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Navigating midlife and menopause can bring various challenges, and managing stress is often a significant one. Many women seek natural ways to support their well-being during this time. Ashwagandha (Withania somnifera) is an herb traditionally used in Ayurvedic practices, often recognized for its adaptogenic properties.
Adaptogens are substances understood to help the body maintain balance and adapt to various stressors. This article explores the current understanding of how ashwagandha may influence the body’s stress response, examining some of the proposed mechanisms behind its adaptogenic effects.
What are Adaptogens and How Do They Relate to Stress?
Adaptogens are a category of natural substances believed to help the body resist various physical, chemical, and biological stressors. They are thought to normalize physiological functions and maintain homeostasis, rather than having a specific, targeted action like many pharmaceutical agents [1]. The concept of an adaptogen suggests it helps the body adapt to stressful conditions without causing significant side effects.
When the body experiences stress, it activates a complex system known as the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of stress hormones like cortisol. Prolonged or chronic activation of this system can have various effects on the body. Adaptogens like ashwagandha are thought to influence this system, helping to modulate the body’s response to stress rather than suppressing it entirely [2].
Modulating the HPA Axis and Cortisol Levels
One of the primary ways ashwagandha is thought to exert its adaptogenic effects is through its influence on the HPA axis. The HPA axis is the central neuroendocrine system that regulates the stress response. When activated, it leads to the production and release of cortisol, often referred to as the ‘stress hormone’ [2].
Research suggests that ashwagandha may help to modulate the activity of the HPA axis, potentially influencing cortisol levels. For example, some studies have observed that supplementation with ashwagandha extract may be associated with a reduction in cortisol levels in chronically stressed adults [3]. Other research also supports the idea that ashwagandha can help manage stress and anxiety, potentially influencing cortisol levels [4][5]. This modulation of the HPA axis is a key aspect of how ashwagandha may support the body’s ability to adapt to stress.
Influence on Neurotransmitters and Brain Function
Beyond the HPA axis, ashwagandha is also thought to interact with various neurotransmitter systems in the brain, which play crucial roles in mood, stress, and overall cognitive function. Neurotransmitters such as GABA (gamma-aminobutyric acid), serotonin, and dopamine are involved in regulating emotional responses and the stress cascade [2].
While specific mechanisms are still being explored, some evidence suggests that ashwagandha may influence GABAergic activity, which is associated with calming effects in the brain [2]. It may also have an impact on other neurochemicals that contribute to feelings of well-being and stress regulation [6]. These interactions with brain chemistry are considered part of ashwagandha’s broader adaptogenic profile.
Anti-Inflammatory and Antioxidant Properties
Chronic stress can contribute to oxidative stress and inflammation within the body, which can have systemic effects. Ashwagandha contains compounds known as withanolides, which are believed to contribute to its various biological activities, including potential anti-inflammatory and antioxidant properties [7].
By potentially reducing oxidative stress and modulating inflammatory pathways, ashwagandha may indirectly support the body’s resilience to the physiological impacts of stress [8]. This broader systemic support is another mechanism through which adaptogens are thought to help the body maintain balance under challenging conditions [1].
Hormonal Balance and Endocrine System Support
The endocrine system, which includes glands that produce hormones, is intimately linked with the stress response and can be particularly sensitive to stress during midlife and menopause. Ashwagandha is being investigated for its potential to support the overall endocrine system [2].
While more research is always valuable, some studies are exploring ashwagandha’s potential to influence hormonal activities, which could indirectly contribute to its stress-modulating effects [9]. A balanced endocrine system is fundamental for overall well-being, especially during times of hormonal change, and ashwagandha’s adaptogenic qualities may play a supportive role in this complex interplay.
References
- Withania somnifera (Ashwagandha) supplementation: a review of its mechanisms, health benefits, and role in sports performance. Nutrition & metabolism, 2025
- Can Ashwagandha Benefit the Endocrine System?-A Review. International journal of molecular sciences, 2023
- Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial. Nutrients, 2024
- 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
- 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
- Medicinal Plants for Major Depressive Disorder. Brain sciences, 2026
- Ashwagandha’s Multifaceted Effects on Human Health: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes-A Review. Nutrients, 2024
- Anti-Neuroinflammatory Effects of Adaptogens: A Mini-Review. Molecules (Basel, Switzerland), 2024
- Evaluation of Potential Hormonal Activities of Ashwagandha (Withania somnifera). Phytotherapy research : PTR, 2025
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.
