In today’s fast-paced world, stress has become a regular part of daily life. Deadlines, responsibilities, and constant connectivity can take a toll on mental and physical health. While lifestyle strategies like exercise, meditation, and sleep are crucial, many people are also looking for natural supplements to help manage stress more effectively. One such supplement gaining attention is Ashwagandha, a traditional herb from Ayurvedic medicine, long celebrated for its calming and restorative properties.
Recent scientific research is now validating what traditional medicine has suggested for centuries: Ashwagandha may help regulate the body’s stress response by affecting cortisol, the hormone responsible for stress regulation.
What is Ashwagandha?
Ashwagandha, also known as Withania somnifera, is classified as an adaptogen. Adaptogens are natural compounds that help the body maintain balance and adapt to stress. Unlike stimulants or sedatives, adaptogens work gently, supporting the body’s own systems rather than artificially altering them.
Traditionally, Ashwagandha has been used to improve energy, enhance mental clarity, promote calm, and support overall wellness. Today, it is widely available as a dietary supplement in various forms, including capsules, powders, and tinctures.
Understanding Cortisol and Stress
Cortisol is a hormone produced by the adrenal glands and plays a key role in how the body responds to stress. While cortisol is essential for normal body function, elevated or prolonged levels due to chronic stress can negatively affect mood, energy, and overall health. Reducing excessive cortisol levels can help the body maintain balance and improve overall well-being.
This is where Ashwagandha comes in. Researchers have investigated how this adaptogenic herb may support cortisol regulation in stressed individuals, providing a scientific basis for its traditional use.
The Study Setup
A recent systematic review examined the effects of Ashwagandha on cortisol levels in stressed human participants. The review analyzed 9 clinical studies where participants took Ashwagandha supplements over periods ranging from 30 to 112 days.
The studies included adults experiencing stress due to work, lifestyle, or other factors. Participants were monitored for changes in cortisol levels, measured either in blood or saliva. Different doses and formulations of Ashwagandha were tested, allowing researchers to observe the herb’s effects across a variety of conditions.
What the Research Found
The findings across the studies were consistent and encouraging: Ashwagandha supplementation was associated with significant reductions in cortisol levels. Reported reductions ranged from approximately 11% to 32% from baseline.
Some studies indicated a dose-dependent relationship, meaning that higher doses of Ashwagandha led to larger decreases in cortisol. This suggests that dosage and formulation may influence the degree of stress relief experienced by participants.
Importantly, participants generally tolerated Ashwagandha very well, with no serious adverse effects reported during the study periods. This supports its use as a safe, natural option for stress support.
Why These Findings Matter
Lowering cortisol through natural means can have multiple benefits. By helping the body respond more effectively to stress, Ashwagandha may support:
- Calm and relaxation: Reducing the physiological response to stress can help improve mood and mental clarity.
- Energy balance: Proper cortisol regulation helps maintain energy levels throughout the day.
- Overall wellness: Supporting stress management can have positive effects on sleep, focus, and daily performance.
For people who feel the effects of daily stress, Ashwagandha may offer a natural, science-backed way to help the body regain balance and resilience.
To learn more about Ashwagandha, explore the scientific research, and discover other functional mushrooms, visit our Research Hub for more information!
