Ashwagandha and Stress Relief: Can It Really Lower Cortisol?

Ashwagandha has become a trusted name in the growing world of natural stress relief. For many in the UK seeking calm without relying on stimulants or sedatives, this ancient adaptogen offers a gentler alternative. Its roots lie in Ayurvedic medicine, where it was traditionally used to build resilience, energy, and inner strength. Modern wellness conversations now focus on one key question: can ashwagandha really lower cortisol, the body’s primary stress hormone?

Want to learn more about how ashwagandha works and what to expect? Visit our Ashwagandha Guidance Hub, where we answer the most common questions and explore the science behind this ancient herb.

Understanding Cortisol and the Stress Response

Cortisol plays a vital role in helping the body respond to challenges. It’s produced by the adrenal glands and released in response to signals from the brain when we encounter physical or emotional stress. In short bursts, cortisol is helpful. It gives us energy, sharpens focus, and helps us cope with demanding situations. However, when stress becomes chronic, cortisol levels can remain elevated, leading to problems such as fatigue, anxiety, low mood, or difficulty sleeping.

Persistent high cortisol can also affect blood sugar balance, digestion, and even immune function. Over time, this state of constant alert can leave the body feeling depleted rather than energised. That’s where adaptogens like ashwagandha come in. They are believed to help regulate the stress response rather than suppress or overstimulate it.

What Makes Ashwagandha an Adaptogen?

Adaptogens are herbs and botanicals that help the body adapt to physical, mental, or emotional stress. Unlike stimulants, which provide a temporary energy boost, or sedatives, which induce relaxation, adaptogens are thought to work more holistically, supporting balance in the body’s internal systems.

Ashwagandha, scientifically known as Withania somnifera, is one of the most studied adaptogens. It contains natural compounds called withanolides, which may influence how the brain and adrenal glands communicate during times of stress. Rather than pushing the body in one direction, ashwagandha appears to help it find equilibrium, supporting calmness without causing drowsiness or dullness.

How Ashwagandha May Influence Cortisol Levels

One of the most compelling areas of research around ashwagandha involves its relationship with cortisol. Several small human studies have suggested that taking standardised ashwagandha extract daily may help lower cortisol levels, particularly in people experiencing chronic stress. The exact mechanism isn’t fully understood, but scientists believe it may involve ashwagandha’s ability to support the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for managing the body’s response to stress.

By supporting a more balanced HPA axis response, ashwagandha may help prevent cortisol spikes from remaining elevated for long periods. This moderation can lead to a calmer, more stable mood and improved energy regulation throughout the day.

Traditional Understanding of Ashwagandha and Calmness

In Ayurvedic practice, ashwagandha is considered a rasayana, or rejuvenating tonic. It was traditionally given to help restore strength after illness, calm the mind, and promote restful sleep. These uses mirror what modern science describes as its adaptogenic properties. Rather than forcing relaxation, ashwagandha helps the body regain a sense of inner steadiness.

For centuries, it has been used by those recovering from fatigue, dealing with ongoing worry, or managing the pressures of daily life. This deep history of use supports its reputation as a gentle yet powerful herb for long-term resilience rather than quick-fix stress relief.

Ashwagandha and the Science of Stress Adaptation

Recent scientific studies have explored how ashwagandha may interact with the body’s biochemical stress pathways. Participants in clinical trials have reported lower perceived stress levels and improvements in sleep quality after several weeks of daily supplementation. In some cases, measurable reductions in cortisol have been observed alongside better mood balance.

However, it’s important to remember that research is still evolving. Not all studies are large or long-term, and individual responses can vary. While evidence supports ashwagandha’s role in moderating stress hormones, it should not be seen as a cure or substitute for professional mental health care. Instead, it’s best understood as a supportive tool that may help make life’s pressures feel more manageable.

How Daily Ashwagandha Use May Feel

For most people, the effects of ashwagandha build gradually. It’s not an instant calm-inducing remedy but rather a subtle companion that supports balance over time. After a few weeks of consistent use, many report feeling less overwhelmed by stress, more focused, and more able to unwind in the evenings.

This steady support makes ashwagandha particularly appealing for adults who experience ongoing, low-level stress rather than sudden bouts of anxiety. It’s about building resilience rather than numbing reaction. When combined with mindful practices such as good sleep hygiene, regular movement, and healthy nutrition, the benefits can become even more noticeable.

