Traditional Ayurvedic medicine uses Ashwagandha as one of the most popular herbs. It is often lauded as a means by which the body can fight stress.

Can Ashwagandha lower blood pressure?

You're not alone if you’re looking for natural ways to manage your blood pressure.

So many people have started taking ashwagandha and other adaptogenic herbs to see if they will help with heart health and high blood pressure due to stress.

We’ll examine how ashwagandha affects blood pressure and what you should know before adding it to your wellness routine.

What Is Ashwagandha?

It is an ancient herb used in Ayurvedic practices for over 3,000 years.

It’s an adaptogen that helps the body adapt to stressors of any kind, whether physical, mental, or emotional.

In the past, ashwagandha has been used to promote energy, improve cognition, and promote overall vitality.

In recent years, it has become popular in the West for its potential benefits in reducing stress and anxiety and even regulating blood pressure.

This plant, which is indigenous to areas of Africa, the Middle East, and India, is most frequently utilized in supplements as its root.

Stress and Blood Pressure: The Link.

Before examining whether ashwagandha lowers blood pressure, we need to know how stress relates to hypertension.

Your body releases stress-related hormones like cortisol and adrenaline, which momentarily increase blood pressure (1).

Chronic high blood pressure, also known as hypertension, can result if stress is constant.

Adaptogens such as ashwagandha come into play in this.

Adaptogens may also indirectly help control blood pressure levels by helping your body manage and reduce stress.

Research suggests that stress management is vital to healthy blood pressure. While ashwagandha may be able to lower cortisol, this might be one of the better ways to do so.

Does Ashwagandha reduce blood pressure?

Does ashwagandha directly affect blood pressure?

It might, according to several studies.

Reducing cortisol levels is one of the major ways ashwagandha may help lower blood pressure.

Both stress and high blood pressure are associated with high cortisol levels, so controlling cortisol might be necessary for keeping blood pressure regular.

Research has suggested that ashwagandha may lower systolic and diastolic blood pressure in people with chronic stress (2).

After 60 days, ashwagandha users saw a significant drop in blood pressure and a decrease in cortisol levels, according to a study published in the Indian Journal of Psychological Medicine.

While these are encouraging findings, much work remains before we know for sure whether ashwagandha directly lowers blood pressure in people with the problem.

Blood pressure side effects of ashwagandha

Like any supplement, ashwagandha has risks, especially if you’re considering taking it to manage your blood pressure.

If you have low blood pressure, there may be better options than Ashwagandha.

It could cause problems if your blood pressure is already low, though it can lower it.

Some people may also experience side effects like upset stomach, drowsiness, or allergic reactions.

Be careful if you’re taking blood pressure medication.

Ashwagandha can also interact with medications and decrease your blood pressure too much.

Before you start putting any new supplements out on the market, it’s always best to check with a healthcare professional, primarily if you work with hypertension or are on prescription medicines.

Ashwagandha Other Health Benefits

Ashwagandha has many benefits other than the possibility of helping to lower blood pressure.

It’s one of its most well-known effects and its ability to reduce stress and anxiety.

Ashwagandha may lower cortisol levels and help improve mental well-being, reduce feelings of stress, and even improve sleep quality.

That, in turn, may contribute to overall heart health.

Ashwagandha has also been found to decrease inflammation, which is essential as chronic inflammation can lead to high blood pressure and heart disease (3).

It’s also applauded for its effects on physical performance.

Studies have shown that ashwagandha may help increase strength and endurance, which is why it’s popular among athletes and the fitness-conscious.

It may also help with the management of cholesterol.

LDL (bad) cholesterol can cause plaque buildup in arteries, raising the risk of heart disease.

Some studies have shown that ashwagandha may help lower LDL cholesterol and triglyceride levels, improving cardiovascular health (4).

Who Should Not Take Ashwagandha?

Ashwagandha is excellent for your health, but only for some.

Certain groups of people should avoid ashwagandha or may be taken with a doctor's advice.

Ashwagandha is not recommended for people with low blood pressure because it can even lower your blood pressure.

Pregnant women are also usually told to avoid ashwagandha as it might cause complications.

However, ashwagandha may impact immune function, so people with autoimmune diseases, like lupus or rheumatoid arthritis, should check in with their doctor before taking it.

Ashwagandha can interact with medications to treat thyroid disorders and sedatives.

As always, discussing any supplement regimen with a healthcare professional is a good idea.

Ashwagandha for Blood Pressure: How to Take it Safely

If you want to take ashwagandha to lower your blood pressure, it’s essential to do so safely and effectively.

The standard dosage of ashwagandha is typically 250 mg to 600 mg a day, but follow the directions on the product you take.

Ashwagandha comes in powder, capsule, and tincture form, so select the most convenient for your lifestyle.

Taking ashwagandha with meals is generally recommended to avoid digestive problems.

It also has calming properties, so some people prefer to take it in the evening to help with better sleep.

If you’re taking it to lower your blood pressure, start with the smallest amount and gradually increase it as your body gets used to it.

Most importantly, keep a record of how your body reacts, and if you notice any side effects or medications you take, consult your healthcare provider.

Final Thoughts

One possible benefit of ashwagandha is its ability to lower blood pressure by helping to lower stress and cortisol levels.

But, while research indicates it can help lower blood pressure in some cases, it isn’t necessarily a good idea for all people, including those with low blood pressure or those taking certain medications.

But if you’re considering using ashwagandha for blood pressure management, be careful.

But before you get one, check with a healthcare professional to ensure it’s the proper fit for your health needs.

Ashwagandha may help manage stress and support overall heart health, which could help improve blood pressure levels, but that’s only if you’re prioritizing safety with new supplements.

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FAQs

Is it safe to take ashwagandha with blood pressure medication?

It’s important to note that ashwagandha can also lower blood pressure too much on its own, so it’s best to check with your healthcare provider before taking it if you’re already on blood pressure medication.

How quickly does Ashwagandha lower blood pressure?

Consistent use of ashwagandha may take several weeks, or up to four to eight weeks, for it to start to affect blood pressure.

How does ashwagandha affect blood pressure?

Ashwagandha may lower blood pressure, particularly in those with low blood pressure or who are already taking blood pressure medication.

Does ashwagandha improve high blood pressure related to anxiety?

And yes, ashwagandha does indirectly help with anxiety-related high blood pressure by reducing cortisol and stress.

Is ashwagandha safe for people with low blood pressure?

People with low blood pressure should be careful when taking ashwagandha because it can even lower blood pressure.

Related Studies

1. Title: An investigation into the stress-relieving and anxiolytic effects of ashwagandha (Withania somnifera) in adults with mild stress
This study found that ashwagandha significantly reduced morning cortisol levels by 23% in stressed adults over 60 days, indicating its potential for managing stress-related hormones.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/

2. Title: Ashwagandha (Withania somnifera)—Current Research on the Health Benefits
The research demonstrated that ashwagandha supplementation led to significant reductions in both systolic and diastolic blood pressure in participants with chronic stress.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/

3. Title: Scientific Basis for the Therapeutic Use of Withania somnifera
This review highlights multiple studies showing that ashwagandha possesses anti-inflammatory properties, contributing to its potential in reducing inflammation linked to various health conditions.
Link: https://citeseerx.ist.psu.edu/document?doi=2bdff82eb23a373885252c87b53135b2fc9adde4&repid=rep1&type=pdf

4. Title: Ashwagandha: A Review of its Effects on Lipid Profiles and Cardiovascular Health
The review indicates that ashwagandha may help lower LDL cholesterol levels and triglycerides, suggesting cardiovascular benefits.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/