Ashwagandha supplements claim to lower your cortisol and reduce stress. Do they work and are they safe?

If there was a supplement you could take to lower your stress levels and chill out…would you? Creators on social media claim that the ashwagandha — the top trending search on TikTok shop under beauty and wellness supplements — can do exactly that, specifically by lowering your cortisol levels. Many are hocking supplements — like Goli’s Ashwa Gummies, which contain ashwagandha, pectin and vitamin D — as the answer to your health needs, with some saying this supplement can replace other pharmaceutical interventions.

Given that high cortisol levels are a trending health concern, it's easy to see why ashwagandha has become so popular. But does it actually work and should you try it? Here’s what to know.

What is ashwagandha? Why do people take it?

Ashwagandha isn’t new, naturopathic physician Marlane Bassett of The Biomed Center in Providence, R.I., tells Yahoo Life. It’s an herb long used in Ayurvedic medicine, a holistic approach to wellness that originated in India more than 5,000 years ago, but it’s also been “used by indigenous people of Africa, China and the Mediterranean for 3,000 years,” Bassett explains.

The herb, also known as Withania somnifera, is considered an “adaptogen,” meaning it “may help the body adapt to stress,” Dr. Pamela Tambini, an internal medicine doctor and addiction specialist, tells Yahoo Life.

People have historically taken ashwagandha supplements for a variety of reasons, Tambini says, but they’re primarily used for reducing anxiety and stress levels. She says there’s merit to this, as research indicates that the herb has been “shown to reduce cortisol, our primary stress hormone, which may help lower feelings of stress and anxiety.”

However, more research is needed to determine what dosage works best and how much ashwagandha can actually improve stress levels.

Beyond reducing stress, people online claim ashwagandha can help improve strength and endurance, enhance recovery, support hormonal balance and reduce inflammation. According to Dr. Paul Daidone, an internal medicine physician and medical director at True Self Recovery, the claims associated with ashwagandha “vary in their level of scientific backing.”

Some research suggests that taking ashwagandha may improve muscle mass and strength. Other studies suggest it could help boost fertility in men. Another study found that COVID-19 patients saw an improvement in inflammation in the body and had a faster recovery after an Ayurvedic treatment that included ashwagandha.

In terms of hormones, Then there’s the whole “hormone balancing” element. Research from 2019 shows that ashwagandha may impact the endocrine system, which regulates our hormones. For women, taking ashwagandha may help keep menstrual cycles regular, reduce symptoms associated with menopause and even improve sexual function.

But the key word here is may. Daidone notes that “while some small-scale studies support these claims, comprehensive evidence for all purported benefits is limited.”

Is it safe to try ashwagandha?

Tambini recommends speaking to your health care provider before trying ashwagandha supplements.

“While ashwagandha is generally safe for many people when taken in recommended doses, it’s not suitable for everyone,” she says. “If you’re pregnant, have autoimmune conditions or have thyroid issues, it’s best to be cautious. Ashwagandha can impact thyroid hormones and immune function, so checking with a health care provider first is always wise, especially if you have underlying health concerns.”

Tara Harding, a nurse practitioner, women’s health expert and advisor to hormone health brand BOND tells Yahoo Life that ashwagandha is generally well tolerated. However, as with any new supplement, there is “always the possibility of an adverse reaction as your body adjusts.”

“Common side effects can include stomach discomfort, headaches or nausea,” Harding says. “For this reason, it's advisable to introduce new supplements gradually to monitor how your body responds and ensure they are well tolerated.”

Daidone adds that it’s important to consider any interactions with other drugs before you take ashwagandha, as it “may increase the effect of some drugs, like certain sedatives, and may also interact with, for instance, drugs used for thyroid management.”

It’s also worth noting that supplements are not regulated by the Food and Drug Administration, which means you may not know what you are getting from that bottle you bought off of TikTok shop. Some products could contain undisclosed ingredients, and the product may not contain the advertised dosage of ashwagandha.

But there’s something else to consider as well. If you are using ashwagandha to manage your daily anxiety and stress, it shouldn’t be seen as the “best or only approach” to managing it, Tambini says. It's important to look at your routine, which should include regular exercise, good sleep and a nutritious diet, says Tambini.

Naturopath Thara Vayali, co-founder and chief medical officer at wellness company hey freya, tells Yahoo Life that, while anxiousness can be helped with herbal medicine, "approaching anxiety with a single herb is never sufficient." Instead, she says it's important to find a "more holistic strategy," which focuses on combinations of therapies that are appropriate to the individual. "That may include prescription medication for other conditions, mental health support, time in nature and movement opportunities as they offer proven benefits for anxiety and stress," she says.