Ashwagandha: Managing Cortisol in a High-Stress World
Withania somnifera shows modest cortisol reduction in randomized trials. We cover dosing used in studies, standardization, and who should avoid it.
A traditional adaptogen under modern scrutiny
Ashwagandha (Withania somnifera) is one of the most studied Ayurvedic herbs. Modern trials have focused on its root extract, particularly standardized KSM-66 and Sensoril preparations, for effects on perceived stress, cortisol, and anxiety.
Several randomized placebo-controlled trials report modest reductions in morning cortisol and subjective stress scores at doses of 300–600 mg of root extract per day. Effects are usually seen over 4–8 weeks, not immediately.
Dosing and standardization
Most positive trials used 300 mg twice daily of a standardized extract. Look for products that state the withanolide content and the extract type. KSM-66 is a full-spectrum root extract; Sensoril is a more concentrated blend of root and leaf. Both have trial data, but they are not interchangeable at the same milligram dose.
Quality matters: ashwagandha supplements vary widely in withanolide content and have been flagged in third-party testing for heavy metals or adulteration. Choose brands with independent Certificates of Analysis.
Who should avoid it
Ashwagandha may interact with thyroid medications, sedatives, and immunosuppressants. It is generally not recommended during pregnancy or breastfeeding. Because it can lower cortisol and blood sugar, people with autoimmune conditions, thyroid disorders, or diabetes should consult a clinician before use.
Side effects are usually mild but can include gastrointestinal upset, drowsiness, and, rarely, liver enzyme elevations. Cycling or using lower doses may reduce the risk of adverse effects.
References
- Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine. 2012.
- Salve J, et al. Adaptogenic and anxiolytic effects of ashwagandha root extract in stressed adults. Cureus. 2019.
Disclaimer: This article is for educational purposes only and does not replace medical advice. Speak with a qualified clinician before starting any supplement, especially if you take medications or have a medical condition.