Ashwagandha has grown in popularity as a natural stress-reduction and cortisol-lowering supplement.
Ashwagandha is a potent adaptogen that has been shown to balance cortisol, support the body's stress response, and even enhance general well-being.
If you’re curious about how ashwagandha can help lower cortisol, this guide will explore its benefits, recommended dosage, potential side effects, and what you need to know about incorporating it into your routine.
What Is Ashwagandha and How Does It Work?
Withania somnifera, another name for ashwagandha, is a herb that has long been used in Ayurvedic medicine because of its healing and revitalizing properties.
Traditionally used to promote vitality, energy, and mental clarity, ashwagandha has more recently been studied for its impact on stress and cortisol levels.
As an adaptogen, ashwagandha aids in the body's ability to adjust to stress.
Adaptogens like ashwagandha support the adrenal glands, which are responsible for producing cortisol, the body’s primary stress hormone.
When you experience stress, whether physical or emotional, your body releases cortisol to help you cope.
While this is natural, chronic stress can lead to persistently high cortisol levels, which may cause issues like anxiety, fatigue, weight gain, and poor sleep.
Studies suggest that ashwagandha works by regulating the release of cortisol, helping to keep levels within a healthy range and allowing the body to handle stress better.
This makes it a valuable tool for those who face daily stressors or who feel the effects of prolonged stress on their well-being.
Benefits of Ashwagandha for Lowering Cortisol
The capacity of ashwagandha to reduce cortisol levels is one of its main advantages.
Ashwagandha has been found to dramatically lower cortisol levels, which helps to alleviate anxiety and stress (1).
Lowering cortisol can improve overall mental health, promoting a calmer and more balanced mood.
Ashwagandha has also been associated with improved sleep quality (2).
Because cortisol and the sleep-wake cycle are intimately related, lowering high cortisol levels can aid in more profound, more restful sleep.
This can be especially beneficial for those who struggle with insomnia or irregular sleep patterns due to stress.
Many users also report feeling more energized and resilient after taking ashwagandha.
By supporting cortisol regulation, ashwagandha helps your body maintain a better energy balance, reducing the likelihood of energy crashes and fatigue during stressful times.
In addition to its effects on cortisol, ashwagandha may also help the immune system and encourage a normal inflammatory response.
Some studies have shown it to have antioxidant properties, which can further protect the body from oxidative stress and enhance overall resilience.
Compared to other adaptogenic herbs like Rhodiola or Holy Basil, ashwagandha is often praised for its versatility and well-rounded effects on both mind and body.
Although these other herbs also have cortisol-lowering properties, ashwagandha is particularly noteworthy because of its strong scientific support and ability to reduce stress and promote overall health.
Recommended Dosage of Ashwagandha for Cortisol Reduction
Achieving the finest cortisol management outcomes requires knowing the proper ashwagandha dosage.
Most studies on ashwagandha recommend a dosage range of 250-600 mg per day, though individual needs may vary (3).
To lower cortisol effectively, a common starting dose is 300 mg, taken once or twice daily, depending on the severity of your stress or cortisol-related symptoms.
Ashwagandha is typically available in various forms, including capsules, powders, and tinctures.
Capsules are often the most convenient and consistent option, as they come in pre-measured doses.
If using ashwagandha powder, you can mix it into a smoothie, tea, or water, though the taste can be pretty solid and earthy.
To maximize the effects, ashwagandha is often taken with meals, as some studies suggest that it may be absorbed more efficiently when consumed with food.
For cortisol reduction, taking ashwagandha in the evening can also support better sleep, especially if stress tends to interfere with your sleep quality.
Consistency is vital with ashwagandha, so aim to take it daily for at least four to eight weeks to notice significant benefits.
It is usually preferable to begin with a smaller dosage and increase it gradually while keeping an eye on your body's reaction.
How Long Does It Take for Ashwagandha to Lower Cortisol?
Results from ashwagandha may vary, but most people start to notice its effects on cortisol within a few weeks.
Studies indicate that many users experience a noticeable reduction in cortisol levels within four weeks of consistent use.
This initial period allows the body to adapt to ashwagandha, with more significant effects oftren seen by the eight-week mark.
Keep in mind that ashwagandha works gradually, so patience is essential.
The rate at which your cortisol levels fluctuate can also be influenced by lifestyle choices like nutrition, sleep patterns, and general stress management.
