Does ashwagandha actually help with stress?

Yes, based on the current body of research: multiple randomized controlled trials and meta-analyses have found that ashwagandha supplementation is associated with reduced perceived stress and anxiety compared with placebo. It is one of the more studied adaptogens for this purpose, which is part of why it is the anchor ingredient in Pink Stork's Cortisol Complex.† Results vary by study and by person, so it's worth understanding what the research actually shows before you buy.

What is ashwagandha, and why do people take it for stress?

Ashwagandha (Withania somnifera) is an adaptogenic herb used in Ayurvedic medicine for centuries. Adaptogens are studied for their role in supporting a healthy stress response rather than eliminating stress altogether.† The National Institutes of Health's Office of Dietary Supplements notes that several placebo-controlled trials, most fairly small, have found ashwagandha may reduce perceived stress and anxiety and improve sleep quality, though study designs vary widely in dose and extract type.

What does the research actually say

A 2025 systematic review and meta-analysis pooling 15 randomized trials found ashwagandha supplementation was associated with significant reductions in anxiety and perceived stress scores, along with reduced serum cortisol at eight weeks of treatment, compared with placebo. A separate 2024 meta-analysis reached a similar conclusion: ashwagandha was linked to meaningful improvements in stress and anxiety measures relative to placebo.

Importantly, these are population-level associations from clinical trials, not guarantees. The NIH's own summary notes it remains difficult to identify which specific extracts or doses drive the strongest effects, since studies use different preparations.

Why Cortisol Complex is built around this ingredient

Our cortisol support supplement with organic ashwagandha uses 300 mg of organic ashwagandha root powder alongside chamomile, algae-sourced DHA, and a B-vitamin complex.† A complete adaptogen and nutrient blend in two capsules is designed to support a healthy stress response and a balanced mood as part of a daily routine, not a one-time fix during a hard week.†

If you're comparing formulas, look at the dose and the sourcing. Cortisol Complex, formulated with 300 mg organic ashwagandha and algae-sourced DHA, keeps the ashwagandha dose in the range studied in the research above.

"When people want to improve their fertility or their wellness, it's not just about swallowing any pill and getting a result. You have to put in the work."

— Amy Suzanne Upchurch, Founder and CEO of Pink Stork

What to know before you start

• Ashwagandha is generally well tolerated for up to about three months in studies, though long-term safety data is more limited.
• If you take medication for thyroid conditions or are pregnant or breastfeeding, talk with your provider first, since ashwagandha's interactions in those situations haven't been well studied.
• Give it time. Most trials measured effects over four to eight weeks, not days.

Frequently asked questions

How long does ashwagandha take to work for stress?

Most clinical trials measured outcomes at four to eight weeks of consistent daily use, not after a single dose. A daily routine, not occasional use, is how the research was designed and how Cortisol Complex is intended to be used.†

Does ashwagandha lower cortisol levels?

Some published meta-analyses found associations between ashwagandha supplementation and reduced serum cortisol compared with placebo. Pink Stork frames this as what the research suggests about the ingredient, not as a claim that Cortisol Complex itself lowers your cortisol levels.

Is ashwagandha safe to take every day?

Research suggests it is generally well tolerated for up to about three months. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition.

What's the difference between ashwagandha and other adaptogens?

Ashwagandha has one of the larger bodies of clinical trial evidence among adaptogens for stress and anxiety outcomes specifically, which is part of why it anchors Cortisol Complex's formula alongside chamomile and a B-complex.†

Can I take Cortisol Complex with my prenatal vitamin?

Many women pair a daily stress-support routine with Total Prenatal during pregnancy, but always consult your healthcare provider before starting any new supplement, especially during pregnancy or breastfeeding.

Related reading

• Why do women respond to stress differently than men?
• What actually causes high cortisol?
• Why can't I stop overthinking at night?

Sources

• Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis
• Effects of Ashwagandha on stress and anxiety: a systematic review and meta-analysis (PubMed)
• Ashwagandha fact sheet, NIH Office of Dietary Supplements
• Cleveland Clinic explains what ashwagandha can and can't do

† 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.