Evidence supporting the use of: Ashwagandha
For the body system: Cortisol

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Ashwagandha (Withania somnifera) has traditionally been used in Ayurvedic medicine to support stress resilience and overall vitality. In recent years, scientific studies have explored its effects on the hypothalamic-pituitary-adrenal (HPA) axis and cortisol levels—the body’s primary stress hormone system. Several randomized controlled trials have shown that ashwagandha supplementation can reduce serum cortisol levels in chronically stressed adults. For example, a 2012 double-blind, placebo-controlled study (Chandrasekhar et al., Indian J Psychol Med) found a significant reduction in cortisol and reported stress after 60 days of ashwagandha root extract supplementation compared to placebo. Other systematic reviews and meta-analyses (e.g., Lopresti et al., 2019) have concluded that ashwagandha is associated with moderate reductions in perceived stress and cortisol levels.

The mechanisms appear to involve ashwagandha's adaptogenic properties—helping the body modulate its stress response, potentially by influencing HPA axis activity and reducing excessive cortisol output. However, most studies have been short-term and conducted in small populations. While the quality of evidence is improving, more large-scale, long-duration trials are needed to confirm long-term safety and efficacy. Nonetheless, there is a growing body of scientific evidence supporting ashwagandha’s use for stress management and cortisol regulation, which justifies a moderate evidence rating.

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