Does Ashwagandha Lower Cortisol? Science-Backed Facts You Need to Know

Does ashwagandha lower cortisol? Clinical research confirms it does. A 2023 systematic review of nine studies found that ashwagandha supplements reduced cortisol secretion by 11-32.63% in stressed individuals after just 30-112 days of use [11].

This ancient Ayurvedic herb offers benefits far beyond cortisol regulation [8]. Ashwagandha increases luteinizing hormone and follicle-stimulating hormone levels in both men and women, while also reducing stress responses in these individuals [8]. The herb works by normalizing adrenal activity and supporting balanced hormone levels [9].

We'll examine the science behind ashwagandha's cortisol-lowering effects, key clinical studies, and practical usage guidelines. You'll discover how quickly ashwagandha reduces cortisol levels and the optimal dosage for stress management. Natural stress hormone balance starts here...

Got questions? Ask the author in the comments section at the bottom of this page.

What is Cortisol and Why It Matters

Cortisol serves as your body's primary stress hormone, produced by the adrenal glands atop your kidneys. This powerful steroid hormone influences nearly every organ and tissue in your body [1]. Understanding cortisol's function explains why maintaining proper levels is crucial for overall well-being—and why natural solutions, like ashwagandha, for cortisol management generate significant interest.

The role of cortisol in stress and metabolism

Stress activates your brain's hypothalamus, triggering your body's alarm system. This releases stress hormones, including cortisol, through the HPA axis (hypothalamic-pituitary-adrenal) communication network [10].

Cortisol regulates glucose utilization for energy, serving as the control center of your metabolism [3]. It controls blood pressure, reduces inflammation, and supports proper immune function [1].

During stressful situations, cortisol increases blood sugar, enhances brain glucose utilization, and makes substances available for tissue repair [10]. This "fight-or-flight" response ensures survival in dangerous situations.

Symptoms of high cortisol levels

Elevated cortisol for extended periods disrupts bodily processes and creates these symptoms:

• Weight gain, especially in the face and abdomen [9]
• Fatty deposits between shoulder blades ("buffalo hump") [9]
• Purple stretch marks on skin [9]
• Muscle weakness in upper arms and thighs [9]
• High blood sugar leading to Type 2 diabetes [9]
• Elevated blood pressure [10]
• Sleep disturbances and fatigue [3]
• Mood changes, including anxiety and depression [6]

These symptoms may indicate Cushing syndrome, which can result from prolonged exposure to high cortisol levels [1].

Chronic stress and hormonal disruption

Occasional cortisol spikes during acute stress remain normal. Chronic stress keeps your alarm system activated in the long term, maintaining elevated cortisol levels [10].

Prolonged cortisol exposure creates widespread hormonal disruption. High cortisol lowers testosterone in both men and women, affecting muscle mass, sleep quality, and libido [11]. It decreases estrogen and progesterone in women, causing irregular periods, weight gain, and mood changes [11].

This hormonal imbalance extends beyond sex hormones. Chronic stress affects thyroid function, appetite-regulating hormones (such as ghrelin and leptin), melatonin production, and insulin regulation [11]. Addressing cortisol imbalance becomes essential for maintaining overall hormonal health—precisely why many turn to ashwagandha for hormonal balance.

Does Ashwagandha Lower Cortisol? Here's What Science Says

Scientific research validates what Ayurvedic practitioners have known for centuries: ashwagandha offers powerful stress-reducing benefits. Clinical studies now provide measurable proof of ashwagandha's cortisol-lowering effects.

Ashwagandha and cortisol: the connection

Ashwagandha functions as an adaptogen—a natural substance that helps the body adapt to stress and maintain balance. This herb affects the entire HPA axis (hypothalamic-pituitary-adrenal), which regulates cortisol production.

The herb contains compounds called withanolides that mimic GABA, a neurotransmitter that blocks stress signals in the brain. This action prevents excessive cortisol release during stressful situations. Ashwagandha limits cortisol production by moderating adrenal gland sensitivity to stress signals.

Key clinical trials and their findings

Clinical evidence supporting ashwagandha's cortisol-lowering effects is substantial. A 2019 double-blind, randomized, placebo-controlled trial showed that participants taking 240 mg of ashwagandha extract daily experienced a 23% reduction in morning cortisol levels after 60 days.

Another study, published in the Journal of the International Society of Sports Nutrition, found that 600mg of ashwagandha root extract reduced cortisol levels by 14.5% compared to a placebo in chronically stressed adults.

A 2023 systematic review analyzing nine clinical trials concluded that ashwagandha supplementation consistently reduced cortisol secretion across studies, with reductions ranging from 11% to 32.6%.

How quickly does Ashwagandha lower cortisol?

Most individuals notice the stress-relieving effects of ashwagandha within 1-2 weeks. Measurable cortisol reductions typically appear after 4-8 weeks of consistent use.