For optimal outcomes, think about keeping a notebook to record your cortisol levels or stress symptoms and track your development.
This can help you stay motivated as you notice shifts in your mood, energy, and overall well-being.
Possible Side Effects and Safety of Ashwagandha
While ashwagandha is generally well-tolerated, there are a few potential side effects to be aware of, especially at higher doses.
Digestive Discomfort: Mild side effects, such as upset stomach or diarrhea, may occur, especially at higher doses.
Drowsiness or Dizziness: Some individuals experience drowsiness or dizziness, particularly with higher doses of ashwagandha.
Not Recommended for Pregnancy or Nursing: Due to limited safety research, ashwagandha is generally not advised for pregnant or breastfeeding women.
Effect on Immune Function: Ashwagandha may impact immune responses, so consult a doctor if you have autoimmune conditions like lupus or rheumatoid arthritis.
Medication Interactions: Ashwagandha may interact with medications, including blood pressure meds, sedatives, and thyroid treatments—check with your healthcare provider first.
General Advice: Always consult a healthcare professional to ensure ashwagandha suits your personal health needs and goals.
Tips for Choosing a High-Quality Ashwagandha Supplement
Choosing a high-quality ashwagandha pill is essential for getting the most advantages because not all of them are made equal.
Look for ashwagandha supplements that specify the concentration of withanolides, the active compounds responsible for ashwagandha’s effects.
A concentration of 5-10% withanolides is ideal for most uses.
Choosing an organic ashwagandha supplement can also ensure that you’re getting a product free of pesticides and harmful chemicals.
The fact that many premium ashwagandha supplements are standardized ensures that each dosing contains the same amount of active ingredients.
When possible, opt for a supplement that’s been third-party tested for purity and potency.
Reputable brands often have their products independently tested and will openly share these results, providing added confidence in your purchase.
A trustworthy ashwagandha supplement that can assist in reducing cortisol levels will include open-sourcing, components with research support, and reputable companies.
Choosing supplements made from pure, sustainably-sourced ingredients can support your daily health goals and enhance overall wellness.
Final Thoughts
Ashwagandha is a powerful natural option for those looking to manage stress and lower cortisol levels.
Its unique adaptogenic qualities can improve sleep, strengthen the body's reaction to stress, and even increase resilience in general.
For best results, take ashwagandha consistently at a dosage that suits your needs, starting with 250-600 mg per day.
Even though ashwagandha might not show advantages right away, consistent use over time might result in observable gains in stress reduction, mood, and sleep quality.
Remember to choose a high-quality supplement, as the purity and potency of ashwagandha can significantly impact its effectiveness.
FAQs
How much ashwagandha should I take to lower cortisol?
Most studies suggest 300-600 mg daily for effective cortisol reduction.
How soon will Ashwagandha start to reduce cortisol levels?
Ashwagandha may start reducing cortisol levels within 4-8 weeks of consistent use.
Are there side effects to taking ashwagandha daily?
Common mild side effects include digestive discomfort, but it’s generally well-tolerated.
Can Ashwagandha interact with other medications?
Yes, ashwagandha may interact with thyroid medications, sedatives, and blood pressure drugs.
Is ashwagandha the best herb for lowering cortisol?
Ashwagandha is one of the most researched herbs for cortisol reduction, though others like Rhodiola and Holy Basil also help.
Related Studies
1. Title: An investigation into the stress-relieving and mood-enhancing effects of a standardized ashwagandha root extract in healthy adults
This study found a statistically significant 23% reduction in cortisol levels among participants taking ashwagandha compared to a placebo group over a 60-day period.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
2. Title: A standardized Ashwagandha root extract alleviates stress
The research indicates that ashwagandha root extract significantly improved sleep quality and reduced stress and anxiety symptoms in participants after 60 days of supplementation.
Link: https://journals.lww.com/md-journal/fulltext/2023/10130/a_standardized_ashwagandha_root_extract_alleviates.42.aspx
3. Title: A Randomized, Double-Blind, Placebo-Controlled, Crossover Study of Ashwagandha's Effects
This study suggests that a dosage of 600 mg of ashwagandha daily effectively reduces cortisol levels and improves stress-related symptoms compared to placebo.
Link: https://journals.sagepub.com/doi/10.1177/1557988319835985
