by pronounced tiredness, irritability and withdrawal.

Additional tips for winter blues

Sufficient vitamin D, regular fresh air, exercise and a varied diet also support general well-being and can help to alleviate a gloomy winter mood.

Winter blues symptoms or winter depression: what's the difference?

Every year, the dark season puts a damper on our mood. When your mood sinks with the cold months, it can be a harmless winter blues or a serious winter depression. But what exactly is the difference?

Winter blues: The winter blues is a temporary, mild mood disorder. It is accompanied by tiredness, listlessness and an increased need for sleep. Walks in the fresh air, daylight lamps and a consciously structured daily routine often help. The mood swings associated with winter blues are not constant and last for a maximum of two weeks.

Winter depression: Winter depression is a seasonal depression. It is more severe than the winter blues and brings with it serious symptoms such as deep sadness, social withdrawal, increased irritability or severe concentration problems. Tiredness and an increased need for sleep are also classic symptoms. Winter depression usually occurs in the fall and winter and can last until spring and recur annually.

Perhaps you know it from your own experience: the days seem to consist of nothing but gray, you lack the energy for social contact and even small tasks seem overwhelming. Phew! Perhaps a vitamin deficiency could also be the reason for your constant exhaustion. For example, a vitamin D deficiency can play a role, as sunlight is less available in winter. Vitamin D is important for the production of serotonin, our “happiness hormone”. Studies show that low vitamin D levels can be associated with an increased susceptibility to winter depression. Vitamin D supplements can therefore be a useful addition here.

Ashwagandha dosage: effect on the body and psyche

Ashwagandha is one of the best-known adaptogens, i.e. plant-based active ingredients that can make the body more resistant to stress [1]. But how exactly can it help us with the winter blues and winter depression?

Ashwagandha regulates the cortisol level

Cortisol, our “stress hormone”, is directly linked to emotional well-being. Ashwagandha can help to balance cortisol levels and thus promote general well-being.

Ashwagandha supports the sleep-wake rhythm

A stable day-night rhythm is necessary for restful sleep. Ashwagandha can help to stabilize this.

Ashwagandha promotes cognitive performance 

Concentration problems are a common side effect of winter depression. Ashwagandha can help you to improve your focus.

Ashwagandha has a positive effect on the psyche

Studies (double-blind, placebo-controlled) have investigated the extent to which ashwagandha can play a role in emotional balance.

Checklist: How to bring more light into the dark season

Use more daylight

Going out in the morning or using a daylight lamp stabilizes serotonin levels.

Exercise in the fresh air

Walks and sport increase your well-being and help to get your circulation going.

Replenish vitamin D

A vitamin D deficiency can depress your mood. It is therefore particularly important to have a sufficient supply in winter.

Maintaining social contacts

Regular meetings with family and friends can help you to feel less listless and depressed.

Enjoy warmth & coziness

A cuddly blanket, tea and relaxing music provide comfort and relaxation.

Keeping an eye on nutrients

A balanced diet with vitamin B6 and magnesium supports nerves and energy levels.

Conclusion: banish the winter blues with ashwagandha

The winter months do not automatically have to be associated with a depressed mood and loss of energy. It may feel difficult to get started, but small, conscious changes can make a big difference. Ashwagandha supplements such as ashwagandha rose root complex, ashwagandha powder, sleeping berry supplements and other products can provide natural support. If you also focus on a healthy lifestyle, a balanced diet, vitamin B6 and sufficient exercise in the fresh air, you can feel invigorated and balanced.

Try it out! Because even winter can be full of energy and well-being!

FAQ - Frequently asked questions

What do doctors say about ashwagandha?

Much research is being carried out into the effects of ashwagandha. Studies suggest that the adaptogen can positively promote general well-being and also support other processes in the body. Among other things, scientists are investigating the extent to which ashwagandha can increase the level of the anti-ageing hormone DHEA. Ashwagandha can therefore be considered a general support for physical and mental balance. Anyone taking medication or suffering from health problems should seek medical advice before taking ashwagandha capsules.

When should you take ashwagandha?

If you want more energy during the day, you can use it in the morning; for a calming routine, evening hours are recommended.

What does ashwagandha do for women?

Women in particular report that products made from ashwagandha root help them to feel more relaxed and balanced. The plant is often recommended for support during hormonal fluctuations.

When should ashwagandha not be taken?

People with autoimmune diseases, a sensitive gastrointestinal tract or hormonal disorders should consult a healthcare professional before taking ashwagandha.

How long does it take for ashwagandha to take effect?

Many people notice the first positive effects after just a few days. However, the full effect can unfold after two to four weeks.

Preventing the winter blues: what is the best ashwagandha dosage?

The recommended ashwagandha dosage is between 300-600 mg daily, depending on the preparation. You should pay attention to the quality of the ashwagandha extract.

Can ashwagandha have side effects?

If the dosage is too high, slight gastrointestinal complaints or drowsiness may occur. The recommended dosage should therefore not be exceeded.

Sources

[1] https://pubmed.ncbi.nlm.nih.gov/31517876