Ashwagandha supplements claim to lower cortisol levels and reduce stress. Do they work and are they safe?

If there was a supplement you could take to help reduce stress and relax… would you do it? Creators on social media claim that ashwagandha—the most popular search in TikTok’s “beauty and health supplements” section—can do just that, in part by lowering cortisol levels. Many suggest supplements—like Goli’s Ashwa Gummies, which contain ashwagandha, pectin, and vitamin D—as the answer to your health needs, with some saying the supplement can replace other pharmaceutical interventions.

Considering that high cortisol levels are a pressing health concern, it’s easy to see why ashwagandha has become so popular. But does it really work and is it worth trying? Here’s what you need to know.

What is Ashwagandha? Why do people accept this?

Ashwagandha is no stranger, naturopathic physician Marlane Bassett of the Biomedical Center in Providence, Rhode Island, tells Yahoo Life. The plant has long been used in Ayurvedic medicine, a holistic approach to wellness that originated in India more than 5,000 years ago, but has also been “used by indigenous peoples in Africa, China, and the Mediterranean for 3,000 years,” explains Bassett.

The herb, also known as Withania somnifera, is considered an “adaptogen,” meaning it “may help the body adapt to stress,” Dr. Pamela Tambini, an internal medicine physician and addiction specialist, told Yahoo Life.

People have historically taken ashwagandha supplements for a variety of reasons, but they are primarily used to reduce anxiety and stress, Tambini said. She says this makes sense because research shows the herb “lowers levels of cortisol, our primary stress hormone, which can help reduce feelings of stress and anxiety.”

However, more research is needed to determine what dosage works best and how much ashwagandha can actually reduce stress levels.

People online claim that ashwagandha not only reduces stress, but also helps improve strength and endurance, speed recovery, support hormonal balance, and reduce inflammation. According to Dr. Paul Daidone, an internal medicine physician and medical director of True Self Recovery, claims related to ashwagandha “vary in their level of scientific support.”

Some studies show that taking ashwagandha may improve muscle mass and strength. Other studies suggest it may help improve fertility in men. Another study found that COVID-19 patients experienced reduced inflammation in the body and faster recovery after Ayurvedic treatment including ashwagandha.

When it comes to hormones, there is a whole element of “hormone balance.” Research from 2019 suggests that ashwagandha may influence the endocrine system, which regulates our hormones. For women, taking ashwagandha may help maintain a regular menstrual cycle, reduce symptoms associated with menopause, and even improve sexual function.

But the key word here is Maybe. Daidone notes that “although some small studies support these claims, comprehensive evidence of all the purported benefits is limited.”

Is it safe to try ashwagandha?

Tambini recommends consulting with your doctor before trying ashwagandha supplements.

“Although ashwagandha is generally safe for many people when taken in recommended doses, it is not suitable for everyone,” she says. “If you are pregnant, have autoimmune diseases or thyroid problems, it is better to be careful. “Ashwagandha may affect thyroid hormones and immune function, so it’s always wise to check with your doctor first, especially if you have underlying health concerns.”

Tara Harding, a nurse practitioner, women’s health expert and consultant for the hormonal health brand BOND, told Yahoo Life that ashwagandha is generally well tolerated. However, as with any new supplement, “there is always the potential for adverse reactions as your body adjusts.”

“Common side effects may include stomach discomfort, headaches, or nausea,” says Harding. “For this reason, it is advisable to introduce new supplements gradually to monitor your body’s response and ensure they are well tolerated.”

Didone adds that it’s important to consider any drug interactions before taking ashwagandha, as it “may enhance the effects of some medications, such as some sedatives, and may also interact, for example, with medications used to treat the thyroid.”

It’s also worth noting that supplements are not regulated by the Food and Drug Administration, which means you may not know what you’re getting from that bottle you bought from the TikTok store. Some products may contain unknown ingredients and the product may not contain the stated dose of ashwagandha.

But there is something else to consider. If you’re using ashwagandha to cope with daily anxiety and stress, it shouldn’t be considered the “best or only approach” to managing them, says Tambini. “It’s important to pay attention to your daily routine, which should include regular exercise, good sleep and a nutritious diet,” says Tambini.

Naturopath Tara Vayali, co-founder and chief medical officer of wellness company Hey Freya, told Yahoo Life that while anxiety can be relieved through herbal medicine, “an herb alone is never enough to combat anxiety.” Instead, she says, it’s important to find a “more holistic strategy” that focuses on combinations of treatments that are right for the individual. “This may include prescription medications for other conditions, mental health support, time in nature and opportunities for movement, as these offer proven benefits for anxiety and stress,” she says.