Both testosterone boosters received noteworthy updates this spring, and both are back on track to take over the leader's position from the current favorite, Testogen, as part of the ashwagandha group, which suggests that taking ashwagandha can enhance their effectiveness.
Ashwagandha has become the most popular supplement during the past years for stress and the production of cortisol management.
Ashwagandha is a powerful adaptogen and has been proven to balance cortisol and help reduce anxiety and stress, supporting overall well-being.
If you’re wondering how ashwagandha lowers cortisol, this guide details the benefits, dosage recommendations, potential side effects, and what you should know before considering adding it to your routine.
What Is Ashwagandha, and How Does It Work?
What is ashwagandha? "Withania somnifera—also known as ashwagandha—is a herb in Ayurvedic medicine believed to have healing and rejuvenating properties, according to the National Institutes of Health.
Ashwagandha has been used for centuries to improve stamina, endurance, and cognitive function but has more recently been researched for its effects on stress and cortisol levels, with a study finding significant benefits (1Ashwagandha has also been linked to better quality of slee).
Being an adaptogen, ashwagandha aids in the body's ability to adjust to stress.
Adaptogens like ashwagandha help the adrenal glands, which produce cortisol, the body’s main stress hormone, and support the network for mood and anxiety.
When you are stressed, be it mentally or physically, your body releases morning cortisol in response to that stress, which may be modulated by treatment with ashwagandha to promote a healthier response.
While this is normal, prolonged chronic stress can result in permanently elevated levels of cortisol, which can result in symptoms such as anxiety, fatigue, weight gain, and poor sleep.
Some studies suggest that ashwagandha, also known as withania somnifera, works in large part by balancing out cortisol release, thus helping maintain ideal levels and enabling the body to manage stress more effectively.
This is what makes it useful for anyone with daily stress or someone who is feeling the impact of long-lasting stress on the overall state of health, especially in a placebo-controlled study that found that ashwagandha can significantly reduce anxiety and stress.
Ashwagandha Benefits to Lower Cortisol
Reducing serum cortisol levels is among the greatest benefits of ashwagandha root extract.
According to research, ashwagandha has been shown to help reduce stress and anxiety by dramatically lowering cortisol levels.
Reducing cortisol may contribute to better mental well-being and an improved mood.
Ashwagandha has also been linked to better quality of sleep.
Since the sleep/wake hormone cortisol is intimately tied to our wake/sleep cycle, reducing high levels of serum cortisol through ashwagandha for cortisol can help you get in a deeper, more restful sleep (2).
This is great for someone who may suffer from insomnia or not sleep well due to stress, especially considering the anxiolytic effects of ashwagandha that may help reduce anxiety.
Lots of folks say they actually feel more energized and stronger after they incorporate ashwagandha into their routine.
Ashwagandha supports cortisol regulation to help your body keep energy levels more consistent and avoid peaks and crashes associated with stress.
Besides affecting cortisol, ashwagandha can be of benefit to the immune system and promote a normal inflammatory response.
Additionally, some studies have indicated that it possesses antioxidant qualities, which may help shield your body from oxidative stress and enhance resilience in general, particularly in healthy men and women.
Ashwagandha and other adaptogenic herbs like Rhodiola and Holy Basil are widely known for having a holistic effect on the mind and body for many people.
While these other herbs can help lower one’s cortisol levels too, ashwagandha is especially important, as it is backed by strong science and contains within itself the ability to lower stress and improve health in general.
What is the Best Ashwagandha Dosage for Lowering Cortisol Levels
Do you know how much ashwagandha you should take to get the best results with managing your cortisol, based on the effects of withania somnifera?
The majority of the ashwagandha research suggests you can take 250-600 mg per day, but personal requirements may differ (3).
The typical initial dose of a reduction in cortisol is 300 mg 1-2 times daily, depending on the severity of your stress or symptoms relating to high cortisol, which can be influenced by the health benefits of ashwagandha.
