Ashwagandha and the Stress Response

Ashwagandha (Withania somnifera) is one of the most popular “stress supplements” in the world right now. It’s often described as an adaptogen – a herb that helps the body adapt to physical and emotional stress.

But what does it really do to the stress response system? And what do human studies say about stress, anxiety and cortisol – not just anecdotes?

This article gives a short, science-based overview you can put directly on your supplement site.

How your stress system works (in 30 seconds)

When you’re under stress, your brain activates the HPA axis (hypothalamic–pituitary–adrenal axis):

  1. The hypothalamus releases CRH.

  2. The pituitary releases ACTH.

  3. The adrenal glands release cortisol (the main stress hormone).

This is helpful short term (focus, energy, survival).
Chronic activation, however, leads to:

  • constantly elevated or dysregulated cortisol

  • fatigue, anxiety, poor sleep

  • impaired immune and metabolic function

Ashwagandha is thought to help rebalance this system – not by switching it off, but by making it less hyper-reactive.

How ashwagandha seems to work on stress

Modern reviews suggest several mechanisms:

  • HPA axis modulation
    Ashwagandha extracts appear to lower cortisol and help normalise HPA axis activity in stressed adults. 

  • Neurotransmitter effects
    Preclinical data indicate interactions with GABA and serotonin systems, which may contribute to a calmer, less anxious state. 

  • Antioxidant and anti-inflammatory actions
    By reducing oxidative stress and some inflammatory signals, ashwagandha may help protect the brain and body from the downstream damage of chronic stress. 

In simple language:

Ashwagandha doesn’t sedate you like a drug – it seems to turn down the volume of an overactive stress system.

What do human studies show?

1. Stress, anxiety and cortisol

Recent systematic reviews and meta-analyses are fairly consistent:

  • A 2024 meta-analysis of 9 randomized trials (558 adults) found that ashwagandha significantly reduced:

    • perceived stress (PSS scores)

    • anxiety symptoms

    • serum cortisol levels
      compared with placebo. Doses were typically 125–600 mg/day of standardized extract for 30–90 days. 

  • A 2025 systematic review again concluded that the strongest clinical evidence for ashwagandha is in stress and anxiety reduction, with consistent improvements in validated scales and morning cortisol. 

Individual trials have reported cortisol reductions of around 20–25% in stressed but otherwise healthy adults, compared with minimal change on placebo. 

Overall:

In stressed adults, standardized ashwagandha extracts can meaningfully reduce perceived stress, anxiety scores and cortisol over 4–12 weeks.

2. Sleep and “non-restorative” sleep

Stress and poor sleep are tightly linked, so many trials also look at sleep quality:

  • A randomized study on adults with non-restorative sleep found that ashwagandha extract improved sleep quality scores and reduced sleep-onset latency compared with placebo. 

  • A 2024 review concluded that ashwagandha supplementation improves sleep quality, reduces anxiety and lowers stress, likely via HPA axis modulation and effects on neurotransmitters like GABA and serotonin. 

The pattern:

Ashwagandha seems particularly useful for people whose stress, anxiety and sleep problems are interlinked.

How long does it take and what dose?

Across trials:

  • Most benefits are seen with 300–600 mg/day of a standardized root or root+leaf extract. 

  • Duration is usually 6–12 weeks.

  • Effects are not immediate – they build over several weeks of consistent use.

For your product positioning, it’s honest to say:

“Most studies used 300–600 mg/day for at least 6–8 weeks in stressed adults. Ashwagandha is not a one-night fix, it’s a daily support for the stress response.”

(Always with “doses and duration should be discussed with a healthcare professional”.)

Who should be cautious or avoid it?

Based on current evidence and expert guidance:

  • Pregnant or breastfeeding women – generally advised to avoid ashwagandha due to limited safety data. 

  • People with known liver disease or previous unexplained liver injury – should avoid or use only with specialist supervision. 

  • Those on immunosuppressants, sedatives, thyroid, diabetes or liver-metabolised medications – should consult a doctor due to potential interactions. 

Ashwagandha is an adaptogenic herb with the best human evidence for reducing stress, anxiety and cortisol, and supporting sleep in stressed adults – when used at studied doses for several weeks and with appropriate medical guidance.

References:

  1. NIH Office of Dietary Supplements. Ashwagandha Fact Sheet for Health Professionals. 2025. Office of Dietary Supplements

  2. Arumugam V, et al. Effects of Ashwagandha (Withania somnifera) on stress, anxiety and cortisol: a meta-analysis of randomized controlled trials. Complement Ther Med. 2024. ScienceDirect+1

  3. Sprengel M, et al. Withania somnifera supplementation: mechanisms, health benefits and role in sports performance. Nutrients. 2025. PMC+1

  4. Malec K, et al. The impact of Ashwagandha on sleep quality, anxiety and stress: a systematic review. J Educ Health Sport. 2024. APCZ+1

  5. Marchi M, et al. Effects of Ashwagandha supplements on cortisol, stress and anxiety levels in adults: a systematic review and meta-analysis. BJPsych Open. 2025. Cambridge Core

  6. Lubarska M, et al. Ashwagandha-induced liver injury: a case report. Cureus. 2023. PMC

  7. Bokan G, et al. Herb-induced liver injury by Ayurvedic Ashwagandha. Pharmaceuticals. 2023. MDPI

  8. Ministry of Ayush, Govt. of India. Safety of Ashwagandha – evidence review. 2024. ayush.gov.in