Written By: Yogita Bhadane B.Pharm
Medically Reviewed By: Dr. Gaurav Pathare BAMS and Vikas Londhe M.Pharm (Pharmacology)
In this fast-paced world survival is challenging which require physical and psychological efforts for sustaining in day to day life. For reacting to these external physical and psychological strains, an individual body activated a series of neuro-endocrine cascade. These hormonal secretions in body prepare the body to face and deal with these external strains and maintained body’s normal homeostasis equilibrium. However in some cases if the external strains are too intense or too long, body fail to cope with it and does not adapt to changes accordingly. In this scenario body does not make homeostasis balance and the neuroendocrine parameters and hormonal response remains altered and push the body to be in the state of chronic stress state. This will lead to create some illness in body like chronic anxiety, insomnia, high blood pressure, depression and lessen the immune system response etc.
Chronic stress has become a silent epidemic, contributing to a host of physical and mental health issues. As more people seek natural remedies to manage their stress levels, one ancient herb has gained modern attention: Ashwagandha (Withania somnifera). Celebrated in Ayurvedic medicine for centuries, Ashwagandha is now being closely studied for its ability to reduce cortisol, the body’s primary stress hormone. But how strong is the evidence behind these claims, and what does it mean for your health?
Understanding Cortisol: The Stress Hormone
The human body is continuously responds to the external stress information and prepare the body to give response as per the magnitude of stress. The body’s response is divided in to two parts sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). In extreme stressful situation body activate the sympathetic nervous system response; this is also called fight or flight response. It activates the endocrine system and subsequently releases cascade of hormones.
Amygdala, a part of brain is segregating the different responses. It sends stress signals to hypothalamus, hypothalamus activates SNS, and pituitary glands give order to adrenal gland to release catecholamine like epinephrine or adrenaline. This epinephrine is the main hormone in SNS, it increase heart rate and respiratory rate in response to catecholamine. As the body keeps receiving the signal of stress, the hypothalamus activate HPA axis (Hypothalamus-Pituitary-Adrenal axis) which signal to release cortisol from adrenal cortex and instruct body to stay alert. Cortisol provides energy to the body in this situation.
Persistently high cortisol in the body is linked to a range of problems such as:
Anxiety and depression, weight gain, especially abdominal fat, insomnia, high blood sugar,, and suppressed immune function.
So, balancing cortisol is essential for overall well-being,, and this is where Ashwagandha come into picture.
What Is Ashwagandha?
Ashwagandha is also know with the different names likes Indian ginseng, Indian winter cherry or the herb Vitania sluggard is an adaptogenic herb native to India and parts of Africa. Its name derived from the two words “Ashwa” means Horse and “gandha” means smell due to it smell like a wet horse. As an adaptogen, it helps the body adapt to physical and emotional stress. The root extracts of the plant contain active compounds known as Withaferin A, Withanolides, and Withanoside IV which are believed to mediate its health benefits.
In recent years, people are moving towards more natural way of living across the world, an interest is on grow around Ashwagandha’s potential benefit in stress and anxiety management.
Scientific Evidence: Ashwagandha and Cortisol Reduction
Several clinical studies have explored how Ashwagandha affects cortisol levels. Here’s what recent research reveals:
Reduction in Cortisol Levels
One single-centred, prospective, double-blind, randomized, placebo-controlled trial published in Indian Journal of Psychological Medicine which evaluated efficacy of high-concentration full-spectrum Ashwagandha root extract in plummeting stress and anxiety and in getting better in general well-being in adults under stress.
A total of 64 individuals with a history of chronic stress were examined, who took 300 mg of high-concentration Ashwagandha root extract twice daily for 60 days. The efficacy was assessed based on the serum cortisol levels on Day 0 and Day 60 and the scores on the PSS, GHQ-28, and DASS questionnaires. At the end of the study period, the group that received ashwagandha treatment experienced a 27.9% reduction in serum cortisol levels, compared to a 7.9% reduction in the placebo group.
2. Improved Stress and Anxiety Symptoms
In a double-blind, randomized, placebo-controlled clinical trial, the adaptogenic and anxiolytic effects of ashwagandha were evaluated in healthy adults. Sixty male and female participants with a baseline Perceived Stress Scale (PSS) score greater than 20 were randomized to receive either 125 mg or 300 mg of Ashwagandha extract, or a placebo, twice daily for eight weeks in a 1:1:1 ratio. Stress levels were measured using the PSS at baseline, four weeks, and eight weeks. Anxiety was assessed using the Hamilton Anxiety (HAM-A) scale, and serum cortisol levels were measured at baseline and at eight weeks. Sleep quality was evaluated using a seven-point sleep scale. A significant reduction in PSS scores was observed with both 250 mg/day and 600 mg/day doses of Ashwagandha. Serum cortisol levels also decreased with both dosages. Compared to the placebo group, participants receiving Ashwagandha showed significant improvement in sleep quality.
3. Enhanced Sleep
In one randomized, double-blind, placebo-controlled study was conducted to evaluate the effect of ashwagandha in insomnia. Total 60 patients with insomnia has been randomized in 2:1 ratio to receive Ashwagandha extract or placebo for a period of 10 weeks. The endpoints were the measures of actigraphy parameters (sleep onset latency, total sleep time, wake after the onset of sleep), PSQI and HAM-A scores, mental alertness and sleep quality and total time in bed (TIB). The study outcome showed that means total sleep time was significantly elevated for the ashwagandha group after treatment. At the same time, the mean change in the total time in bed (TIB) was observed higher in the ashwagandha treatment group compared to the placebo (control) group.
How Does Ashwagandha thought to be Work?
However its direct effect in cortisol level and anxiety reduction demonstrated in various clinical trials, but exact mechanism of action is still not fully understood. However it is believed that Withaferin A an active constituent of Ashwagandha is responsible for direct action on cortisol level due to its interaction with glucocorticoid receptors. The cortisol reducing effect of Ashwagandha appears to be due to; it’s acting on the hypothalamic-pituitary-adrenal (HPA) axis, the central stress response system. By modulating this pathway, it helps down regulate the body’s stress signals and normalizes cortisol production.
The effect of Ashwagandha on cortisol level is might be due to its indirect effect as sedative and hypnotic activity. Ashwagandha’s ability to improve insomnia may be linked to increased expression of sleep-related gamma-aminobutyric acid (GABA), its receptors—GABA-A, GABA-B, and the 5-hydroxytryptamine receptor (5HT1A), also known as the serotonin receptor. Additionally, it appears to raise brain GABA levels. The active compounds in Ashwagandha are thought to directly bind to the GABAA receptor, as its sleep-promoting effects are reduced by GABAA receptor antagonists.”
Recommended Dosage and Safety
Typical clinical doses range between 250 mg to 600 mg of standardized extract per day, often divided into two doses. Most studies show benefits within 6 to 8 weeks of consistent use.
Ashwagandha is generally well-tolerated, but it’s not for everyone. Possible side effects may include, Upset stomach, Drowsiness and Allergic reactions (rare).
It may also interact with medications for thyroid, blood pressure, or blood sugar. Consult your healthcare provider before starting Ashwagandha, especially if you are pregnant, breastfeeding, or taking prescription drugs.
Conclusion
Emerging research suggests that Ashwagandha can indeed help reduce cortisol levels and support the body’s natural ability to cope with stress. While it’s not a magic bullet, it offers a promising natural tool in the stress-management toolkit particularly when combined with other healthy lifestyle practices like exercise, mindfulness, and sleep hygiene.
If you’re dealing with chronic stress or just looking to improve your resilience, Ashwagandha might be worth exploring with your doctor’s guidance.
References
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