Does ashwagandha lower cortisol ?

Ashwagandha, also known by its scientific name Withania somnifera, is an adaptogenic plant used for centuries in Ayurvedic medicine for its multiple benefits. Adaptogens help the body adapt to stress and maintain internal balance. Ashwagandha contains a wealth of phytochemicals, particularly withanolides, recognised for their positive effects on health.

These compounds offer anti-inflammatory, antioxidant, anxiolytic and immunomodulatory properties, acting on the nervous, endocrine and cardiovascular systems. This makes ashwagandha a valuable ally in stress management and the support of hormonal balance.

In simple terms, ashwagandha works by modulating the endocrine and central nervous systems. It interacts with GABA (gamma-aminobutyric acid) receptors, thereby contributing to reducing anxiety and promoting a sense of calm. In addition, the compounds in the plant have anxiolytic effects that contribute to better management of our stress hormone.

Several scientific studies indicate that regular consumption of ashwagandha may contribute to lowering cortisol levels in the blood, with positive effects on general hormonal balance.

Once we understand the role of cortisol and the adaptogenic properties of ashwagandha, it is worth exploring how this plant can be incorporated into a strategy designed to support optimal hormonal balance.

Using ashwagandha supplements can offer several benefits, particularly for those dealing with persistent hormonal imbalances. These benefits include better support of stress, a contribution to thyroid hormone balance, and a positive influence on sex hormones such as luteinising hormone (LH) and testosterone.

Ashwagandha acts on cortisol by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the stress response. By modulating this axis, ashwagandha contributes to supporting more balanced cortisol levels, particularly in situations of prolonged stress.

Supporting cortisol levels is essential for limiting the discomforts associated with excess cortisol, such as elevated blood pressure, weight gain and sleep disturbances. Ashwagandha also encourages a better cortisol rhythm, helping to lower it in the evening to support sleep quality and maintain it at a stable level during periods of relaxation. This contributes to more peaceful stress management and a supported emotional balance.

A number of clinical studies have highlighted the interest of ashwagandha in supporting cortisol balance and accompanying symptoms of stress and anxiety. A randomised, double-blind, placebo-controlled study indicated that a standardised ashwagandha extract taken over 60 days contributed to reducing morning cortisol levels as well as anxiety and stress scores.

Other research suggests similar benefits, showing that ashwagandha may support sleep quality, reduce fatigue and food cravings, and contribute to psychological wellbeing. The doses studied range from 500 to 600 mg per day, with these amounts showing more notable results than lower doses in available studies.

These findings make ashwagandha a relevant natural option for supporting stress management and cortisol balance, as part of an appropriate lifestyle approach.

Several clinical studies have analysed the effects of ashwagandha on cortisol levels and hormonal balance. Here are some notable examples:

A randomised study conducted in 2012 indicated that participants who consumed 600 mg of ashwagandha extract daily for eight weeks observed a reduction in their cortisol levels compared to the placebo group.

Another study published in 2015 suggested that ashwagandha may support certain thyroid hormone levels, representing an interesting natural avenue to explore alongside appropriate medical monitoring.

Beyond scientific studies, a number of people share positive feedback regarding the effect of ashwagandha on their stress management and hormonal balance. Women dealing with persistent fatigue or intense stress have reported notable support after incorporating the plant into their daily routine.

This feedback highlights the potential role of ashwagandha as a complement to medical monitoring or a holistic wellbeing approach. It does not replace the advice of a healthcare professional.

In conclusion, ashwagandha represents a promising natural avenue for those wishing to support their hormonal balance, and cortisol in particular. Thanks to its adaptogenic properties, this plant helps the body better manage stress, contributing to limiting the discomforts associated with elevated production of the stress hormone.

Research continues to explore the benefits of this adaptogenic plant, making it an active of interest within a natural approach to hormonal wellbeing.

To effectively incorporate ashwagandha into your daily life, several aspects should be considered, such as the dose, the form of the supplement and the timing of intake.

The studied dose ranges from 250 to 600 mg per day. Research shows that daily doses of 500 to 600 mg are associated with more notable effects on stress and cortisol levels. Ashwagandha comes in various forms: capsules, tablets, powders, tinctures and herbal teas. It is essential to choose good-quality supplements, standardised to contain a specific percentage of withanolides, ideally between 5% and 10%.

[MY] ESSENTIELS ÉQUILIBRE FÉMININ

Food supplement. Not a substitute for a varied, balanced diet and a healthy lifestyle. Consult your healthcare professional before any supplementation.

The ideal time to take ashwagandha may vary depending on your goals. To support sleep quality, taking it in the evening is recommended. To help manage stress during the day, taking it in the morning or in two doses (morning and evening) may be more suitable.

Beyond using ashwagandha, a healthy hormonal balance relies on a holistic approach to wellbeing. Adopt a balanced diet rich in fruits, vegetables, quality proteins and healthy fats, while limiting processed foods, refined sugars and excessive consumption of caffeine and alcohol.

Regular physical activity, including aerobic exercise, strength training, yoga and tai chi, contributes to supporting stress management, improving mood and promoting overall wellbeing. Mindfulness techniques, such as meditation, deep breathing or progressive muscle relaxation, can also help find inner calm and build resilience in the face of stress.

• Anti-stress effects and pharmacological actions of an ashwagandha extract (Withania somnifera) — PMC NCBI
• Efficacy and tolerability of an ashwagandha root extract in supporting stress and anxiety in adults — PubMed
• Ashwagandha root extract and thyroid hormones: clinical study — PubMed
• Overview of ashwagandha: a Rasayana of Ayurveda — PMC NCBI