Ashwagandha, also called Withania somnifera, has been making waves in the wellness and fitness industry recently and has been taking everyone by storm.

Often called the stress-buster, this medicinal herb is hailed for its cortisol lowering properties. But does it actually work that way or is it just a myth going around?

First off, let's talk Cortisol

Cortisol is a stress hormone and is produced by adrenal glands. This is how your body responds to stress, regulates metabolism, reduces inflammation and also controls blood sugar. But when your body is in a constant state of stress, or cortisol is elevated for a long period of time, it leads to weight gain, feelings of anxiety, insomnia and even impairs immunity in the long run.

The relation between Ashwagandha and Cortisol

When stress takes the center stage, that's when Ashwagandha comes into the picture. Numerous clinical studies have shown that Ashwagandha can significantly lead to cortisol reduction. One of the most cited is a 2012 double-blind, randomized, placebo-controlled study published in the Indian Journal of Psychological Medicine. In this study, 64 participants with chronic stress were given 300 mg of Ashwagandha root extract twice daily for 60 days. The results were really something to look at. Cortisol levels dropped by 27.9% on average and perceived stress levels also dropped by 44%. Along with this anxiety and insomnia scores also improved significantly. Another 2019 study in Medicine (Baltimore) examined 60 adults with high stress levels. Those who took 250-600 mg of Ashwagandha extract daily for 8 weeks saw a 23-32% reduction in cortisol, compared to minimal changes in the placebo group.

So, how does Ashwagandha work?

Ashwagandha is a herb that's classified as an adaptogen. This means it is a natural compound that helps your body adapt to stress. It also helps in supporting the hypothalamic-pituitary-adrenal (HPA) axis. This is what governs how your body reacts to stress and secretes cortisol. Ashwagandha doesn't just "suppress" cortisol-it helps regulate it intelligently.

Should you give it a try?

Absolutely. If you are someone who struggles with high cortisol or stress levels, burnout symptoms or are someone who would want to better their quality of sleep, Ashwagandha may just be the right thing for you. But make sure you are picking the right one, because quality and dosage matter. Look for standardized extracts like KSM-66 or Sensoril, and start with 300-600 mg daily, ideally under professional guidance.