Cortisol is also known as the stress hormone. Produced by the adrenal glands, cortisol is responsible for our ‘fight or flight’ response to stress. Our modern lives are full of predatorial stressors, from the enormous onslaught of environmental toxins found even in mother’s milk, to crossing the street safely. And even if we make a conscious, daily effort to counteract these stresses with healthy lifestyle choices and practices, our cortisol levels may still be higher than healthy. Unfortunately for those suffering from chronic conditions such as IBS, the added uncertainties that accompany the daily challenges of living with the symptoms of IBS, do little to reduce our anxiety.
Can Ashwagandha Help with Cortisol Levels?
There are natural herbs that can help bring our cortisol levels down without adding extra stress to the body and in this, Ashwagandha leads the way. In Ayurvedic medicine, Ashwagandha, also known as Withania Somnifera, Winter Cherry, or Indian Ginseng, is considered a powerful rejuvenating tonic which acts on many systems in the body, including the endocrine, reproductive, immune and neurological systems. It is referred to as a royal herb.
How Ashwagandha Affects Our Mood and Stress Response
Ashwagandha contains over 80 bioactive compounds and phytochemicals, which support many therapeutic actions on the body. It has been shown to act as an antimicrobial and to display anti-cancer, immunomodulatory, cardioprotective, antidiabetic, anti-inflammatory, antioxidant, sedative, and apoptogenic properties.
By modulating the activity of neurotransmitters in the brain such as Serotonin, gamma-aminobutyric acid (GABA), and norepinephrine, which regulate how we respond to stress, Ashwagandha has been shown to reduce cortisol secretion levels by 11-32.6%. For a more in depth understanding of the mechanism of this action, please refer to this article entitled, Ashwagandha: Breaking the Stress-IBS Cycle.
Ashwaganda’s Effects on Sleep
When we don’t sleep well, cortisol is elevated causing the breakdown of collagen and muscle protein for the purpose of turning amino acids (produced by this catabolic process), into fuel to create emergency energy. Over time, an overproduction of cortisol can make us insulin resistant which in turn increases the production of cortisol. Ashwagandha has been shown to increase sleep quality, breaking this negative cycle of anxiety and elevated levels of cortisol.
Will Ashwagandha Help You Lose Weight?
Ashwagandha has been shown to be a reliable adaptogen (medicinal herb), for weight loss and weight management. Ashwagandha reduces stress and lowers cortisol which raises blood sugar, it decreases anxiety which may lead to overeating or binge eating, and it wakes up a sluggish metabolism. This wonderful, royal herb can help manage both stress and weight.
How quickly does ashwagandha lower cortisol?
Depending on your condition, Ashwagandha may take as little as two weeks to feel the full effects of reduced anxiety and stress. However everyone’s chemistry is different and some trials have shown a longer period of action for significant improvement, which may take up to eight weeks.
Possible Side Effects of Ashwagandha
With so many supplements on the market, it’s hard to know which ones we can take without causing further imbalances or complications. According to this double blind placebo controlled study, a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life. It is always advisable to take a quality product you can trust such as our Exhale supplements.
If you are pregnant or breast-feeding, if you have an auto-immune disease, or take any medication, please consult your healthcare professional or doctor before taking Ashwagandha.
Dose of Ashwagandha for Cortisol Levels
A daily dose of 250-600 mg has been suggested for chronic stress depending on the weight, age and health of the patient. A 2008 study found as little as 125mg of ashwagandha root for 8 weeks improved stress by 62% and reduced serum cortisol by nearly 15%.
Our tips and recommendations
As with any supplement, dosing should be discussed with your healthcare professional.
Is Ashwagandha FODMAP Friendly ?
Yes, Ashwagandha is low on the FODMAP’s scale and may be integrated into a FODMAP’ diet, under the advice of your health care practitioner.
Evinature
