“Ashwagandha supplementation effectively reduces stress and lowers cortisol levels in humans.”

The purpose of this study is to evaluate the efficacy of two proprietary ashwagandha extracts on stress levels, with secondary outcomes of cognition, energy, and sleep, as compared to a placebo. Participants will take one of two extracts or a placebo every day for 60 days; outcomes of stress, sleep, energy, and cognition will provide information on effectiveness.

We found that ashwagandha supplementation significantly reduced anxiety compared with placebo according to the Hamilton Anxiety Rating Scale (HAM-A)... It has also showed a significant effect in reducing both stress (Perceived Stress Scale (PSS) μ=−4.88 (95% CI: −7.84 to −1.91, p=0.0013)) and cortisol levels μ=−2.3626 (95% CI: −3.2622 to −1.4629), p<0.0001) at 8 weeks of treatment. Conclusion: Ashwagandha supplementation is safe and effective in reducing stress and anxiety in adult patients.

A total of 15 studies were included with a combined sample size of 873 patients. We found that ashwagandha supplementation significantly reduced anxiety compared with placebo according to the Hamilton Anxiety Rating Scale (HAM-A) before μ =−1.55 (95% CI: −2.45 to −0.65, p=0.0007) and at 8 weeks of treatment μ=−3.52 (95% CI: −6.00 to −1.04, p=0.0053). It has also showed a signifacnt effect in reducing both stress (Perceived Stress Scale (PSS) μ=−4.88 (95% CI: −7.84 to −1.91, p=0.0013)) and cortisol levels μ=−2.3626 (95% CI: −3.2622 to −1.4629), p<0.0001) at 8 weeks of treatment.

Of the 4788 articles identified, only 9 studies met the selection criteria. The selected studies varied in terms of design, results, formulations, dosages, and treatment duration (30–112 days), and involved subjects with varying degrees of stress. WS supplementation decreases cortisol secretion with no significant adverse effects. Nonetheless, none of the studies evaluated the potential impact of cortisol reduction on adrenal function and long-term effects. Brief-term supplementation with WS appears to have a stress-reducing effect in stressed individuals.

Further randomized, double-blind, placebo-controlled studies have confirmed ashwagandha's anti-stress and cortisol-lowering effects in adults with self-reported chronic stress and chronically stressed overweight and obese adults. In all these studies ashwagandha was well tolerated with minimal adverse effects reported. The findings indicated that compared with placebo, ashwagandha intake was associated with a reduction in fasting, morning cortisol (0.5% increase and 23% reduction, respectively).

Overall, 12 eligible papers with a total sample size of 1,002 participants and age range between 25 and 48 years were included in the current systematic review and meta-analysis. We found that Ashwagandha supplementation significantly reduced anxiety (SMD: -1.55, 95% CI: -2.37, -0.74; p = .005; I2 = 93.8%) and stress level (SMD: -1.75; 95% CI: -2.29, -1.22; p = .005; I2 = 83.1%) compared to the placebo. Finally, we identified that the certainty of the evidence was low for both outcomes.

Four studies report reductions in stress and fatigue levels in chronically stressed adults, young adults, and healthcare workers after ashwagandha supplementation. Five studies report the efficacy of ashwagandha in alleviating symptoms of anxiety and depression, as indicated by improved scores on the Hamilton Anxiety Rating Scale (P < 0.001), the Hamilton Anxiety Scale (P < 0.05), and the Hamilton Depression Rating Scale (P < 0.001) compared with placebo.

A systematic review reveals that Withania somnifera (Ashwagandha) extracts can effectively reduce cortisol levels in the short term... the consumption of WS extracts for between 30 and 112 days resulted in measurable and significant reductions in cortisol levels in study participants. However, a systematic review of the literature reveals only nine studies about the plant extracts' anti-stress properties (mainly anti-cortisol), none of which were long-term.

Overall, the studies found that ashwagandha significantly reduced stress and anxiety levels (subjectively measured by validated rating scales), reduced sleeplessness and fatigue, and reduced serum cortisol levels (a stress hormone) when compared with placebo. In several studies, the benefits appeared to be greater with doses of 500 to 600 mg/day than with lower doses. Results from most of the studies published after this 2021 review also suggest that ashwagandha has a beneficial impact on perceived stress.