Higher doses work faster. Studies using 600mg daily show cortisol reductions at the 4-week mark, while lower doses (250-300mg) require 8-12 weeks for similar effects. Ashwagandha consistently shows a remarkable ability to lower cortisol levels when taken regularly.

Health Benefits of Lowering Cortisol with Ashwagandha

Ashwagandha's effects extend far beyond cortisol reduction. Consistent use leads to measurable improvements across multiple health markers, including stress response and metabolic function.

Improved stress response and mood

Clinical trials reveal a significant 41% reduction in anxiety levels among participants taking ashwagandha, compared to just 24% in placebo groups [8]. This improvement stems from ashwagandha's ability to modulate neurotransmitters, such as serotonin and GABA, which contribute to enhanced mood and relaxation [9].

Multiple studies have confirmed that ashwagandha significantly reduces stress and anxiety, as measured by validated rating scales [10]. Participants reported increased well-being, heightened mental clarity, and improved concentration [10].

Better sleep quality and energy

Research shows ashwagandha reduces the time needed to fall asleep, increases sleep efficiency, improves total sleep time, and decreases nighttime wakefulness [9]. The benefits of sleep become more pronounced with dosages of 600 mg/day or higher, taken for at least 8 weeks [11].

Three clinical trials reported significant improvements in morning alertness [11], with participants feeling more refreshed and energetic upon waking.

Ashwagandha benefits for men and women

Men experience an increase in testosterone levels by up to 33% [2] and improved sperm concentration and motility [4]. Women benefit through improved sexual desire and satisfaction scores [2].

Both genders experience reduced stress, improved sleep quality, and a more balanced mood.

Support for metabolism and weight balance

Studies indicate significant reductions in body weight and BMI among individuals who are stressed and take ashwagandha extract [12]. This occurs because chronic stress increases cortisol, which promotes the deposition of visceral fat [13].

Ashwagandha reduces food cravings under chronic stress [11], which helps improve eating behaviors and supports a healthy metabolism [13].

How to Use Ashwagandha Safely and Effectively

Proper ashwagandha usage determines whether you experience minimal results or significant cortisol reduction. Dosage, timing, and quality matter tremendously.

How much ashwagandha is recommended per day?

Most clinical studies demonstrate benefits with 250-600 mg of ashwagandha extract daily [10]. For cortisol management specifically, a daily dose of 300-600mg proves most effective [10]. Different goals require adjusted amounts—600mg daily for 8 weeks improves sleep and anxiety [14], while 300mg twice daily benefits sexual wellbeing [14]. Start with a lower dose to assess your body's response before increasing [5].

Health Natura's Cortisol Balancer, featuring ashwagandha, offers precisely calibrated dosing for optimal cortisol reduction.

Best time to take Ashwagandha for cortisol

Evening dosing maximizes cortisol-lowering benefits [15]. This timing preserves the natural morning cortisol peak that energizes you upon waking [15]. Research suggests taking it after your final meal or before bedtime [15]. Splitting your dose between morning and evening provides more consistent benefits throughout the day [16].

Side effects and when to avoid it

Ashwagandha isn't suitable for everyone. Common side effects include:

• Mild digestive issues and drowsiness [7]
• Rare but serious liver complications [19]

Avoid ashwagandha if you're pregnant, breastfeeding, have autoimmune conditions, thyroid disorders, or hormone-sensitive prostate cancer [7]. Discontinue use at least two weeks before surgery [20]. Always consult a healthcare provider, especially when taking medications for diabetes, blood pressure, or thyroid conditions [7].

Conclusion

Ashwagandha offers proven cortisol management through natural means. Research demonstrates cortisol reductions up to 32.6% when taken consistently, targeting the root cause rather than masking symptoms. These findings validate centuries of Ayurvedic wisdom regarding this powerful adaptogen.

Benefits extend well beyond stress reduction. Regular users experience improved sleep quality, enhanced mood, better energy levels, and balanced hormones. Men notice increased testosterone and reproductive health improvements, while women report better sexual satisfaction and mood stability.

Evening consumption optimizes cortisol management by supporting natural rhythm without disrupting essential morning cortisol peaks. Start with lower doses (250-300mg) before increasing to the clinically effective range of 300-600mg daily.

Safety considerations remain important despite excellent tolerance profiles. Pregnant women, those with autoimmune conditions, thyroid disorders, or hormone-sensitive cancers should avoid ashwagandha. Consult a healthcare provider before starting supplementation, especially if you are taking any existing medications.

Scientific evidence supporting ashwagandha's cortisol-lowering effects continues growing stronger. This ancient herb illustrates how traditional wisdom and modern research converge to achieve effective stress management. Chronic stress and elevated cortisol affecting your wellbeing? Ashwagandha might provide the natural support your body needs for restored balance...

