The positive effects of ashwagandha for reducing stress
Neil Goffart
Neil Goffart
The night before a wedding, exam periods, a house move, giving up smoking, everyday worries… Some events, whether happy or sad, generate more stress than others. Yet staying in good health means taking care to manage that stress. Why should it be kept in check? What can you do about it? Discover the functions and the positive effects of ashwagandha that help to limit your stress.
Cortisol is a steroid hormone produced in the cortex by the adrenal glands. It has multiple actions, including regulating the level of glucose in the blood, and therefore managing sugar reserves when they run short, as well as regulating lipids and proteins, which notably helps to ensure the quality of sleep. This hormone also has an impact on our nervous system.
When the balance is wrong, these same attributes sometimes lead to harmful effects, such as a rise in blood sugar or a weakening of certain immune defences. You then feel extremely tired, put on weight suddenly and see your health become more fragile.
But cortisol is above all associated with the stress hormone, because the more stressed you are, the more cortisol your body produces. It then helps your body to cope.
Measuring the level of cortisol in the body makes it possible to spot any dysfunction of the adrenal glands.
Excessive cortisol secretion, that is to say chronic hypercortisolism, leads to fragile skin, arterial hypertension, excess weight... The face and the upper body in particular swell abnormally. In the most severe cases, it causes bruising and muscle wasting in the legs and arms.
Conversely, a cortisol shortfall, hypocortisolism, causes adrenal insufficiency. This is a destruction of the adrenal gland that prevents the production of cortisol and aldosterone. Hyperpigmentation of the skin then appears at the mucous membranes. Among other things, this leads to abdominal cramps, cardiovascular problems, muscle pain, significant fatigue and a great deal of stress.
Our body naturally secretes cortisol at irregular intervals. It reaches its highest level early in the morning, roughly between 6am and 9am, and decreases throughout the day until it reaches its lowest point in the evening, before rising again, and so on.
When the immune system produces too much or too little cortisol, the adrenal glands become dysregulated. Fortunately, we can influence that level through simple methods:
Ashwagandha, Indian ginseng or winter cherry, is an anti-stress plant, also widely used in Ayurveda to rejuvenate the skin. It is indeed a plant with adaptogenic properties. Ashwagandha helps the body fight stress and conserve its energy, given that it contributes to optimal relaxation and helps support mental and physical wellbeing.
As an oil, as a food supplement or as an ingredient, ashwagandha is one of the most bioavailable plants. It is, however, less effective in an acidic environment, particularly in its raw form, because stomach acid gradually breaks it down, depriving the body of its benefits over the long term.
Ashwagandha, also called Withania somnifera, provides support during periods of mental and nervous tension. It contributes to emotional balance and general wellbeing.
Saffron, meditation, tea or even dark chocolate… There are many ways to keep stress in check. But ashwagandha, the Indian ginseng, is without doubt one of the most effective plants for regulating stress, with numerous relaxing properties. Indeed, ashwagandha promotes your optimal relaxation and also contributes to the support of your mental wellbeing as well as your physical wellbeing.
In cases of chronic stress, it is essential to consult a doctor.
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FREQUENTLY ASKED QUESTIONS
Ashwagandha (Withania somnifera) is a plant traditionally used in Ayurveda and frequently classed among the so-called « adaptogenic » plants. That term refers to plants studied for their potential ability to support the body when faced with various stressful situations. Its characteristic constituents notably include the withanolides. Several clinical trials have assessed standardised ashwagandha extracts on stress, anxiety or cortisol, but their compositions, dosages and study populations vary considerably.
The findings are promising but not entirely consistent. A 2022 meta-analysis covering 12 randomised trials and 1,002 participants observed an improvement in stress and anxiety, while rating the level of certainty of the evidence as low. A 2025 meta-analysis found a reduction in cortisol, but no significant effect on perceived stress. A more recent analysis from 2026 likewise concludes that the potential is of interest, while calling for higher-quality trials.
Several trials indicate that ashwagandha supplementation may be associated with a reduction in cortisol in certain people under stress, but this does not mean that it « normalises » cortisol in everyone. In a 2019 randomised trial, 240 mg/day of SHODEN® over 60 days reduced morning cortisol more than placebo. Systematic reviews confirm an interesting signal on cortisol, but underline the heterogeneity of the extracts, doses and populations studied.
No. A physiological rise in cortisol in response to stress must not be confused with pathological hypercortisolism, such as Cushing's syndrome. Likewise, a cortisol shortfall stems from adrenal insufficiency and requires a specific diagnosis and specific medical management. Endocrinology societies also advise against seeking to lower cortisol in the absence of an established diagnosis of Cushing's syndrome.
The research does not make it possible to define a universal timeframe. Clinical trials devoted to stress generally use periods of several weeks. The two studies available on the SHODEN® extract in this context assessed participants after 60 days of supplementation. It would therefore be misleading to promise immediate action after just a few doses. The timeframe and the intensity of any effect may also depend on the extract, the dosage and the individual profile.
Withanolides are a family of steroidal lactones naturally present in Withania somnifera. Ashwagandha extracts can be standardised according to their content of these constituents, which allows better reproducibility between the doses used. For Cortivits, the product page states 120 mg of SHODEN® standardised to 35% withanolides, corresponding to 42 mg per capsule. A higher withanolide content should not, however, be automatically equated with proportionally greater clinical efficacy.
The Cortivits page advises against the product for people with hyperthyroidism or an autoimmune disease, children under 16 and women who are pregnant or breastfeeding. The Belgian FPS Public Health also recommends following the product's warnings and seeking advice from a doctor or pharmacist before combining a food supplement with medicines or with other supplements.
The current page found for Cortivits indicates a combination of 120 mg of SHODEN® ashwagandha standardised to 35% withanolides, 150 mg of rhodiola standardised to 3% rosavins and 1% salidrosides, and 100 mg of blackcurrant extract standardised to 10% polyphenols. The usage advice is one capsule per day with a meal. These compositional characteristics are not, on their own, enough to present Cortivits as a treatment for chronic stress.
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