Does Ashwagandha Lower Cortisol? What Studies Really Show

What Is Ashwagandha and How Does It Affect Cortisol?

Ashwagandha is a plant that has been used for centuries in traditional wellness practices. It’s called an adaptogen, which means it helps the body adjust to stress and stay balanced.

Cortisol, often called the stress hormone, is released when you face challenges or pressure. Small amounts are useful, but too much for too long can affect your mood, sleep, weight, and energy.

Ashwagandha seems to work by helping the body regulate how much cortisol it produces. In simple terms, it supports a calmer stress response, so your body doesn’t stay in “fight or flight” mode for too long.

Does Ashwagandha Really Lower Cortisol?

Yes, research shows that Ashwagandha can reduce cortisol levels in people dealing with stress and anxiety. 

A recent review looked at several clinical trials involving more than 480 people. It found that those who took at least 250 mg of Ashwagandha daily for two weeks or more showed a clear drop in cortisol, the body’s main stress hormone. 

On average, cortisol levels fell by about 1.16 µg/dL, which is considered meaningful. However, when participants rated how stressed they felt, the results were not significant. 

This suggests that while Ashwagandha reliably calms the body’s stress response, it doesn’t always make people feel less stressed right away.

How Fast Does Ashwagandha Lower Cortisol?

The time it takes to notice changes depends on the person and the dose. Clinical studies suggest that Ashwagandha works best when taken consistently over several weeks.

• Short-term effects: Some people feel calmer and sleep better after about 2 weeks.
• Long-term effects: The most noticeable drops in cortisol often appear after 6-8 weeks of regular use.

A 60-day clinical trial tested this question directly. In the study, 60 stressed adults took either 240 mg of Ashwagandha root extract or a placebo each day. After two months, those taking Ashwagandha had noticeably lower cortisol levels compared to the placebo group. They also reported feeling less anxious, and men in the trial showed a small rise in testosterone. 

These results suggest that improvements in cortisol and stress markers can appear within about 8 weeks of daily use. However, the response is individual, and only a doctor can tell what is safe and effective for your situation.

What Are the Benefits of Lowering Cortisol with Ashwagandha?

Lowering cortisol is more than just balancing a hormone, it can have real benefits for everyday life. Ashwagandha supports both the body and mind in ways that many people notice after consistent use.

Stress and Anxiety Relief

High cortisol often makes you feel tense and on edge. Studies show that Ashwagandha can reduce stress levels, helping you feel calmer in daily situations. People often report a better mood and less worry after taking it for several weeks.

Improved Sleep

When stress hormones stay high at night, it can be hard to fall asleep. Ashwagandha may lower cortisol enough to improve sleep quality. 

Weight Management and Belly Fat

Chronic stress can push the body to store fat around the belly. Lowering cortisol with Ashwagandha may help manage weight by:

• Reducing stress eating.
• Supporting healthier blood sugar balance.
• Preventing the body from holding on to extra belly fat caused by stress.

Energy, Strength, and Recovery

High cortisol can drain your energy and slow muscle recovery. Ashwagandha not only helps balance stress hormones but has also been linked to better strength and endurance. For people who exercise, this may mean more stamina and faster recovery after workouts.

How Much Ashwagandha Should You Take to Lower Cortisol?

The right amount depends on the person, but research shows clear patterns.

Several studies show that the dose you take makes a difference. The best results were seen when people took 500-600 mg of Ashwagandha each day for about 6 to 8 weeks. At this amount, participants had lower stress and anxiety, better sleep, and reduced cortisol levels. Some studies tested smaller amounts, like 125 mg per day, and still saw some benefits, but the higher doses worked more reliably.

Note: No matter what studies show, it’s important to talk to a doctor before starting Ashwagandha. The right dosage can vary from person to person, and only a doctor can determine what’s safe and effective for you

Is Ashwagandha Safe for Lowering Cortisol?

Even though one review of people who took Ashwagandha for 1 to 4 months showed lower cortisol and no serious side effects, results can vary from person to person. Some may experience mild issues like upset stomach or sleepiness/drowsiness.

It’s best to talk with a healthcare professional before starting, especially if you have health conditions or are taking other treatments. There are also certain people who should avoid Ashwagandha completely, depending on their medical situation.

Who Should Avoid Ashwagandha for Cortisol Reduction?

Although Ashwagandha is safe for many people, it isn’t the right choice for everyone. Certain groups should avoid it or only use it under close medical supervision:

• Pregnant or breastfeeding women - safety has not been well studied.
• People with thyroid issues - Ashwagandha may influence thyroid hormone levels.
• Those with autoimmune conditions such as lupus or rheumatoid arthritis.
• People with liver problems - rare cases of liver effects have been reported.
• Anyone taking medications that affect hormones, immunity, or blood pressure.

If you fall into one of these groups, it’s best to stay cautious and speak with a healthcare professional before using Ashwagandha.