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Perimenopause can bring a range of changes, and for many women, managing stress and its impact on the body becomes a significant focus. The body’s stress response involves hormones like cortisol, which can fluctuate during this life stage.
Ashwagandha (Withania somnifera) is an adaptogenic herb that has garnered attention for its potential role in supporting the body’s response to stress. This article examines what current research indicates about ashwagandha’s influence on cortisol levels and perceived stress, particularly relevant for women navigating perimenopause.
Understanding Cortisol and Stress in Midlife
Cortisol is often referred to as the ‘stress hormone’ because it plays a central role in the body’s stress response. While essential for many bodily functions, chronically elevated cortisol levels can have various effects. During perimenopause, hormonal shifts can sometimes influence how the body perceives and responds to stress.
Managing stress effectively is a key aspect of well-being, and many individuals seek natural approaches to support their body’s ability to adapt. Ashwagandha is considered an adaptogen, meaning it may help the body maintain balance in the face of various stressors [1].
Ashwagandha’s Impact on Cortisol Levels
Multiple studies have investigated ashwagandha’s potential to influence cortisol. A systematic review and meta-analysis published in 2025 indicated that ashwagandha significantly reduced cortisol levels [2]. This suggests a consistent finding across various research endeavors.
Further research supports this observation. A randomized, double-blind, placebo-controlled study in 2023 found that a standardized ashwagandha root extract alleviated stress and anxiety by modulating stress hormones [3]. Another investigation in 2019 similarly explored the stress-relieving actions of an ashwagandha extract [4]. These findings suggest a potential role for ashwagandha in supporting healthy cortisol balance.
The endocrine system, which includes cortisol production, may benefit from ashwagandha, as highlighted in a 2023 review [5]. This broad perspective reinforces the idea that ashwagandha interacts with the body’s hormonal systems involved in stress response.
Ashwagandha and Perceived Stress
Beyond physiological markers like cortisol, perceived stress – how individuals feel about their stress levels – is also an important consideration. While some research indicates a strong effect on cortisol, the impact on perceived stress can vary.
The 2025 systematic review and meta-analysis, while noting significant cortisol reduction, found no effects on perceived stress [2]. However, other studies have reported improvements in perceived stress. For instance, a 2025 study on a new ashwagandha formulation (Zenroot™) indicated it alleviated stress and anxiety symptoms [6]. Similarly, a 2026 study on a proprietary ashwagandha root extract found it beneficial for stress and anxiety in healthy adults [7].
A 2023 study found that a standardized ashwagandha root extract improved quality of life in healthy adults by modulating stress hormones [3], which often correlates with reduced perceived stress. Additionally, a 2024 randomized controlled trial explored the effects of Withania somnifera extract in chronically stressed adults [8]. These varied findings suggest that ashwagandha may offer support for feelings of stress, though individual responses can differ.
Ashwagandha and Related Well-being Factors
The potential benefits of ashwagandha extend beyond direct cortisol modulation and perceived stress. Some studies have also looked at related factors that contribute to overall well-being during stressful periods.
For example, the Zenroot™ formulation study also noted improvements in mood and sleep quality [6], which are often impacted by stress. Another study in 2025 investigated ashwagandha’s efficacy and safety for stress and weight management in adults [9], as stress can sometimes influence weight. A 2026 trial also explored a standardized ashwagandha extract for stress and anxiety in individuals with hypertension and associated cardiometabolic risk factors [10]. These broader investigations highlight the multifaceted ways ashwagandha may support the body’s adaptation to stress.
References
- Exploring Phytoleads and Traditional Herbal Therapies: A Comparative Review on Stress Management. Current pharmaceutical design, 2026
- Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress – A systematic review and meta-analysis. Nutrition and health, 2025
- A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study. Medicine, 2023
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 2019
- Can Ashwagandha Benefit the Endocrine System?-A Review. International journal of molecular sciences, 2023
- A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled Clinical Study. Advances in therapy, 2025
- A proprietary herbal extract of ashwagandha root for stress and anxiety in healthy adults: a randomized, double-blind, three-arm, placebo-controlled efficacy and safety study. Journal of medicine and life, 2026
- Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial. Nutrients, 2024
- Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults: a prospective, randomized, double-blind, placebo-controlled study. Journal of medicine and life, 2025
- Safety and efficacy of ashwagen (a standardized withania somnifera extract) in stress and anxiety with hypertension and associated cardiometabolic risk factors: a randomized, placebo-controlled trial. Stress (Amsterdam, Netherlands), 2026
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.
