The Role of Ashwagandha in Managing Cortisol: What Science Says?

The demands of modern life can often feel overwhelming. Stressful situations, heavy workloads, and limited time for relaxation can drive up cortisol levels — commonly referred to as the "stress hormone." Fortunately, scientific research indicates that ashwagandha, an ancient Ayurvedic remedy, may offer a natural way to support stress management and overall health.

What Is Cortisol, and Why Is Managing It Important?

Cortisol is a hormone produced by the adrenal glands in response to stress. It plays an essential role in regulating metabolism, supporting immune function, and maintaining healthy blood pressure. However, chronically elevated cortisol levels can negatively affect health, contributing to issues such as insomnia, weight gain, and a weakened immune system. Recent studies also link prolonged high cortisol levels to an increased risk of depression.

The Science: How Ashwagandha Lowers Cortisol

Ashwagandha has garnered significant attention in scientific circles for its stress-relieving properties.

• 2012 Study: Research published in the Indian Journal of Psychological Medicine found that ashwagandha supplementation reduced cortisol levels by an average of 27% among participants with chronic stress. Over 60 days, the study's 64 participants also reported decreased anxiety, less fatigue, and improved overall well-being.
• 2019 Study: A follow-up study published in Medicine confirmed these benefits, showing that participants who took ashwagandha experienced reduced stress symptoms and better sleep quality.
• 2020 - 2024 Studies: consistently demonstrate ashwagandha's ability to lower cortisol levels and alleviate stress. A 2020 review confirmed its effectiveness in reducing anxiety and improving the resilience of the hypothalamic-pituitary-adrenal (HPA) axis under chronic stress. High doses over six weeks have shown significant improvements in stress biomarkers and subjective stress ratings​
  MDPI

Why Ashwagandha Works?

Ashwagandha is classified as an adaptogen—a natural substance that helps the body adapt to stress. Its benefits include:

• Supporting adrenal gland function.
• Reducing cortisol production.
• Promoting hormonal balance.

Ashwagandha's active compounds, called withanolides, possess anti-inflammatory and antioxidant properties, further supporting overall health and well-being.

How to Take Ashwagandha Capsules?

Taking ashwagandha capsules is straightforward, but following proper guidelines ensures maximum benefits.

Dosage

• Start with 1-2 capsules of standardized ashwagandha extract per day.
• Begin with a lower dose to monitor your body’s response, then adjust as needed.

Timing

• Morning: For enhanced energy and focus.
• Evening: To improve sleep and relaxation.
• Once or twice daily use is common, depending on individual goals.

How to Take It

• Ashwagandha is best absorbed with food. Take it after meals or with a glass of milk.
• In the morning, pair it with warm tea or water for better absorption.

Duration

• For optimal effects, use ashwagandha for 4-8 weeks, followed by a short break.

Who Should Be Cautious?

• Pregnant or breastfeeding women: Consult your doctor before use.
• Individuals with chronic conditions (e.g., hypothyroidism, autoimmune disorders): Use only under medical supervision.
• Those on medication (e.g., sedatives or antidepressants): Speak to a healthcare provider to prevent potential interactions.

Where to Buy High-Quality Ashwagandha

At TIVA Nutraceuticals, we offer premium-grade ashwagandha capsules made from natural ingredients. This adaptogen helps reduce cortisol, supporting calmness and improving overall health.

With regular use, ashwagandha can:

• Lower stress and anxiety.
• Improve sleep quality and energy levels.
• Strengthen immunity and enhance resilience to stress.

Scientific research underscores the effectiveness of ashwagandha in lowering cortisol and managing stress. If you’re seeking a natural way to feel calmer, more productive, and healthier, consider adding this adaptogen to your daily routine. Visit TIVA Nutraceuticals today to get started!