A systematic review pooling nine clinical trials in stressed adults found that ashwagandha supplementation reduced cortisol by roughly 11 to 33% over periods ranging from 30 to 112 days, with no serious short-term adverse effects reported. A larger meta-analysis covering 12 RCTs and over 1,000 participants confirmed significant reductions in both stress and anxiety. Ashwagandha is the only supplement with consistent, replicated human trial data showing it can meaningfully lower cortisol levels.

Further investigation into her medication regimen uncovered her consistent use of approximately 950 mg of ashwagandha daily for over a year, prescribed by a local practitioner for symptomatic relief of bilateral knee osteoarthritis. A review of the existing literature suggested a potential cortisol-suppressing effect of ashwagandha, leading to the establishment of a causal link between the patient's symptoms and her consumption of the ashwagandha extract. In light of emerging evidence, HPA axis suppression should be recognized as a serious adverse effect of prolonged or unsupervised ashwagandha use.

A 2019 study found that participants who consumed 240 mg of Ashwagandha extract daily for 60 days showed significant reductions in serum cortisol levels. Ashwagandha releases withanolides, a group of naturally occurring steroids which are believed to reduce cortisol levels and help balance other systems in the body.

Thousands of years of Ayurveda suggest that ashwagandha can help improve both your physical and mental health. But as far as Western medicine is concerned, more rigorous research is needed. Studies done on ashwagandha have been small in size. The dosages and formulations studied haven't been consistent. And the results have been mixed. All in all, it's tough to draw definitive conclusions from the data available.

The current findings, therefore, contrast with the results from studies confirming ashwagandha's cortisol-reducing influence in chronically stressed adults (Auddy et al., 2008), adults with an anxiety disorder (Chandrasekhar et al., 2012), and overweight, stressed adults (Choudhary, Bhattacharyya, & Joshi, 2017). These findings suggest that ashwagandha was ineffective at lowering cortisol levels in the examined male population.

Ashwagandha can lower cortisol. That's helpful if you're stressed. But it is still a biologically active substance that affects hormones, the nervous system, the digestive system, and possibly the liver. Common ashwagandha side effects include: Digestive upset. Drowsiness. Headache. Changes in blood pressure or blood sugar.

Clinical trials have shown that withanolide glycosides, active compounds present in ashwagandha, modulate the hypothalamic-pituitary-adrenal axis by reducing cortisol levels and increasing serotonin and acetylcholine. Results from this trial suggests that ashwagandha extract standardized to 35% withanolide glycosides at 60mg and 120mg significantly improved markers of stress in non-depressed high stress patients diagnosed with generalized anxiety disorder with no significant difference between both treatment doses.

Clinical trials show Ashwagandha lowers cortisol by as much as 30%. In studies using 300–600 mg of standardized extract, participants reported lower cortisol levels, better sleep quality, less fatigue, reduced anxiety, and improved focus. Over 30 clinical studies confirm these results, making Ashwagandha one of the most researched adaptogens for stress.

Overall, while some studies highlight Ashwagandha's potential to lower cortisol levels as part of its stress-relieving effects, the results are not universally consistent across different populations and study designs. Further research with larger sample sizes and diverse populations is needed to confirm these findings and elucidate the precise mechanisms through which Ashwagandha influences cortisol and other hormonal levels. Conversely, a study focusing on aging, overweight males found no significant differences in cortisol levels between Ashwagandha and placebo groups over an eight-week intervention period.

While ashwagandha demonstrates consistent cortisol-lowering effects in clinical trials, some studies show a disconnect between objective cortisol reduction and subjective stress perception. Long-term safety data beyond 12 weeks remains limited, and efficacy may vary significantly across different populations, dosages, and extract standardizations. Most robust evidence comes from studies in chronically stressed or overweight populations rather than healthy individuals.

While some trials show cortisol reductions, publication bias and industry funding in 40% of studies raise concerns; no significant stress reduction in non-stressed populations (p=0.12), suggesting effects may be limited to chronically stressed individuals.

A 2008 study found as little as 125mg of ashwagandha root for 8 weeks improved stress by 62% and reduced serum cortisol by nearly 15%. By modulating the activity of neurotransmitters... Ashwagandha has been shown to reduce cortisol secretion levels by 11-32.6%.