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Does ashwagandha lower cortisol and stress?
Small trials show modest drops in stress scores and cortisol; long-term safety unclear.
What you hear: “Ashwagandha lowers cortisol and melts away stress.”
What the studies found
A pooled analysis of 9 randomised trials (558 people) found ashwagandha lowered Perceived Stress Scale scores by about 4.7 points and anxiety scores by about 2.2 points versus placebo, with a small drop in blood cortisol. The US NCCIH says some preparations may help stress and sleep but evidence on anxiety is unclear, and many trials are small and use different products.
Take care: Rare cases of liver injury are reported, and it should be avoided in pregnancy, breastfeeding, thyroid or autoimmune disease and before surgery; it can interact with several medicines.
What you could do
A short course may modestly ease stress for some people, but check with a doctor first if you take medication or have thyroid or liver issues.
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Not medical advice. General information from published studies, not a diagnosis or a treatment plan. Talk with your doctor before starting a supplement or changing a medicine, especially if you are pregnant, take other medicines or have a health condition.
How we judged it
Partly true: Some truth, but oversold as usually said. We judge the claim as it is usually said online, not the habit itself. Trials assign people at random, so they can show cause; observed studies follow people and show a link, not proof. Last checked: October 2026.
The studies, in their own words
- Arumugam et al. Explore (NY) 2024
significant effect of Ashwagandha formulations on the Perceived Stress Scale (PSS) (MD = -4.72, 95 % CI = [-8.45 to -0.99]), Hamilton Anxiety Scale (HAS) (MD = -2.19 ... and serum cortisol levels (MD = -2.58
- NCCIH. Ashwagandha: Usefulness and Safety
Research shows that some ashwagandha preparations may be effective for insomnia and stress. However, evidence is unclear about its effects on anxiety.
- NCCIH. Ashwagandha: Usefulness and Safety (safety)
Although it is rare, there have been a number of cases that link liver injury to ashwagandha supplements.
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