Calm your gut, calm your mind: Ashwagandha and the gut-brain connection

Ashwagandha is an ancient Ayurvedic herb that’s gaining modern recognition. It is best known for reducing anxiety, easing stress, and promoting quality sleep. But its benefits don’t stop there. Ashwagandha also has antimicrobial properties, helping to inhibit the growth of certain pathogens in the gut.

You’ve probably heard the phrase “gut feeling”, and maybe you’ve even noticed how stress tends to show up in your digestion. Symptoms like bloating, cramping, or food sensitivities are incredibly common when you’re under pressure. That’s because of the gut-brain connection – a two-way communication system where the brain and gut send signals to each other via the vagus nerve. This means your gut microbiome can directly affect your mental health, and vice versa.

When you’re chronically stressed, it doesn’t just affect your mind; it impacts your gut too. Stress can slow digestion, increase inflammation, disrupt your gut bacteria (dysbiosis), and elevated cortisol alone can trigger uncomfortable symptoms like bloating or heightened food sensitivities.

How Ashwagandha supports the gut-brain axis

Ashwagandha offers a range of benefits that support both mental wellbeing and digestive health. These two systems are deeply connected through the gut-brain axis. From reducing stress hormones to improving communication between the brain and gut, here’s how this adaptogenic herb helps bring balance from the inside out –

Ashwagandha as an adaptogen

Ashwagandha helps the body adapt to stress by reducing anxiety, improving sleep quality, and supporting a more stable mood.¹

Cortisol, inflammation & the gut

It also helps regulate cortisol², which is crucial since chronic stress can thin the gut lining, trigger inflammation, and disrupt your gut flora. Ashwagandha’s anti-inflammatory and antioxidant properties may protect the digestive tract and reduce oxidative stress.

Calming the nervous system

Ashwagandha supports the nervous system by calming the sympathetic fight-or-flight response and activating the parasympathetic rest-and-digest system. This improves digestion, bowel movements, and nutrient absorption.

Rebalancing the gut-brain axis

It also helps modulate the gut-brain axis³, improving the way your brain and gut communicate. For example, when stress tells the gut to slow down digestion, ashwagandha helps restore balance between the two.

Supporting brain health and cognition

Ashwagandha regulates the HPA (hypothalamic-pituitary-adrenal) axis and may support neuronal regeneration.⁴ Studies have shown it can improve memory, focus, processing speed, and executive function⁵, making it a powerful tool for both mental and digestive wellbeing.

Gut health toolkit

Looking to support your gut-brain axis naturally? Here are some simple, powerful habits to include in your daily routine – each one designed to help reduce stress, support digestion, and nourish your microbiome from the inside out.

1. Blend Ashwagandha into your morning kefir + prebiotic smoothie

Ashwagandha can encourage the growth of beneficial gut bacteria and inhibit pathogens. This makes it a perfect addition to your daily gut health routine, especially when paired with fermented foods and prebiotics. Combine kefir, Complete Prebiotic and Ashwagandha into a daily gut health smoothie!

2. Stimulate your vagus nerve

Breathwork and time in nature help tone the vagus nerve, which plays a key role in calming the nervous system and supporting healthy digestion.

3. Eat slowly and mindfully

Chewing thoroughly and eating without distractions activates the parasympathetic “rest and digest” response, which supports smoother digestion and gut function.

4. Move daily – even a walk counts!

Gentle exercise like walking helps stimulate digestion, lower cortisol, and boost microbiome diversity, especially when done outdoors in nature.

5. Prioritise quality sleep

Poor sleep disrupts gut bacteria and throws off your mood-regulating neurotransmitters. Aim for consistent, restorative sleep to support both brain and gut health.

6. Get enough magnesium

This key mineral supports neurotransmitter balance, helps with stress resilience, and thanks to its muscle-relaxing properties, can even ease tension in the gut. Check out The original chill pill: 3 ways magnesium can help you sleep.

Pregnant women should not take Ashwagandha. If you are taking diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives, SSRIs or medications for thyroid problems, please consult your doctor before taking Ashwagandha. Individuals scheduled for surgery should discontinue use at least two weeks in advance due to possible interactions with anaesthesia.

Check out Shann’s article, Why I take ashwagandha EVERY day….

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.