Key Takeaways

Clinical research confirms ashwagandha's potent cortisol-lowering effects, with studies showing reductions of 11-32.6% in stress hormone levels within 30-112 days of consistent use.

• Ashwagandha reduces cortisol levels by 11-32.6% in stressed individuals, with measurable effects appearing after 4-8 weeks of consistent use
• Optimal dosing ranges from 300-600mg daily, taken in the evening to support natural cortisol rhythms without disrupting morning energy
• Beyond stress reduction, ashwagandha improves sleep quality, enhances mood, boosts testosterone in men, and supports healthy weight management
• Avoid use if pregnant, breastfeeding, or have autoimmune conditions
• Start with lower doses (250-300mg) and consult healthcare providers before beginning supplementation, especially with existing medications

This ancient adaptogen offers a science-backed, natural approach to managing chronic stress and restoring hormonal balance when used safely and consistently.

FAQs

Q1. How much ashwagandha is recommended for lowering cortisol levels? Most clinical studies show benefits with 250-600mg of ashwagandha extract daily. For stress reduction and cortisol management specifically, a daily dose of 300-600mg appears most effective. It's best to start with a lower dose and gradually increase as needed.

Q2. Can ashwagandha help reduce cortisol-related abdominal fat? Ashwagandha may help manage weight, including abdominal fat, by lowering cortisol levels. Studies indicate significant reductions in body weight and BMI among individuals who are stressed and take ashwagandha extract, as chronic stress increases cortisol, which promotes the deposition of visceral fat.

Q3. What are the effects of taking ashwagandha daily? Daily ashwagandha intake can lead to reduced stress and anxiety, improved sleep quality, enhanced mood, increased energy levels, and more balanced hormone levels overall. Men may experience increased testosterone, while women often report better sexual satisfaction and more stable mood patterns.

Q4. Is ashwagandha effective in lowering cortisol levels? Yes, scientific research consistently demonstrates that ashwagandha can lower cortisol levels. A 2023 systematic review of nine studies found that ashwagandha supplements reduced cortisol secretion by 11-32.63% in stressed individuals after just 30-112 days of use.

Q5. When is the best time to take ashwagandha for cortisol management? Taking ashwagandha in the evening generally maximizes its cortisol-lowering benefits. This timing prevents interference with the natural morning cortisol peak that helps you wake up energized. Some research suggests taking it after your final meal or before bedtime for optimal results.

Got questions? Ask the author in the comments section at the bottom of this page.

Dr. Peter Kassner, NMD - Biography

Dr. Peter Kassner, NMD, is the founding CEO of Health Natura, bringing 29 years of painstaking dedication to the field of naturopathic medicine. His journey in natural healing began in 1993 at the age of 17, when he embarked on his first apprenticeship before even completing high school...

Dr. Kassner established his first pain clinic, Clinical Therapeutics, in Tuscaloosa, Alabama, in 1996. This eventually evolved into Health Natura, LLC in 2005, reflecting his expanded mission to make Integrative Medicine accessible to those seeking alternatives to conventional treatments.

Throughout his clinical career, Dr. Kassner developed Unparalleled Expertise in immunology, cancer treatment protocols, endocrinology, acute and chronic infectious disease management, neuro-immunology, endocrine-immunology, thyroid iodine therapy, and Lyme disease interventions. His extensive training includes certifications in clinical massage, cranial sacral therapy, energy medicine, homeopathy, herbology, Chinese herbology, acupuncture, reflexology, EAV energy diagnostics, IV chelation, chemistry, and supplement compounding.

After obtaining both Masters and Doctoral degrees in Naturopathic Medicine, in 2005, dissatisfied with the state of commercial supplements, Dr. Kassner established Health Natura's first laboratory, specializing in Custom Compounding of preservative-free, excipient-free formulations with minimal ingredients. This commitment to purity and efficacy led him to retire from clinical practice in 2012 to focus entirely on Health Natura's supplement program.

Dr. Kassner's approach to naturopathic medicine has been profoundly shaped by his extensive travels throughout Western countries and Asia, where he studied diverse healing traditions. This global perspective informs his unique philosophy: delivering High-Quality, Personalized Wellness Solutions rather than mass-produced alternatives with compromised ingredients...

Today, Dr. Kassner continues to revolutionize the supplement industry through careful formulation and ethical sourcing, making Health Natura a trusted resource for those seeking superior natural health products.

* These statements have not been evaluated by the FDA (Food and Drug Administration). This product is not intended to treat, cure or prevent any disease. Statements of potential therapeutic value are the opinion of Dr. Kassner, ND, and are based on his personal and clinical experience. They should not be construed to endorse, condone or promote the use of any product as a medical treatment for any condition. Consult a medical professional before engaging in any self-care or nutritional supplement regimen to ensure safe and appropriate use. 

Dr. Kassner has been active in the field of alternative medicine since 1991. 

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