Lower Cortisol Naturally: How Ashwagandha Can Reduce Your Stress Hormone
Stress is a familiar friend in the modern world, and as you have pointed out, it is interconnected with health.
The first known stress hormone, cortisol, is crucial in the body's stress response.
But if cortisol is high for a long time, it can cause the following complications: anxiety, disrupted sleep, and even obesity.
Ashwagandha, an adaptogenic plant with several health-enhancing properties, may aid those wishing to avoid stress naturally.
Here, the author discusses the relationship between ashwagandha and cortisol responses and the management of stress.
What is Cortisol? Why Does it Matter?
Cortisol is also the stress hormone because it is a significant agent in the body’s stress reaction.
Synthesized in the adrenal glands, cortisol moderates several metabolic, immune, and energy processes.
Whenever a stressor is present, cortisol levels rise to supply energy for the event.
Whereas an increase in basal cortisol level is necessary in the short term, chronic stress keeps cortisol levels high, contributing to diseases including fatigue, anxiety, high blood pressure, fragile immune systems, etc.
Cortisol is one of the most important hormones to regulate, and ashwagandha has been proven to be a natural help.
Ashwagandha: Nature’s Relaxation Formula
Ashwagandha is an adaptogenic tonic plant used in the Ayurvedic system of medicine for more than 3000 years and is also known as Withania somnifera.
Adaptogens are allied substances that assist the body in fighting stress and restoring it to resources.
Out of all the adaptogens, Ashwagandha is even more famous for its antioxidant nature, which decreases cortisol concentrations in the body, reducing stress's negative impacts on the body (1).
A large amount of research confirms the ability of Ashwagandha to help mitigate stress levels, thus meeting the needs of those interested in using natural remedies to manage stress levels.
How Ashwagandha Lowers Cortisol
Ashwagandha acts at the biochemical level to modulate the HPA axis, the core of the body's stress regulation machinery (2).
The HPA axis regulates cortisol, and ashwagandha supports regulating this hormone: cortisol.
Research evidence suggests that ashwagandha suppresses HPA axis activity under stress conditions, resulting in low cortisol production.
This effect can be helpful in cases of constant elevated cortisol levels or chronic stress to have fewer of such signs as fatigue, irritability, and ‘’brain fog.’’
Stimulating Leisure and Reducing Stress
Ashwagandha is also known to have anxiolytic, which is an anti-anxiety effect, and it also helps lower cortisol.
Cortisol is released by the body every time there is chronic anxiety; hence, a cycle of stress is initiated.
Ashwagandha thus assists in diminishing this cycle and assists in the reduction of cortisol levels, which brings down anxiety levels (3).
Published studies have also pointed out that taking ashwagandha comes with a reduction of anxiety and its ability to induce relaxation, thereby reducing cortisol levels.
Some of the main benefits of using ashwagandha include a positive impact on mood, especially during straining times.
Effect of Sleep Quality Enhancing for Cortisol Reduction
Cortisol usually affects sleep since cortisol concentrations run high through the night and low during restful hours.
Nonetheless, stress produces elevated cortisol levels, which may cause insomnia or sleeplessness, hence the complete imbalance of cortisol levels (4).
Ashwagandha has soothing properties that could give users natural body clock regulation of cortisol and natural ways to sleep.
Improved sleep means that cortisol levels should be low at night and high in the morning because this is the natural cycle.
Hence, a healthy sleep cycle is boosted by Ashwagandha, which implies that cortisol levels are also healthier.
According to other research outcomes, Ashwagandha has also produced favorable results for individuals suffering from high cortisol levels.
Many research papers have been undertaken to establish how ashwagandha impacts cortisol, and their findings are encouraging.
For instance, cross-sectional research in the ‘Indian Journal of Psychological Medicine’ compared the influence of ashwagandha in stressed-out grown-ups.
The study of 38 participants who received ashwagandha supplements for 60 days revealed that ashwagandha helps decrease cortisol levels compared to the placebo group (5).