The Role of Ashwagandha Gummies in Stress Support

For many adults in the UK, gummies have become a popular way to take ashwagandha. They offer the same adaptogenic benefits in a convenient, tasty form, making it easier to stay consistent. Each gummy typically provides a measured dose of extract, ensuring a steady intake that supports long-term balance.

Because consistency is key when using adaptogens, gummies can help form a daily habit that fits naturally into a routine. This can be especially useful for those who struggle to take tablets or who prefer a more enjoyable way to supplement their wellbeing.

What the Research Says About Ashwagandha and Cortisol

In several small but promising clinical studies, participants who took standardised ashwagandha extract daily for six to eight weeks experienced a significant reduction in cortisol levels compared to a placebo group. Alongside these biochemical changes, many participants also reported improvements in perceived stress, sleep quality, and overall wellbeing.

While these findings are encouraging, more large-scale, long-term studies are needed to confirm the extent and consistency of these effects. Nevertheless, the existing research aligns with traditional Ayurvedic use, reinforcing the idea that ashwagandha helps the body adapt rather than suppressing its natural functions.

Balancing Stress and Energy Naturally

One of ashwagandha’s most unique qualities is its dual action. While it helps calm the mind and moderate cortisol, it may also gently enhance physical and mental energy. This balancing effect is part of what makes it so useful for managing modern stress. Unlike caffeine or other stimulants that can cause energy crashes, ashwagandha supports sustained vitality by helping the body operate more efficiently.

By regulating the stress response, it may also support improved focus, motivation, and endurance, which are often diminished by chronic stress. This makes it a helpful companion for those balancing demanding work, family, or study schedules.

Is It Safe to Take Ashwagandha Daily for Stress Relief?

For most healthy adults, taking ashwagandha daily is considered safe when following recommended dosages. The typical range for standardised extracts is around 300 to 600 mg per day, often split into one or two doses. Side effects are rare but can include mild digestive discomfort or drowsiness, especially when first starting.

It’s always wise to consult a healthcare professional before beginning regular use, particularly if you have thyroid conditions, autoimmune disorders, or are taking prescription medication. Pregnant or breastfeeding women are generally advised to avoid ashwagandha due to limited research in these groups.

Ashwagandha and Sleep Quality

Cortisol and sleep are deeply intertwined. Elevated evening cortisol can make it harder to relax or fall asleep. By supporting healthy cortisol rhythms, ashwagandha may help the body transition more naturally into rest mode. Some people find taking their ashwagandha supplement in the evening helps them unwind, while others prefer morning use to balance energy through the day.

Better sleep, in turn, supports better stress resilience. A well-rested body is more capable of managing pressure calmly, creating a positive feedback loop where each benefit reinforces the next.

The Importance of Quality and Consistency

The effectiveness of ashwagandha depends not only on dosage but also on product quality. Look for supplements made with high-quality extracts such as KSM-66 or Sensoril, which are well-researched and standardised for withanolide content. Consistent daily use of a quality product is more likely to provide steady benefits over time.

Gummies are particularly helpful for those new to herbal supplements. They make it easy to stick with a routine, ensuring you experience the cumulative effects that adaptogens are known for. Over time, this consistency helps the body reset its stress response naturally.

Supporting a Calmer Lifestyle

While ashwagandha can be a powerful tool for managing stress, it works best alongside healthy habits. Simple practices such as mindfulness, balanced nutrition, gentle exercise, and digital downtime can enhance its effects. Together, these habits create the foundation for true balance—one that supports both mind and body.

For those in high-pressure jobs or managing long working hours, ashwagandha can act as an anchor, helping maintain composure and focus even on busy days. It doesn’t remove challenges but may help you face them with greater ease and steadiness.

What to Expect When Starting Ashwagandha

The first few weeks of taking ashwagandha may bring subtle changes. You might notice improved focus, reduced reactivity to stress, or an easier time winding down at night. After consistent use for six to eight weeks, these effects often become more noticeable.

Because adaptogens work by supporting the body’s natural rhythms, their results are gradual and long-lasting. The goal is not to eliminate stress entirely but to improve how you handle it, creating a sense of calm confidence that carries through your day.

Conclusion

Ashwagandha’s reputation for stress relief is well earned. While more research is needed to fully understand how it influences cortisol, the evidence so far suggests that it may help the body restore hormonal balance, promoting calmness and resilience in daily life. By supporting both mind and body, ashwagandha provides a gentle yet effective way to navigate modern stress.