Feeling Stressed? Here’s How Ashwagandha May Support Your Nervous System
Updated 05/29/25
When life feels like a never-ending to-do list, it’s no surprise your body starts to feel the weight of it. Chronic stress isn’t just exhausting—it can impact your entire system, especially the communication loop between your brain and body known as the HPA axis.
While there’s no magic pill that can replace the work of healing relationships, setting boundaries, or showing up for your emotional needs, certain adaptogens—like ashwagandha—can offer a little support when your stress response is out of whack.
Let’s break it all down.
First, What’s the HPA Axis?
Your HPA axis stands for the hypothalamic-pituitary-adrenal axis. It’s the intricate feedback loop that links your brain to your adrenal glands (those little triangle-shaped glands on top of your kidneys). This axis helps regulate your stress response, hormone production, digestion, mood, immune system, and more.
When stress becomes chronic, this system can get dysregulated. You might hear people call this “adrenal fatigue,” but that term is a bit outdated and misleading—your adrenals likely aren’t actually running out of juice. It’s more accurate to say your HPA axis is out of sync. The result? You might feel wired but tired, foggy, irritable, or just plain exhausted.
What Happens to the Body Under Chronic Stress?
When your brain perceives a threat (like a lion or… an overflowing inbox), it tells your adrenal glands to release hormones like cortisol and adrenaline to help you “fight, flight, or freeze.”
That’s helpful in the short term. But when stress doesn’t let up—say, from work demands, poor sleep, emotional stress, or even intense workouts—your body stays stuck in that high-alert mode. Over time, this can lead to:
Disrupted sleep and energy patterns
Mood changes, like anxiety or irritability
Hormonal imbalances (e.g. irregular cycles, low libido)
Digestive issues
Blood sugar swings
Immune dysfunction
That’s why tending to stress isn’t a luxury—it’s essential.
Enter Ashwagandha: A Helpful Herbal Ally
One of the most well-known herbs for supporting a frazzled stress response is ashwagandha (Withania somnifera), a root used in Ayurvedic medicine for thousands of years. It’s classified as an adaptogen, a term for herbs that help the body adapt to stress and restore balance without overstimulating or sedating.
Ashwagandha has been studied for its potential benefits in:
Lowering cortisol levels
Supporting sleep quality
Improving energy and focus
Enhancing resilience to stress
Supporting thyroid function and mood balance
Boosting immune and reproductive health
That’s a pretty wide range of support—but again, no supplement can fix everything. Think of ashwagandha as one tool in a bigger toolkit, not a cure-all.
What Does the Research Say?
Here are a few highlights:
A randomized, double-blind, placebo-controlled trial found that participants taking a high-concentration ashwagandha extract had significantly lower cortisol levels, improved sleep, reduced stress, and greater overall well-being.¹
Animal studies show that ashwagandha may help protect brain cells from the damaging effects of chronic stress.²
Research suggests it may also support healthy blood sugar, lipid profiles, and cognitive function.³
Of course, more research is always helpful, and not every study has shown the same effects. What works for one person may not work the same way for another, especially when it comes to herbs and supplements.
How I Use Ashwagandha (and What to Know Before You Try It)
Personally, I prefer capsule form (the powdered root can taste a little like hay—just being honest). Dosage can vary depending on the brand, extract strength, and your individual needs. If you’re curious about trying ashwagandha, I always recommend checking in with a healthcare provider first—especially if you’re taking medication, or are pregnant or breastfeeding.
But Let’s Be Clear: No Supplement Replaces the Deep Work
Ashwagandha can’t set boundaries for you. It won’t help you navigate difficult conversations, or show up to therapy on your behalf. It won’t magically undo years of burnout.
If you’re noticing signs of HPA axis dysregulation—like fatigue, anxiety, irritability, low motivation, or feeling overwhelmed—it might be time to look beyond supplements and toward more holistic support.
That could include:
Getting more consistent, quality sleep
Eating in a way that supports blood sugar stability (no food shaming here—yes, carbs are included!)
Moving your body gently and regularly
Practicing emotional regulation tools like journaling, mindfulness, or therapy
Working on boundaries in your relationships
Letting go of perfectionism
These are things I help clients with every day—and no one has to tackle them alone.
TL;DR – Ashwagandha Is Helpful, But Not a Magic Bullet
If your nervous system feels fried, you're not alone. And you're not broken.
Ashwagandha might be a helpful part of your plan to recalibrate and restore balance, but the real work comes from supporting your whole self—body, mind, and relationships. That’s where long-term healing lives.
Got questions about adaptogens or your stress response? Want help finding your own version of balance? I’d love to hear from you!
Resources:
Chandrasekhar, K., et al. (2012). Indian J Psychol Med, 34(3):255–262.
Jain, S., et al. (2001). Phytotherapy Research, 15(6):544-8.
Tohda, C., et al. (2005). Neurosignals, 14(1-2):34-45.
Disclaimer: This content is for educational purposes only and is not medical advice. Please consult your healthcare provider before making changes to your diet or lifestyle. Some content may have been created or refined with the help of AI and is reviewed by a qualified nutrition professional.