Sustained-Release Ashwagandha 150mg Lowers Cortisol Over 60 Days
Ashwagandha (Withania somnifera) is an herb with over 3,000 years of use in traditional Indian medicine and one of the most clinically studied adaptogens, substances that help the body calibrate its stress response. A double-blind randomized controlled trial published in Medicine in March 2026 reports that sustained-release ashwagandha root extract (AshwaSR) improved cortisol levels, perceived stress, sleep quality, anxiety, and eating behavior over 60 days.
The sustained-release difference
What distinguishes this study is the sustained-release formulation. Conventional extracts are absorbed rapidly and cleared from the bloodstream within hours. AshwaSR releases its active compounds gradually, maintaining blood levels for longer. This enabled meaningful effects at just 150mg per day. The 300mg group showed a dose-response relationship, but the fact that significant changes were observed at the lower dose is the key finding.
HPA axis and cortisol regulation
When the body encounters stress, the hypothalamic-pituitary-adrenal (HPA) axis activates and releases cortisol. Short-term cortisol elevation is protective, but chronic stress keeps cortisol persistently elevated, leading to sleep disruption, anxiety, abdominal fat accumulation, and immune suppression.
The active compounds in ashwagandha, withanolides, modulate the HPA axis. The critical point is that ashwagandha does not suppress cortisol below healthy levels. Bidirectional regulation, curbing excess without creating deficiency, is the hallmark of a true adaptogen.
Why this matters more for perimenopausal women
During perimenopause and menopause, declining estrogen destabilizes the HPA axis. Cortisol overreaction becomes more frequent and recovery takes longer. Much of the sleep disruption, anxiety, and mood volatility during this phase is connected to cortisol dysregulation. Ashwagandha may help stabilize the HPA axis during this vulnerable window.
Safety and long-term use
A separate 12-month safety study confirmed that long-term ashwagandha supplementation is safe. In a study of 56 athletes, 600mg per day improved stress biomarkers without adverse effects.
Dosage guide
- KSM-66 (root extract): 300 to 600mg per day
- Sensoril (leaf + root extract): 125 to 250mg per day
- AshwaSR (sustained-release): 150 to 300mg per day
- Timing: with breakfast or dinner. For sleep improvement, evening dosing is preferred
- Consult a healthcare provider if taking thyroid medication or autoimmune medications
FAQ
Q. What is ashwagandha?
Ashwagandha (Withania somnifera) is an herb used for over 3,000 years in traditional Indian medicine. Its active compounds, withanolides, modulate the hypothalamic-pituitary-adrenal (HPA) axis to stabilize cortisol secretion. It is classified as an adaptogen, a substance that helps the body adapt to stress.
Q. How is sustained-release different from regular extract?
Regular extracts are absorbed quickly and cleared quickly. Sustained-release formulations release the active compounds slowly, maintaining blood levels for longer. AshwaSR achieved significant effects at just 150mg per day using this approach.
Q. Why is this especially relevant for perimenopausal women?
During perimenopause and menopause, declining estrogen destabilizes the HPA axis. Cortisol overproduction becomes more frequent and recovery is slower. Ashwagandha modulates cortisol without dropping it below healthy levels, providing bidirectional regulation during this vulnerable period.