Does Ashwagandha Lower Cortisol Levels?

Ashwagandha, scientifically known as Withania somnifera, has gained attention as a natural approach to managing stress. This ancient herb from India contains active compounds that may influence your body’s stress response system. The question “does ashwagandha lower cortisol” has prompted numerous scientific studies examining its effects on this primary stress hormone.

Recent research suggests ashwagandha supplementation may reduce cortisol levels in adults experiencing stress. The herb works through multiple pathways in your body to potentially moderate stress hormone production. Let’s explore what current science tells us about ashwagandha’s effects on cortisol.

What Is Ashwagandha?

Ashwagandha grows as an evergreen shrub in India and parts of Africa, where it has been used in traditional Ayurvedic practices for centuries. The plant’s roots contain bioactive compounds called withanolides that give ashwagandha its potential health properties. These natural compounds may influence your hypothalamic-pituitary-adrenal (HPA) axis, the system that controls cortisol production.

In Ayurvedic medicine, practitioners consider ashwagandha a Rasayana, which means it supports overall vitality and longevity. The herb’s botanical name comes from Sanskrit words meaning “sleep-inducing,” reflecting its traditional use for promoting relaxation. Modern research focuses on how these traditional uses translate into measurable effects on stress hormones.

Scientific Evidence on Ashwagandha and Cortisol Levels

Multiple clinical trials have examined whether ashwagandha supplementation affects cortisol levels in stressed adults. Understanding this research helps clarify what we know about ashwagandha’s potential benefits. The following sections break down the key findings, mechanisms, and practical considerations from these studies.

Clinical Studies and Findings

A comprehensive review of nine randomized controlled trials involving 558 participants found that ashwagandha supplementation may significantly reduce cortisol levels compared to placebo. The studies showed cortisol reductions ranging from 11% to 30%, with one major trial reporting a 27.9% decrease after 60 days of supplementation. These results suggest ashwagandha may offer meaningful support for cortisol management.

Participants taking ashwagandha also reported improvements in perceived stress levels and sleep quality. The consistency across multiple studies strengthens the evidence for ashwagandha’s potential effects. However, individual responses may vary based on factors such as baseline stress levels and overall health status.

Mechanisms of Action

Ashwagandha may influence cortisol through its effects on the HPA axis, your body’s central stress response system. The withanolides in ashwagandha potentially interact with glucocorticoid receptors in the brain, which could lead to reduced cortisol secretion. This interaction may help moderate your body’s response to daily stressors.

The herb’s calming properties might also contribute to lower cortisol levels by promoting better sleep and relaxation. When you sleep better, your cortisol rhythm tends to normalize. Additionally, ashwagandha’s antioxidant properties may support overall stress resilience at the cellular level.

Dosage and Duration

Research studies have used various dosing protocols, with effective amounts typically ranging from 250mg to 600mg of standardized extract daily. Most trials ran for 30 to 60 days before measuring significant changes in cortisol levels. Some participants reported noticing effects on stress and sleep within two weeks, though full benefits may take longer to develop.

The best supplements to reduce cortisol often include standardized ashwagandha extracts containing 2.5% to 5% withanolides. Taking ashwagandha with food may improve absorption and reduce the chance of stomach upset. Consistency in daily supplementation appears important for achieving optimal results.

Potential Side Effects and Considerations

While ashwagandha appears safe for most adults, some people experience mild digestive effects such as stomach discomfort, loose stools, or drowsiness. These effects typically occur when starting supplementation or taking higher doses. Starting with a lower dose and gradually increasing may help minimize these reactions.

Certain groups should avoid ashwagandha or consult their healthcare provider before use:

• Pregnant or breastfeeding women
• People with thyroid conditions or autoimmune disorders
• Those taking medications for blood pressure or blood sugar
• Individuals scheduled for surgery within two weeks

Long-term safety data remains limited, with most studies lasting three months or less. Some case reports suggest very high doses or extended use might affect adrenal function. Working with a healthcare provider helps ensure safe and appropriate supplementation for your individual needs.

Practical Tips for Taking Ashwagandha

Starting ashwagandha supplementation requires some planning to maximize potential benefits. Choose a standardized extract that clearly lists withanolide content on the label, typically between 2.5% and 5%. Quality supplements undergo third-party testing for purity and potency.

Consider keeping a simple journal to track your response to ashwagandha over time. Note any changes in sleep quality, daytime energy, or stress levels. This information helps you and your healthcare provider determine if ashwagandha effectively addresses your needs.

Timing your doses strategically may enhance ashwagandha’s effects on cortisol management. If you experience drowsiness, take your dose in the evening about an hour before bedtime. For those who feel energized by ashwagandha, morning dosing may work better.

Conclusion

Research indicates ashwagandha may help reduce cortisol levels in adults experiencing stress, with studies showing potential reductions of 11% to 30%. The herb appears to work through multiple pathways, including moderation of the HPA axis and promotion of better sleep quality. Most people tolerate standard doses of 250mg to 600mg daily well, though individual responses vary.

Before starting ashwagandha supplementation, consider your overall health status and any medications you take. While this herb shows promise as one of the best natural energy supplements that may also support stress management, it works best as part of a comprehensive approach. Combining ashwagandha with healthy lifestyle habits may provide optimal support for managing cortisol and stress.

FAQs

What is the best time to take ashwagandha for stress relief?

Many people find taking ashwagandha in the evening works well since it may promote relaxation and better sleep. However, some prefer morning doses to support daytime stress management. You can split your daily dose between morning and evening to maintain steady levels throughout the day.

Can ashwagandha be taken with other supplements or medications?

Ashwagandha may interact with certain medications, particularly those for thyroid conditions, blood pressure, or blood sugar. It may also enhance the effects of sedative medications or supplements. Always consult your healthcare provider before combining ashwagandha with other supplements or medications to ensure safety.

How long does it take to notice the effects of ashwagandha on cortisol levels?

Some people report feeling calmer and sleeping better within two weeks of starting ashwagandha. However, measurable changes in cortisol levels typically take 30 to 60 days of consistent supplementation. Individual response times vary based on factors such as stress levels, dose, and overall health.

Are there any contraindications for taking ashwagandha?

Yes, several conditions may make ashwagandha unsuitable. These include pregnancy, breastfeeding, autoimmune conditions, thyroid disorders, and upcoming surgery. People with hormone-sensitive conditions should also exercise caution since ashwagandha may influence hormone levels.

Can ashwagandha improve sleep quality?

Research suggests ashwagandha may support better sleep quality, particularly in people with stress-related sleep issues. Studies show participants taking ashwagandha reported falling asleep faster and experiencing more restful sleep. These sleep improvements may contribute to the herb’s effects on cortisol regulation since poor sleep often elevates cortisol levels.