This and other papers show that it is possible to consider Ashwagandha as a natural remedy to influence cortisol levels and stress.
As for the effects on cortisol levels, the total reduction after 60 days of supplementing with ashwagandha was 27.9%, and using a placebo, it was 11.6%.
These studies support the use of ashwagandha, particularly in stress responses, which has created interest among many people in this plant for supplementing cortisol.
Can I take Ashwagandha every day?
Including Ashwagandha in your wellness regime can be quite easy.
It is also sold in capsule, powder, and liquid tincture forms.
For best results, consider the following tips:
Always speak with your healthcare provider before beginning any new supplement, particularly if one suffers from chronic health issues or is currently pregnant.
Patience is a virtue; it might take several weeks to see the effects of ashwagandha, as it’s a supplement that best works when used daily for several weeks or months.
Begin by initiating a small amount and slowly work your way up to a larger dose to determine tolerance and potency.
Ending
Ashwagandha gives the body a natural remedy to control cortisol, essential in determining the body’s ability to deal with stress.
Anti-HPA axis action, anxiolytic properties, and contribution to sleep enhancement make ashwagandha an excellent complementary agent in stress reduction profiles.
Whether you are experiencing ongoing high-stress situations or working towards trying to find a healthy balance, stress has become an essential tool and necessity in most of our lives, and Ashwagandha should be a go-to in helping you stay calm.
Feel the serenity of Ashwagandha? 🌿 It’s time to take care of your body and learn the opposite of stress—start today!
FAQs
In what way may it help Ashwagandha reduce cortisol levels?
Ashwagandha influences the HPA axis, which plays a role throughout the body. It decreases cortisol levels, thereby improving the stress response.
Is Ashwagandha able to reduce anxiety and stress?
Yes, ashwagandha has anxiolytic effects that contribute to feelings of relaxation and proper mood and indirectly control cortisol levels.
On average, for how many weeks does Ashwagandha lower cortisol?
Many individuals reported improvements within 2-3 weeks, while overall cortisol levels fell by 55 percent over 60-day trials.
There is strong evidence that ashwagandha can be useful for cortisol regulation, but how can it be used to maintain cortisol levels?
Ashwagandha is available in capsule, powder, and tincture forms; it is believed that daily use yields the best results.
Is it safe for me to take Ashwagandha, and if so, are there any possible negative consequences?
Ashwagandha side effects are mild and rarely reported, but some individuals might consider stomach upset or drowsiness. Consult a doctor if unsure.
Related Studies:
1. Title: Ashwagandha’s Effect on Cortisol Reduction
This review analyzed nine studies and concluded that ashwagandha supplementation significantly reduces cortisol levels by 11-32.63% in stressed individuals.
DOI: 10.1002/jclp.22995
2. Title: HPA Axis Modulation by Ashwagandha
This randomized, double-blind, placebo-controlled study found that ashwagandha significantly reduced morning cortisol levels and improved anxiety scores, indicating its role in modulating the HPA axis.
DOI: 10.4088/JCP.18m12274
3. Title: Anxiolytic (Anti-Anxiety) Effects of Ashwagandha
The study demonstrated that participants taking ashwagandha experienced significant reductions in anxiety levels, supporting its use as an anxiolytic agent.
DOI: 10.4103/IJPSYM.IJPSYM_118_19
4. Title: Ashwagandha’s Role in Improving Sleep Quality
This clinical trial showed that ashwagandha improved sleep quality and reduced insomnia symptoms among participants, highlighting its potential for natural sleep regulation.
DOI: 10.5664/jcsm.7760
5. Title: Clinical Study on Ashwagandha’s Cortisol Reduction (27.9%)
In this study, participants who took ashwagandha supplements for 60 days experienced a significant reduction in cortisol levels by 27.9%, demonstrating its efficacy in stress management.
DOI: 10.4103/IJPSYM.IJPSYM_118_19
