20-04-2025
The #1 Herb to Help Reduce Stress, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD"Key Takeaways: "
Chronic stress can increase your risk of health issues like digestive distress, sleep trouble and high blood pressure.
Ashwagandha has been linked to lower stress levels due to its ability to help lower cortisol levels and improve sleep.
Research on ashwagandha is limited and still developing, so check with your health care team first to see if it's right for no secret that many of us are stressed. Not only is stress unpleasant, chronic stress puts you at risk for health issues like digestive distress, anxiety, headaches, sleep trouble and high blood pressure. If you want a holistic approach to managing stress, you may wonder if any herbs can help. Turns out, ashwagandha is an ancient herb that may help reduce stress. We spoke with dietitians about how ashwagandha can help lower stress, the limitations to using ashwagandha for stress relief, and tips for consuming it.
The main reason ashwagandha is associated with stress relief is because it helps lower cortisol levels. 'Cortisol, the body's main stress hormone, tends to spike with chronic stress and can worsen symptoms like fatigue, mood swings, weight gain and hormonal imbalances,' says Bess Berger, RDN, founder of Nutrition by Bess.
'Ashwagandha is known as an adaptogen, which helps your body adapt to stressful situations by decreasing cortisol,' says Daria Zajac, RDN, a diabetes dietitian. A few studies have demonstrated this benefit of ashwagandha. For example, in a 2021 study in Current Neuropharmacology, ashwagandha lowered participants' serum cortisol levels and reduced their levels of perceived stress. Another study in the journal Medicine (Baltimore) found that taking 500 milligrams of ashwagandha root extract for 60 days alleviated mild to moderate stress and reduced cortisol levels among participants. Another study found that participants who took 300 to 600 milligrams of ashwagandha per day had significantly lower stress levels than those who took a placebo.
'Ashwagandha can have positive effects on sleep quality, which also plays a role in stress relief. Studies have shown that ashwagandha supplementation improved time spent in bed sleeping, falling asleep faster and increased mental alertness upon waking up,' says Zajac.
A 2021 study in the journal Current Neuropharmacology evaluated the results from five human studies and found that taking ashwagandha improved measures of insomnia such as sleep time and sleep efficiency. Daily doses ranged from 120 to 600 milligrams for 6 to 12 weeks. Another study evaluated the effects of taking 700 milligrams of ashwagandha versus a placebo on college students' energy, sleep and stress levels. After 30 days, the students who took ashwagandha reported better sleep quality and energy levels than those who took the placebo.
Researchers believe these beneficial effects on sleep are related to ashwagandha's ability to lower cortisol levels and alter GABA receptors in the central nervous system. This can help lower stress and anxiety and improve sleep.
Unlike many other herbs, ashwagandha is most widely available as a supplement. 'In general, ashwagandha is safe to consume for most people for up to three months based on reviews of clinical studies completed,' says Zajac. There are some ashwagandha teas available, but they may not contain enough of the herb to have a therapeutic effect. They may also impact the effectiveness of other medications you are taking, so always talk to your doctor before trying something new.
'If you're interested in trying ashwagandha, look for a reputable supplement brand that uses standardized root extract, ideally certified by third-party testing groups like USP or NSF,' recommends Gina Hassick, M.A., RD, LDN, CDCES, NCC, owner of Eat Well Collective. 'Typical doses used in studies range from 300 to 600 milligrams per day. It's best to start with a low dose and talk to your doctor first,' she says. If you're pregnant or breastfeeding, have a thyroid or autoimmune disorder, or are about to have surgery, you should not take ashwagandha.
'Research on ashwagandha is promising but still limited, especially for long-term use or in specific populations like those with autoimmune diseases or thyroid conditions,' says Berger. 'Most studies were done for a short period of time, so long-term effects of taking ashwagandha are less known,' says Zajac. There is also a lot of inconsistency in the dosage, quality and supplement formulations used in studies.
At the end of the day, 'While ashwagandha may help reduce stress, it's not a magic cure. It is not a substitute for therapy, medication or other treatments if you're dealing with chronic anxiety or mental health conditions,' says Hassick.
Before taking ashwagandha, it's best to speak with a health care provider, especially if you have any health issues or are taking any medications or supplements.
Studies show that ashwagandha may help lower cortisol levels to reduce stress and improve sleep. In general, doses of 300 to 600 milligrams per day seem to work best, but long-term data is limited, so talk to your doctor first and be careful about taking ashwagandha for more than three months. Keep in mind, 'Ashwagandha can be a gentle ally in stress management, but it works best alongside a balanced diet, movement, sleep and mindfulness, not in place of them,' says Berger. Before taking an ashwagandha supplement, speak with a trusted health care provider to ensure it is safe and worthwhile for you to take.
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