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Navigating perimenopause can bring a range of changes, and for many women, managing stress becomes a key concern. The body’s stress response system, involving hormones like cortisol, can be particularly active during this transitional phase.
Ashwagandha (Withania somnifera) is an herb that has garnered attention for its potential to support the body’s response to stress. Research suggests it may influence cortisol levels, which could be beneficial for women experiencing stress during perimenopause.
Understanding Cortisol and the Stress Response
Cortisol is often referred to as the body’s primary stress hormone. It plays a vital role in numerous bodily functions, including metabolism, immune response, and the sleep-wake cycle. In situations of perceived stress, the body releases cortisol to help mobilize energy and prepare for a ‘fight or flight’ response.
While essential for acute stress, chronically elevated cortisol levels can have various implications for overall well-being. During perimenopause, hormonal fluctuations can sometimes interact with stress responses, potentially leading to a heightened sense of unease or difficulty managing daily stressors.
How Ashwagandha May Influence Cortisol Levels
Ashwagandha is classified as an adaptogen, a group of herbs believed to help the body adapt to various stressors. Research indicates that ashwagandha may play a role in modulating the body’s stress response, particularly concerning cortisol levels [1].
Multiple studies have investigated ashwagandha’s impact on cortisol. A systematic review published in 2023, for instance, examined the effects of Withania somnifera on cortisol levels in stressed human subjects, suggesting a potential influence [2]. Another systematic review and meta-analysis from 2025 also highlighted a significant cortisol reduction with ashwagandha use [3].
Clinical Evidence for Ashwagandha and Stress Reduction
Several randomized, double-blind, placebo-controlled studies have explored ashwagandha’s effects on stress and cortisol. One such study in 2012 found that a high-concentration full-spectrum extract of ashwagandha root was associated with a reduction in stress and anxiety in adults [4].
Further research in 2019 investigated the stress-relieving and pharmacological actions of an ashwagandha extract, noting its potential benefits [5]. Another double-blind, randomized, placebo-controlled clinical study in 2019 also reported adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults [6]. These studies often measure perceived stress levels alongside biochemical markers like cortisol, providing a more comprehensive view of its potential effects.
Ashwagandha’s Role in Perimenopausal Stress Management
While specific research on ashwagandha and cortisol levels exclusively in perimenopausal women is still developing, the existing evidence on its influence on stress and cortisol in adult populations is relevant. Women navigating the hormonal shifts of perimenopause may experience increased stress vulnerability, making support for the body’s stress response system potentially valuable.
By potentially helping to modulate cortisol levels and support the body’s adaptation to stress, ashwagandha may offer a complementary approach for women seeking to manage the emotional and physiological aspects of perimenopause. It’s important to understand that while a significant cortisol reduction has been observed, perceived stress may not always correlate directly with these biochemical changes [3].
References
- Can Ashwagandha Benefit the Endocrine System?-A Review. International journal of molecular sciences, 2023
- Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review. Nutrients, 2023
- Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress – A systematic review and meta-analysis. Nutrition and health, 2025
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 2012
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 2019
- Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 2019
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Content is for informational purposes only and is not medical advice; consult a qualified healthcare provider before starting any supplement. As an Amazon Associate we earn from qualifying purchases.
