Does Ashwagandha Really Lower Cortisol? The Research Says

Ashwagandha for cortisol is an underrated discussion. In a world where stress is practically a daily companion, finding natural ways to manage it has become more important than ever. From breathing exercises to herbal teas, the list of stress-relief remedies keeps growing. Among them, one ancient herb is getting a lot of attention: Ashwagandha.

Touted as a natural stress-buster, Ashwagandha has become a popular supplement for people looking to feel calmer, sleep better, and stay energized. But one of its biggest claims is its ability to lower cortisol, the body’s primary stress hormone. This raises the question: Does Ashwagandha really lower cortisol, or is it just another wellness trend?

Let’s dive into the facts and see what the research actually says.

What Is Ashwagandha?

Ashwagandha, also known by its scientific name Withania somnifera, is a small shrub native to India, the Middle East, and parts of Africa. In Ayurvedic medicine, it’s considered a powerful adaptogen, a natural substance believed to help the body cope with stress. It’s sometimes called “Indian ginseng,” though it's not related to true ginseng.

For thousands of years, Ashwagandha has been used to boost energy, improve sleep, enhance mental focus, and promote overall wellness. Today, it’s often found in capsule, powder, or liquid form in health stores and online. The big reason for its rising popularity? Its potential role in lowering cortisol.

Cortisol 101: Why It Matters

Cortisol is a hormone made by the adrenal glands. It’s often referred to as the “stress hormone” because it’s released in response to stress both physical and emotional. Cortisol plays an important role in helping the body manage energy, regulate blood pressure, reduce inflammation, and control sleep cycles.

However, too much cortisol over time can lead to problems. Chronic stress can keep cortisol levels high, which may contribute to fatigue, weight gain, poor sleep, anxiety, high blood pressure, and even a weaker immune system.

That’s where the idea of using ashwagandha for cortisol support comes in. If a natural herb can help bring cortisol levels down, it could offer a simple solution to feeling better and staying balanced.

How Does Ashwagandha Work on Cortisol?

Ashwagandha is classified as an adaptogen. Adaptogens are believed to help the body adapt to stress and return to balance. In terms of cortisol, the theory is that Ashwagandha interacts with the body’s hypothalamic-pituitary-adrenal (HPA) axis. This is the system that controls how the body responds to stress and manages hormone production including cortisol.

By supporting the HPA axis, Ashwagandha may help regulate the release of cortisol, especially during times of prolonged stress. That’s the foundation behind using ashwagandha to reduce cortisol naturally.

But what does the science say? Is this just a theory, or is there real evidence?

What the Research Says

Several clinical studies have been conducted to see whether Ashwagandha really helps lower cortisol levels. The results are promising.

• Study on Stress and Cortisol
  Placebo-controlled study published found similar results. Participants who took Ashwagandha experienced much lower stress levels, improved mood, and a meaningful drop in serum cortisol compared to the placebo group. In a study involving 58 participants, individuals who took 250 or 600 mg of ashwagandha extract over an 8-week period experienced a noticeable decrease in both perceived stress and cortisol levels, compared to those who received a placebo.
  These results support the use of ashwagandha to reduce cortisol in people experiencing chronic stress.
• Study on stress, anxiety, depression, and food cravings
  More recently, larger reviews of multiple studies have confirmed these findings. A 2021 meta-analysis of Ashwagandha’s effects on stress and anxiety noted a consistent pattern: Ashwagandha was effective at reducing both subjective feelings of stress and measurable cortisol levels in most participants.
  In a Florida trial with 60 adults, participants took 225 mg or 400 mg daily of a proprietary ashwagandha extract (NooGandha) or a placebo for 30 days. Both ashwagandha groups reported reduced stress, anxiety, depression, and food cravings. Those on the 225 mg dose also showed lower saliva cortisol levels compared to the placebo group.
• Study on Anxiety
  Beyond its effects on cortisol, Ashwagandha has also been studied for its ability to reduce anxiety (the another key part of the stress response). In a study, 60 adults with mild anxiety were given 240 mg of a standardized Ashwagandha extract daily for 60 days. The results showed a significant reduction in anxiety symptoms, as measured by the Hamilton Anxiety Rating Scale (HAM-A), compared to the placebo group.
  Participants also reported improvements in sleep quality and overall well-being. Ashwagandha not only helps manage cortisol levels but may also ease emotional symptoms commonly tied to stress, such as nervousness and restlessness.

While more long-term studies are still needed, the current evidence shows a strong link between ashwagandha for cortisol support and reduced stress symptoms.

How Much Ashwagandha Is Effective?

Dosage matters when it comes to results. Most clinical studies showing benefits used doses between 300 mg to 600 mg of a high-concentration root extract, taken once or twice daily.

It’s important to note that not all Ashwagandha supplements are created equal. Standardized extracts, especially those labeled with “KSM-66” or “Sensoril,” are often used in research and tend to be more reliable in terms of quality and potency.

For those considering ashwagandha to reduce cortisol, sticking to clinically tested dosages and trusted brands is key.

Is Ashwagandha Safe?

For most people, Ashwagandha is considered safe when used in moderate doses for short to medium durations. Mild side effects like stomach upset, drowsiness, or headaches can occur in some cases.

However, certain groups should avoid Ashwagandha or speak to a doctor before taking it:

• Pregnant or breastfeeding women
• People with autoimmune diseases
• Individuals taking thyroid medications or sedatives

Because Ashwagandha can interact with other medications and affect hormone levels, it’s always best to consult a healthcare professional before starting any new supplement.

Using Ashwagandha for Cortisol: What to Expect

Results may vary depending on the individual. Some people notice changes in a few days, while others may take weeks to feel a difference. Benefits often include:

• Feeling more relaxed
• Improved sleep quality
• More balanced energy levels
• Better mood and focus

For those dealing with chronic stress or burnout, using ashwagandha for cortisol support can be a helpful addition to a broader wellness routine. Pairing it with good sleep, a healthy diet, movement, and stress-reducing activities like meditation can amplify its effects.

Conclusion

Based on current research, the answer is yes. Ashwagandha appears to support the body’s ability to lower cortisol and manage stress naturally. Clinical studies have consistently shown that ashwagandha reduce cortisol levels in people facing ongoing stress.

While it’s not a miracle cure, it’s a natural tool that could make a meaningful difference when used correctly. As with any supplement, quality matters, and it’s important to choose trusted products and follow recommended dosages.

For those looking for a natural way to feel calmer, sleep better, and protect their long-term health, ashwagandha for cortisol support might be worth considering. And if the goal is to help the body recover from stress and find balance, using ashwagandha to reduce cortisol could be a small but powerful step in the right direction.