Stress is a normal part of life, but when it becomes constant or overwhelming, it can disrupt routines, drain energy, and affect emotional well‑being. That’s one reason interest in taking ashwagandha for stress relief has grown. A recent systematic review explored how this traditional Ayurvedic herb may influence cortisol levels, sleep quality, and overall well‑being.
Understanding Stress, Cortisol, and Ashwagandha
What Cortisol Is and How It Affects the Body
Cortisol is one of the body’s primary stress hormones. It’s produced by the adrenal glands and released whenever you face something challenging — whether that’s a tight deadline, a difficult conversation, or simply the ongoing demands of daily life. In the right amounts, cortisol is incredibly useful. It helps regulate energy, supports the immune system, and keeps you alert when you need to be.
Problems arise when cortisol stays elevated for too long. Chronic stress can leave people feeling drained, irritable, unfocused, and unable to sleep well. It can also affect appetite, weight, and overall resilience. Because cortisol influences so many systems in the body, keeping it in a healthy range is essential for feeling balanced and steady.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb often described as an adaptogen — a plant believed to help the body adapt to stress. Modern research suggests it may support emotional well‑being, help regulate cortisol, and promote more restful sleep. Many people also describe feeling more centered, more focused, and better able to handle daily pressures when taking it regularly.
Because it works gently and gradually, Ashwagandha is often used as part of a broader wellness routine rather than a quick fix. Its potential to support both stress levels and sleep makes it appealing for anyone navigating ongoing stress or demanding routines.
Contraindications: When Ashwagandha May Not Be Appropriate
Although Ashwagandha is generally well‑tolerated, it isn’t right for everyone. People who are pregnant or breastfeeding are usually advised to avoid it. Those with autoimmune conditions or thyroid disorders should speak with a healthcare provider first, since the herb may influence immune activity and thyroid hormones. It may also interact with sedatives, anxiety medications, or drugs used before surgery. Anyone with a stomach ulcer should use caution as well. As with any supplement, checking with a healthcare professional is the safest approach.
What the Systematic Review Found
A systematic review published in Nutrients examined how Withania somnifera affects cortisol levels, perceived stress, and sleep quality in stressed adults. Systematic reviews are considered high‑quality evidence because they evaluate multiple studies rather than relying on a single trial.
The studies included in the review typically lasted 6–12 weeks, with participants taking various standardized Ashwagandha extracts.
Key Findings
Ashwagandha May Help Lower Cortisol
Across the reviewed studies, most participants taking Ashwagandha experienced a reduction in cortisol levels compared to placebo groups.
Lower cortisol may translate into feeling calmer, more focused, and less overwhelmed — benefits that matter for anyone dealing with persistent stress
Participants Reported Feeling Less Stressed
Beyond lab measurements, many people felt better, reporting improvements in perceived stress, emotional balance, and overall well‑being.
Remember, stress is subjective. Feeling calmer is just as important as measurable hormonal changes.
Sleep Quality Improved
Several studies noted improvements in:
- falling asleep more easily
- fewer nighttime awakenings
- overall sleep satisfaction
Better sleep can amplify stress‑relief benefits, creating a positive cycle of rest and resilience.
How Ashwagandha May Work
Ashwagandha as an Adaptogen
Adaptogens help the body adapt to stress by supporting multiple systems at once. Ashwagandha may:
- support healthy cortisol rhythms
- influence neurotransmitters involved in mood
- reduce stress‑related inflammation
- support the nervous system’s resilience
While research continues, current evidence suggests Ashwagandha works through several interconnected pathways.
Is Ashwagandha Safe?
The review found that Ashwagandha was generally well‑tolerated, with only mild digestive discomfort reported in some cases. Serious side effects were rare. Still, because it can interact with certain conditions and medications, it’s important to consider the contraindications mentioned earlier and talk with a healthcare provider if you’re unsure whether it’s appropriate for you.
Considering Ashwagandha?
If you’re exploring natural ways to support stress resilience, energy, and sleep, a high‑quality Ashwagandha supplement may be worth considering.
You can explore a standardized, high‑potency option here: Natural Wellness Ashwagandha 1000mg, formulated to support stress relief, cortisol balance, and overall well‑being.
Final Thoughts
This systematic review strengthens the growing evidence that Ashwagandha may help:
- lower cortisol
- reduce perceived stress
- improve sleep quality
For people navigating everyday stress, this ancient herb may offer a gentle, natural way to support balance and resilience.
Originally posted February 2024. Updated December 12, 2025.
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