Ashwagandha is commonly sold in three forms: capsules, powders, and tinctures, each delivering different concentrations of ashwagandha’s effects.
It’s usually easiest and most consistent to dose with capsules containing 300 mg daily, because you know the dose is already measured.
If you take ashwagandha in powder form, for example, you might mix it into a smoothie, tea, or water, though the taste is pretty heavy and earthy, typical of the ashwagandha plant.
In order to enhance the results, ashwagandha supplementation is generally taken with food, as some studies have shown that it can be better absorbed when ingested orally with meals.
To lower your serum cortisol, another way to take ashwagandha is in the evening, which can improve sleep quality (particularly if chronic stress is a key factor causing poor quality sleep), as noted in studies on the extract of withania somnifera.
It’s important to be consistent with ashwagandha, so try to take it regularly—daily for at least four to eight weeks—to see the potential benefits of ashwagandha.
Usually it’s better to start with the low dose and add as you go & listen to your body.
How Long Does It Take for Ashwagandha To Lower Cortisol?
Ashwagandha also has varying effects, but generally, people start to notice results on cortisol after 8 weeks of consistent use, particularly in relation to anxiety and stress.
Research confirms the cortisol-lowering effects of those who use it religiously for four weeks (4).
During this time, the body can adjust to the extract of ashwagandha root, potentially enhancing its positive effects on stress management and overall well-being.
The larger effects of ashwagandha tend to show around the eight-week mark, where users often report a decrease in anxiety and stress levels.
Note that ashwagandha is slow-acting, so you will need some patience to fully experience its effects on anxiety and stress.
You can also control how quickly your own levels of cortisol move up and down through lifestyle factors such as diet, sleep, and overall stress, which can be influenced by ashwagandha or placebo.
For best results, consider keeping a journal in which you record your serum cortisol levels or your symptoms of stress and monitor your progress.
This can provide a motivational push when you see changes in mood, energy, and general well-being, particularly when using ashwagandha to promote relaxation.
Ashwagandha Side Effects and Safety: Understanding the potential adverse effects is crucial when considering supplementation.
Ashwagandha is mostly well-tolerated, but there are a few side effects to watch out for, particularly at lower doses (5).
Discomfort in the gut—some people may experience an upset stomach or diarrhea, particularly when taking larger doses of ashwagandha extract, which can affect the tolerability of ashwagandha.
Sleepiness/Sedation or Dizziness: Certain people feel drowsy/dizzy, especially with higher doses of ashwagandha root extract.
Not Recommended During Pregnancy or While Nursing. Because there is limited safety information regarding the safety of ashwagandha root extract, in general, it is not recommended for pregnant or nursing mothers to use ashwagandha due to potential adverse effects.
Effect on the Immune System: The health benefits of ashwagandha also affect immune responses, so if you have autoimmune diseases (like lupus or rheumatoid arthritis), consult a doctor before taking it.
Drug Interactions: Ashwagandha can interact with drugs, including medications for blood pressure, sedatives, and thyroid medications; as always, check with your healthcare provider first regarding the impact of ashwagandha.
Overall Takeaway: Always consult with a healthcare professional before starting to use ashwagandha, also known as Indian ginseng, to ensure that your individual health and wellness goals can be met, especially if you are considering its effects on testosterone levels.
How to Choose the Best Ashwagandha Supplement
Selecting the best ashwagandha pill is crucial to maximizing the health benefits of ashwagandha since they are not all created equally, especially considering the variability in ashwagandha root quality.
You can also seek out ashwagandha supplements that list the amount of withanolides, the active compounds believed to be responsible for the effects of ashwagandha, per serving to better understand ashwagandha’s effects.
Most purposes require a concentration of 5-10% withanolides.
Opting for an organic ashwagandha supplement may also guarantee that you’re consuming a pesticide- and preservative-free product, which aligns with recommendations for using ashwagandha.
