· By Amy Suzanne Upchurch, Founder + CEO of Pink Stork, Certified Health Coach, INHC
Does ashwagandha support a healthy stress response? What the research says
Research suggests ashwagandha may support a healthy stress response, but the studies differ in size, dose, and design, and researchers continue to call for more high-quality trials. Ashwagandha is an adaptogen, a plant traditionally used to help the body respond to everyday stress.† Here is what the studies show, what they do not show, and how to talk with your provider about it.
What is ashwagandha?
Ashwagandha (Withania somnifera) is a shrub used for centuries in Ayurvedic practice. The root is the part most often used in supplements. The National Center for Complementary and Integrative Health gives a plain-language overview of how ashwagandha is used and where research is still developing.
Ashwagandha is classed as an adaptogen. That word describes plants traditionally used to support the body's resilience to everyday stress. It is a description of traditional use, not a guarantee of an outcome for any one person.
What does the research say?
A 2024 meta-analysis pooled 14 randomized controlled trials of daily ashwagandha supplementation in adults with chronic stress. The researchers reported that ashwagandha was associated with lower serum cortisol compared with placebo. A meta-analysis combines results from many trials, which is why researchers often treat it as stronger evidence than a single study.
This finding belongs to the research, not to any one product. Studies use different extracts, doses, and lengths of time, so results from a trial do not transfer directly to every supplement on the shelf. Treat the finding as a reason to ask good questions, not as a promise.
The NIH Office of Dietary Supplements summarizes the clinical research on ashwagandha and notes where evidence is limited.
What does the research not tell us?
Honest reading of the studies includes the limits. Keep these points in mind.
- Trial length: Many trials last only weeks to a few months, so long-term effects are less clear.
- Different products: Root extracts, leaf extracts, and whole root powders are not interchangeable.
- Limited pregnancy and postpartum data: Most trials did not study pregnant or breastfeeding women.
- Individual response: Averages across a trial do not predict how you will feel.
"Whenever someone wants to pick up a supplement, make sure it's being made by a reputable organization."
— Dr. Jummy Amuwo, Pharm.D., MPH, BCPS, Clinical Pharmacist and Board Certified Pharmacotherapy Specialist
Who should ask a provider before taking ashwagandha?
Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition.
This matters with ashwagandha in particular. The MedlinePlus entry on ashwagandha lists safety considerations and possible interactions with medications. Ask your provider first if you are pregnant, trying to conceive, taking prescription medication, or managing a thyroid, liver, or autoimmune concern. Bring the full label to your visit so your provider can review each ingredient.
What should you look for in an ashwagandha supplement?
Use the label as your guide. Check these points before you buy.
- The part of the plant. Look for root, since most research uses root.
- The amount per serving. The label should state the milligrams clearly.
- Organic sourcing. Organic root powder limits unwanted pesticide residue.
- Third-party testing. Look for testing at accredited labs and cGMP-certified manufacturing.
- The rest of the formula. Other ingredients should have a clear purpose, not just add to the count.
Where does Cortisol Complex fit?
Pink Stork formulates Cortisol Complex, formulated with 300 mg organic ashwagandha and algae-sourced DHA, as a daily adaptogen blend. Organic ashwagandha root is an adaptogen studied for its role in supporting a healthy stress response.† The formula also includes chamomile, which supports relaxation and a sense of calm,† and a full B-vitamin complex, which supports energy production and healthy nervous system function.†
Cortisol Complex is third-party tested in cGMP-certified laboratories, comes in a UV-protected bottle, and is vegan, non-GMO, and gluten-free. Pink Stork is woman-founded and woman-led, with more than 50,000 verified Amazon reviews across the brand.
A supplement works best next to daily habits, not instead of them. For the full picture of how sleep, light, meals, and stress shape your day, read our guide on what a healthy cortisol rhythm looks like. If hard training is part of your life, see why you may feel tired on rest days.
"I want every woman to know what is in her bottle and why it is there. We share the evidence honestly, including what we still do not know, because you deserve the full picture."
— Amy Suzanne Upchurch, Founder and CEO of Pink Stork
What about ashwagandha after birth?
The fourth trimester brings its own demands on your energy and mood. Because research in breastfeeding women is limited, this is a choice to make with your provider.
If you are postpartum and breastfeeding, our breastfeeding-friendly mood support with ashwagandha and DHA is formulated to support stress management and cognitive health during the fourth trimester.† It includes ashwagandha, chamomile, saffron, vitamin D, folate, and vitamins B6 and B12. Postpartum Mood Support is not for use during pregnancy.
If you have felt low, hopeless, or unable to cope for more than a couple of weeks after birth, contact your provider. A supplement is not a substitute for care.
Frequently asked questions
Does ashwagandha lower cortisol?
A 2024 meta-analysis of randomized controlled trials associated daily ashwagandha with lower serum cortisol compared with placebo. That is a finding from research, not a claim about any product. Cortisol Complex is formulated to support a healthy stress response.†
How long does ashwagandha take to work?
Trials generally ran for several weeks to a few months, and individual responses differ. Follow the label and check in with your provider about what to expect.
Is ashwagandha safe during pregnancy?
Ask your provider before taking ashwagandha during pregnancy or while trying to conceive. Most trials did not include pregnant women, and Postpartum Mood Support is not for use during pregnancy.
Can I take ashwagandha with other medications?
Some medications may interact with ashwagandha. Share your full medication and supplement list with your provider or pharmacist before you start.
Is ashwagandha the same as an adaptogen blend?
Ashwagandha is one adaptogen. A blend such as Cortisol Complex also includes other ingredients, such as chamomile and B vitamins, each with its own role.†
Is Cortisol Complex breastfeeding-friendly?
Cortisol Complex is labeled breastfeeding-friendly. Ask your healthcare provider before you start any new supplement while breastfeeding.
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.
