Ashwagandha lowers cortisol
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Ashwagandha and Cortisol Reduction: A Comprehensive Review
Introduction to Ashwagandha and Cortisol
Ashwagandha (Withania somnifera) is a well-known adaptogenic herb used in Ayurvedic medicine to combat stress and improve overall well-being. One of the primary mechanisms through which Ashwagandha exerts its stress-relieving effects is by modulating cortisol levels, a key stress hormone produced by the adrenal glands.
Clinical Evidence on Ashwagandha's Effect on Cortisol Levels
Randomized Controlled Trials
Several randomized controlled trials have demonstrated the efficacy of Ashwagandha in reducing cortisol levels:
-
High-Concentration Full-Spectrum Extract: A study involving 64 subjects with chronic stress showed that those who took 300 mg of high-concentration full-spectrum Ashwagandha root extract twice daily for 60 days had a significant reduction in serum cortisol levels compared to the placebo group (P=0.0006).
-
Ashwagandha and B-Vitamins: In a study with 40 women, although the primary focus was on mood and stress relief, it was found that higher sleep hours correlated with lower cortisol levels over time, suggesting an indirect effect of Ashwagandha on cortisol through improved sleep.
-
Standardized Ashwagandha Root Extract: Another study with 54 participants taking 500 mg of Ashwagandha root extract daily for 60 days reported a significant reduction in morning salivary cortisol levels compared to the placebo group.
-
Dose-Response Study: A study varying the dosage of Ashwagandha (125 mg and 300 mg twice daily) over eight weeks found that both dosages significantly reduced serum cortisol levels, with the higher dose showing a more pronounced effect (P < 0.0001).
-
Shoden Ashwagandha Extract: In a 60-day trial, participants taking 240 mg of a standardized Ashwagandha extract (Shoden) daily experienced a significant reduction in morning cortisol levels compared to the placebo group (P < 0.001).
Mechanisms of Action
Ashwagandha's ability to lower cortisol is believed to be mediated through its impact on the hypothalamus-pituitary-adrenal (HPA) axis. By modulating this axis, Ashwagandha helps normalize adrenal activity, thereby reducing the secretion of cortisol .
Broader Implications for Stress and Anxiety
Quality of Life and Psychological Well-being
The reduction in cortisol levels is often accompanied by improvements in stress and anxiety scores, as well as overall quality of life. For instance, participants in several studies reported significant improvements in perceived stress scales (PSS), generalized anxiety disorder (GAD-7) scores, and sleep quality .
Cognitive Functions
In addition to reducing cortisol, Ashwagandha has been shown to enhance cognitive functions. A study with 130 participants taking 300 mg of Ashwagandha daily for 90 days reported significant improvements in memory, focus, and overall psychological well-being, alongside reduced stress levels and cortisol.
Conclusion
The body of evidence strongly supports the efficacy of Ashwagandha in lowering cortisol levels, which in turn helps reduce stress and anxiety, improve sleep quality, and enhance overall well-being. These findings highlight Ashwagandha's potential as a natural remedy for managing stress-related conditions. Future research should continue to explore its mechanisms of action and long-term benefits across diverse populations.
Sources and full results
Most relevant research papers on this topic