Many premium ashwagandha supplements are standardized to offer a guaranteed amount of active ingredients per dose, which helps lower cortisol levels.
When in doubt, select a supplement that, if it is available, has undergone independent testing for potency and purity, especially for ashwagandha extract.
All you need to do is be careful who you buy from, ensuring you choose a reputable source for standardized ashwagandha root extract.
Legit brands get their products tested independently and are more than happy to show off the results, which is a great way to determine if it’s worth buying from them so you can be more confident in your purchase.
A reliable ashwagandha supplement that may help lower cortisol levels should contain open-sourced, research-backed ingredients and be from a reputable company that specializes in the extract of ashwagandha root.
Opting for supplements containing pure, sustainably grown ingredients associated with ashwagandha can fortify your desired daily health regimen and well-being.
Final Thoughts
Ashwagandha, derived from the ashwagandha plant, is a natural option for those who seek stress and cortisol management, particularly for those with generalized anxiety disorder.
Its special adaptogen powers promote good sleep, help to make the body more resistant to stress, and enhance the ability to bounce back in general.
For best results with the vast majority of supplements, including ashwagandha, ensure you’re taking your supplement regularly at a dosage that's appropriate for you, which might be as low as 250-600 mg per day.
Unfortunately, although ashwagandha is unlikely to demonstrate benefits immediately, over the long term, diligent use may lead to the lessening of chronic stress and anxiety and improvement in mood and sleep.
Be sure to select a high-quality supplement, as ashwagandha's purity and strength can make a difference in how well it works.
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FAQs on Ashwagandha Benefits: Cortisol, Stress, Anxiety & Withania Somnifera
How much standardized ashwagandha root extract does it take to reduce cortisol?
The majority of studies recommend 300-600 mg per day to achieve a cortisol-lowering effect and improve the tolerability of ashwagandha.
How soon does ashwagandha help lower cortisol levels?
With consistent use of ashwagandha root extract, it could potentially have a cortisol-reducing effect within 4-8 weeks.
What are the side effects of ashwagandha if taken daily, particularly in the context of a systematic review and meta-analysis of healthy men and women?
Its most common mild side effect is an upset stomach, but it’s typically well-tolerated.
Are there any drugs with which the extract of ashwagandha may interact, especially considering its treatment with ashwagandha?
Yes, ashwagandha can interfere with thyroid medications, sedatives, and high blood pressure medications; further research is needed to fully understand the impact of ashwagandha on these interactions and its potential to increase testosterone levels.
What is the best herb to reduce cortisol?
Ashwagandha is the most studied of the herbs that help lower cortisol, but other adaptogens like Rhodiola and Holy Basil can be beneficial as well.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
Over 60 days, 300 mg twice daily ashwagandha significantly reduced serum cortisol and stress/anxiety scores versus placebo in stressed adults.
DOI: 10.4103/0019-5359.113989
2. Title: Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-Blind, Randomized, Placebo-Controlled Study
In adults with insomnia and anxiety, ashwagandha improved sleep quality and reduced anxiety compared with placebo in a controlled trial.
DOI: 10.4103/ijoy.IJOY_19_19
3. Title: Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial
Using 300 mg twice daily (600 mg/day) for 8 weeks, ashwagandha reduced Perceived Stress Scale scores and serum cortisol, supporting the commonly cited 300–600 mg/day effective dose range
DOI: 10.4103/0973-6131.246240
4. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-Blind, Randomized, Placebo-Controlled Clinical Study
This 8-week RCT showed measurable improvements by week 4 with larger effects by week 8 on stress outcomes in healthy, stressed adults given ashwagandha.
DOI: 10.7759/cureus.6466
5. Title: Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled Study in Healthy Volunteers
An 8-week randomized trial found ashwagandha root extract was well-tolerated in healthy adults, with no major safety concerns reported versus placebo.
DOI: 10.1080/14786419.2020.1839849
