Ashwagandha vs St John’s Wort: Which Herb Is Best for Stress

Ashwagandha and St. John’s Wort are two popular herbal supplements often used for emotional wellness and stress support.

While Ashwagandha is known for promoting relaxation and balancing stress hormones, St. John’s Wort is commonly taken to support mood and emotional balance. This article compares their differences, benefits, safety considerations, and how to choose the right one for your wellness goals.

Ashwagandha Vs John’s Wort: What’s Difference Between Them?

To better understand the differences between Ashwagandha and St John's Wort, refer to the following table:

Therefore, each herb has its unique advantages, suitable for different usage needs. If you are still unsure and don't know which product to use, consult a doctor for the most specific advice.

About Ashwagandha

What is Ashwagandha?

Ashwagandha, also known as Indian winter cherry and Withania somnifera, comes from the Sanskrit words "ashwa," meaning horse, and "gandha," meaning smell, describing the pungent odor of its fresh roots.

Ashwagandha is used in traditional Indian Ayurvedic medicine and is classified as a Rasayana (rejuvenating herb). Originally from India, it is also cultivated in Mediterranean regions, the Himalayas, Africa, the Canary Islands, the Cape of Good Hope, and Australia (Mikulska et al., 2023).

Ashwagandha has a rich chemical composition, with key active ingredients including withanolides and alkaloids.

Ashwagandha Benefits for Health

Historically, Ashwagandha has been used by healers to manage issues like sexual stimulation, pain relief (similar to modern anesthetics), overall health improvement, diuresis, deworming, and nervous system stimulation [1].

Recently, research has focused on its potential to manage stress, enhance memory, and improve physical strength. Some studies have shown promising results, highlighting its potential benefits, such as:

• Mental & Emotional Wellness: May support stress resistance, mood balance, better sleep, and cognitive function. Studies also suggest potential benefits for OCD and alcohol withdrawal symptoms [1,3,4,10].
• Brain & Nerve Support: Shows potential for neuroprotection in conditions like Alzheimer’s, Parkinson’s, and other neurological concerns; generally well-tolerated in studies [2].
• Hormonal & Reproductive Health: May help improve thyroid function, fertility in men and women, and support sexual wellness [6,7,11].
• Metabolic & Cardiovascular Health: May support blood sugar balance, heart function, circulation, and physical performance recovery [1,9,12].
• Immunity & Inflammation: May help modulate immune response and reduce inflammation linked to chronic health conditions [1,5].

Besides the benefits mentioned above, you can read more about whether Ashwagandha helps with hair loss.

Side Effects of Ashwagandha

Ashwagandha is generally well-tolerated, but some side effects, ranging from mild to severe, have been reported.

• Common side effects: stomach pain, nausea, drowsiness, and diarrhea [13].
• Rare but serious cases: liver issues, including cholestatic liver injury and jaundice [13].
• Reported incidents: one user recovered after stopping Ashwagandha; another required a liver transplant when combined with progesterone [13].
• Further research is needed to clarify Ashwagandha’s effects on liver health [13].

St John’s Wort Overview

St John’s Wort Origin

St John's Wort, also known as Hypericum or Millepertuis, has the scientific name Hypericum perforatum L. and belongs to the Hypericaceae family. The name Hypericum is believed to come from the Greek words "hyper" (meaning above) and "eikon" (meaning image).

St John's Wort is a perennial herb native to Europe and Asia, and it is now also cultivated and grows wild in the United States.

St. John's Wort contains many bioactive compounds, with hyperforin and Hypericin being the main active ingredients [14].

Benefits of John’s Wort for Health

Traditionally, St. John's Wort has been used to support the management of issues such as agitation, neuralgia, fibromyalgia, sciatica, menopausal anxiety disorders, depression, and nervous exhaustion. Additionally, it has been used to improve external wounds [14].

Below are the health benefits of St John's Wort:

• Mood, Stress & Sleep Support: May support mood balance, stress management, and sleep quality by modulating neurotransmitters like serotonin and dopamine. Some studies show effects comparable to antidepressants and benefits for OCD [14,15].
• Cognitive & Neurological Health: May support memory and reduce alcohol-related behaviors in animal studies. Effects on human memory remain unclear and may vary by dosage and extract type [14,19,20].
• Antibacterial & Antiviral Properties: Exhibits antibacterial activity against Gram-positive bacteria and antiviral effects against viruses like HSV and influenza. Antiviral activity may require light activation and has raised safety concerns in some studies [14,16,17].
• Anti-inflammatory & Digestive Support: Contains compounds that may help reduce inflammation and support gastrointestinal health, including potential anti-ulcer activity [14,18].
• Other Potential Effects: May offer antispasmodic activity and shows limited potential in cancer-related applications, though safety and drug interaction risks must be carefully considered [14,21].

Side Effects of John’s Wort

St. John’s Wort, like Ashwagandha, is generally well-tolerated, but it still poses some potential side effects for users.

• May cause digestive discomfort, dizziness, headaches, confusion, or fatigue in some users [14].
• Reported side effects occurred in 26.3% of users taking St. John’s Wort vs. 44.7% for traditional antidepressants [14].
• Rare cases of photosensitivity have been noted, especially at higher or experimental doses [14,17].
• Some individuals have experienced neurological effects like neuritis or mania, which resolved after stopping the herb [14].

Ashwagandha vs St. John’s Wort: Which Works Better?

Both herbs have been traditionally used for stress and mood support, but they work through different mechanisms and may suit different needs. The table below compares their potential benefits and safety profiles to help you decide which might be a better fit for your wellness goals:

Although many studies highlight the potential of Ashwagandha and St. John’s Wort, real user experiences on Reddit are mixed. Some consider them placebos and suggest seeing a doctor rather than relying on herbal remedies.*

Others report noticeable improvements or at least minimal side effects. Everyone has their own choice, but it’s important to remember that herbs can only offer support, they are not a substitute for prescribed treatment. If your condition worsens, don’t hesitate to seek professional help.*

Should I take ashwagandha and St. John's Wort together?

Currently, dietary supplements combine both Ashwagandha and St John's Wort to improve mental health, reduce stress and enhance emotional state. These products are thoroughly and scientifically researched to ensure safety.

However, you should not self-administer Ashwagandha and St John's Wort together. One reason is the lack of sufficient scientific evidence to determine whether using Ashwagandha and St John's Wort together is safe and effective.

Another reason is that both herbs affect serotonin levels in the brain. Combining them can lead to excessive serotonin, posing a risk of serotonin syndrome, a dangerous condition with symptoms like restlessness, agitation, tremors, and fever. Some individuals have reported experiencing serotonin syndrome when using both herbs together.

Besides St. John’s Wort, you may also be curious about combinations like Ashwagandha vs. Berberine, Holy Basil vs. Ashwagandha, or Blue Vervain vs. Ashwagandha. But remember to always consult a healthcare professional before combining herbs to ensure safety.

Things Need to Be Aware When Taking Ashwagandha and John’s Wort Together?

Although Ashwagandha and St John's Wort can complement each other in some cases, it is important to remember not to use them together without guidance, as it may lead to undesirable health effects. If you wish to combine these two herbs, you need a professional diagnosis from a doctor to have an appropriate treatment plan.

You can also use dietary supplements that combine both herbs. These products are rigorously inspected from production to safety verification.

Conclusion

Comparing Ashwagandha vs St John's Wort to determine which is "better" is not appropriate, as these herbs have different characteristics and uses that are suitable for the individual health needs of each person.

Additionally, while combining Ashwagandha and St John's Wort is possible, you should not do so without a doctor's supervision, as it may cause increased serotonin symptoms.