Ashwagandha and cortisol
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Ashwagandha and Cortisol: A Comprehensive Review
Introduction to Ashwagandha and Cortisol
Ashwagandha (Withania somnifera) is a well-known adaptogenic herb used in Ayurvedic medicine to manage stress and enhance overall well-being. Cortisol, often referred to as the "stress hormone," plays a crucial role in the body's response to stress. This article synthesizes research findings on the effects of ashwagandha on cortisol levels.
Effects of Ashwagandha on Cortisol Levels
Reduction in Cortisol Levels
Several studies have demonstrated that ashwagandha supplementation can significantly reduce cortisol levels. A study involving a high-concentration full-spectrum extract of ashwagandha root showed a substantial reduction in serum cortisol levels in adults with chronic stress after 60 days of supplementation. Another study found that ashwagandha intake was associated with a significant reduction in morning cortisol levels compared to a placebo. Similarly, a study conducted during the COVID-19 pandemic reported a greater reduction in morning salivary cortisol in participants taking ashwagandha compared to those on a placebo.
No Significant Change in Cortisol Levels
Contrarily, some studies have reported no significant changes in cortisol levels with ashwagandha supplementation. For instance, a 16-week study on aging, overweight males found no significant between-group differences in cortisol levels after ashwagandha intake. Another study examining the combined effects of ashwagandha and B-vitamins on mood and stress relief also reported no significant changes in salivary cortisol levels over a four-week period.
Mechanisms of Action
Hypothalamus-Pituitary-Adrenal (HPA) Axis Modulation
The stress-relieving effects of ashwagandha are believed to be mediated through its impact on the hypothalamus-pituitary-adrenal (HPA) axis. By modulating this axis, ashwagandha helps in reducing cortisol production, thereby alleviating stress. This mechanism is supported by findings from multiple studies that observed significant reductions in cortisol levels with ashwagandha supplementation .
Adaptogenic Properties
Ashwagandha's adaptogenic properties enable it to enhance the body's resilience to stress. This is evident from studies that reported improvements in stress and anxiety scores alongside reductions in cortisol levels . The herb's ability to modulate stress hormones and improve overall well-being underscores its role as an effective adaptogen.
Clinical Implications
Stress and Anxiety Reduction
The reduction in cortisol levels with ashwagandha supplementation is often accompanied by significant improvements in stress and anxiety scores. Studies have consistently shown that ashwagandha can effectively reduce perceived stress and anxiety, thereby improving the quality of life .
Potential for Broader Applications
While the primary focus has been on stress and anxiety, the potential applications of ashwagandha extend to other areas such as cognitive function and sleep quality. For instance, a study on stressed adults reported significant improvements in sleep quality and cognitive functions with ashwagandha supplementation.
Conclusion
Ashwagandha has shown promise in reducing cortisol levels and alleviating stress in various populations. While some studies report no significant changes in cortisol, the majority of research supports its efficacy in modulating the HPA axis and reducing stress-related hormones. Further research with larger sample sizes and diverse populations is needed to substantiate these findings and explore additional benefits of ashwagandha.
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