Does ashwagandha lower cortisol
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The Impact of Ashwagandha on Cortisol Levels
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 key mechanisms through which Ashwagandha is believed to exert its stress-relieving effects is by modulating cortisol levels, a primary stress hormone produced by the adrenal glands.
Ashwagandha's Effect on Cortisol Reduction
Clinical Evidence of Cortisol Reduction
Several studies have demonstrated that Ashwagandha can significantly reduce cortisol levels in individuals experiencing stress. In a randomized, double-blind, placebo-controlled study, participants who took a high-concentration full-spectrum extract of Ashwagandha root showed a substantial reduction in serum cortisol levels compared to the placebo group (P=0.0006) . This study highlights the herb's potential in lowering cortisol and alleviating stress.
Dose-Response Relationship
Another study explored the dose-response relationship of Ashwagandha root extract. Participants were given either 125 mg or 300 mg of Ashwagandha extract twice daily for eight weeks. Both dosages resulted in a significant reduction in serum cortisol levels, with the higher dose showing a more pronounced effect (P < 0.0001) . This indicates that the efficacy of Ashwagandha in reducing cortisol may be dose-dependent.
Combined Supplementation with B-Vitamins
A study examining the combined effects of Ashwagandha and B-vitamins on stress relief found that while perceived stress and anxiety levels were significantly reduced, the levels of salivary cortisol did not show a significant change over the four-week period. However, higher sleep hours correlated with lower cortisol levels over time (r = -0.329; P < 0.001) . This suggests that while Ashwagandha alone may reduce cortisol, its combination with other supplements might influence the outcomes differently.
Mechanisms of Action
The stress-relieving effects of Ashwagandha are thought to be mediated through its impact on the hypothalamus-pituitary-adrenal (HPA) axis. A study involving 240 mg of standardized Ashwagandha extract daily for 60 days showed a significant reduction in morning cortisol levels (P < 0.001) . This supports the hypothesis that Ashwagandha modulates the HPA axis to exert its cortisol-lowering effects.
Broader Implications for Health and Well-being
Quality of Life and Psychological Well-being
In addition to reducing cortisol, Ashwagandha has been shown to improve overall quality of life and psychological well-being. Participants in a study taking 500 mg of Ashwagandha root extract daily for 60 days reported significant improvements in perceived stress, anxiety, and quality of life scores, along with a greater reduction in morning salivary cortisol compared to the placebo group .
Cognitive Function and Sleep Quality
Ashwagandha's benefits extend beyond stress relief. A study on the effects of Ashwagandha on cognitive functions and sleep quality found that participants taking 300 mg of Ashwagandha daily for 90 days had significantly lower serum cortisol levels and improved sleep quality and psychological well-being compared to the placebo group . This underscores the herb's multifaceted role in enhancing mental and physical health.
Conclusion
The body of research indicates that Ashwagandha is effective in lowering cortisol levels, thereby reducing stress and improving overall well-being. Its impact on the HPA axis and its dose-dependent efficacy make it a promising natural remedy for stress management. Further studies are warranted to explore its long-term effects and potential benefits in combination with other supplements.
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