Ashwagandha 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. One of the key areas of interest in recent research is its effect on cortisol, a primary stress hormone. This article synthesizes findings from multiple studies to provide a clear understanding of how ashwagandha influences cortisol levels.
Effects of Ashwagandha on Cortisol Levels
Reduction in Cortisol Levels
Several studies have demonstrated that ashwagandha can significantly reduce cortisol levels, thereby alleviating stress. A high-concentration full-spectrum extract of ashwagandha root was shown to substantially reduce serum cortisol levels in adults with chronic stress over a 60-day period . Another study found that a standardized ashwagandha root extract significantly reduced morning cortisol levels in healthy adults with mild to moderate stress symptoms . Similarly, an eight-week study reported a significant reduction in serum cortisol levels with both 250 mg/day and 600 mg/day doses of ashwagandha extract .
No Significant Change in Some Cases
However, not all studies have found significant changes in cortisol levels. For instance, a 16-week study on aging, overweight males reported no significant between-group differences in cortisol levels after ashwagandha intake . Another study involving women taking ashwagandha and B-vitamins for four weeks also found no significant change in salivary cortisol levels, although higher sleep hours were correlated with lower cortisol levels over time .
Mechanisms of Action
Modulation of the Hypothalamus-Pituitary-Adrenal (HPA) Axis
The stress-relieving effects of ashwagandha are believed to be mediated through its impact on the HPA axis. By modulating this axis, ashwagandha helps in reducing the secretion of cortisol, thereby mitigating stress . This modulation is crucial for maintaining homeostasis and reducing the physiological impact of stress.
Adaptogenic Properties
Ashwagandha's adaptogenic properties enable it to enhance the body's resilience to stress. This is supported by its ability to lower cortisol levels and improve overall stress markers, as seen in various clinical trials 345.
Clinical Implications
Stress and Anxiety Reduction
The reduction in cortisol levels is closely linked to decreased stress and anxiety. Studies have consistently shown that ashwagandha supplementation leads to significant improvements in stress and anxiety scores, which are often accompanied by lower cortisol levels 345.
Improved Sleep Quality
Improved sleep quality is another benefit associated with reduced cortisol levels. Participants in several studies reported better sleep quality after taking ashwagandha, which is likely due to its cortisol-lowering effects 59.
Conclusion
Ashwagandha has shown promising results in reducing cortisol levels and alleviating stress in various populations. While some studies did not find significant changes in cortisol, the majority of research supports its efficacy in modulating the HPA axis and reducing stress-related cortisol secretion. Further research with larger sample sizes and diverse populations is needed to fully understand the scope of ashwagandha's effects on cortisol and stress management.
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