Will Ashwagandha Lower Blood Pressure?
Managing your blood pressure naturally might feel like an uphill battle, but if you've heard about the benefits of adaptogens, you've probably wondered: Will ashwagandha lower blood pressure?
The short answer is that it could.
This ancient herb, known for helping the body manage stress, has been studied for its potential to support heart health and reduce blood pressure.
But how does it work, and is it right for you?
In this article, you'll uncover the science behind Ashwagandha and blood pressure, practical tips for incorporating it into your routine, and other natural strategies to support your health.
Will Ashwagandha Lower Blood Pressure?
Ashwagandha, a powerful adaptogen, is renowned for helping the body adapt to stress. But what does this have to do with blood pressure?
Studies suggest that Ashwagandha indirectly lowers blood pressure by reducing stress and cortisol levels (1).
Often called the "stress hormone," cortisol is believed to contribute to hypertension.
When you're constantly stressed, your body releases cortisol, causing your blood vessels to constrict and your blood pressure to rise.
Ashwagandha works by:
- Reducing Cortisol: High cortisol levels are linked to increased blood pressure. Ashwagandha helps balance cortisol production.
- Promoting Relaxation: Chronic stress strains the cardiovascular system. Ashwagandha may help ease this burden by promoting relaxation.
- Supporting Heart Health: Early research indicates that Ashwagandha may improve circulation and reduce inflammation, essential for maintaining healthy blood pressure levels.
These effects make Ashwagandha a potential natural ally for those looking to manage their blood pressure.
But how exactly does it work? Let's dive into the science.
The Science Behind Ashwagandha and Blood Pressure
Scientific studies on Ashwagandha and its impact on blood pressure are still in the early stages, but the results are promising.
Cortisol and Hypertension: High cortisol levels can lead to sustained high blood pressure. Ashwagandha helps regulate cortisol, which may reduce hypertension risks.
Improved Circulation: Research shows Ashwagandha may enhance blood circulation by reducing oxidative stress and improving endothelial function, which is critical to keeping your arteries healthy and flexible.
While Ashwagandha shows potential, it's important to remember that it's not a standalone treatment for hypertension.
Pairing it with lifestyle changes such as diet and exercise will provide the most benefit.
How Much Ashwagandha Per Day?
The optimal dosage for Ashwagandha varies depending on your goals, but studies suggest a dosage between 250mg and 600mg per day for blood pressure management (2).
If you are new to using adaptogens, start with a lesser dose and gradually increase it as your body gets used to it.
- 250 mg daily: For mild effects and stress reduction.
- 500-600 mg daily: For more potent effects, including potential blood pressure regulation.
Check out Wild Ashwagandha Extract for a high-quality, organic source of this adaptogen.
Best Time to Take Ashwagandha: Morning or Night?
Timing is essential for maximizing the benefits of Ashwagandha.
Taking it in the morning is often recommended for blood pressure and stress relief, as it helps manage stress throughout the day.
However, you can take it at night if it promotes relaxation and better sleep.
Experiment with timing to see what works best for you.
Ashwagandha Benefits for Blood Pressure and Overall Health
While its potential to lower blood pressure is a standout feature, Ashwagandha offers a range of other health benefits that can support overall well-being:
- Improves Sleep: Poor sleep is directly linked to increased stress and blood pressure. By enhancing the quality of your sleep, Ashwagandha helps your body get the rest it needs to heal.
- Boosts Immune Function: Ashwagandha supports a healthy immune system by reducing oxidative stress and inflammation.
- Balances Mood: Chronic stress can lead to anxiety and depression, both of which can impact heart health. Ashwagandha helps stabilize mood by lowering stress hormones.
By addressing these underlying factors, Ashwagandha helps create a healthy foundation for your body to thrive (3).
Ashwagandha Safety: Side Effects and Considerations
Before incorporating Ashwagandha into your routine, you must be aware of potential side effects and know whether it's right for you.
Although generally generally safe, a few people may have moderate side effects.
Who should not take Ashwagandha?
While Ashwagandha is generally safe, there are a few groups who should avoid it or consult with a healthcare provider first:
Pregnant or breastfeeding women: There's limited research on the safety of Ashwagandha during pregnancy.
For people with autoimmune conditions: There's Ashwagandha may stimulate the immune system, which can be problematic for those with autoimmune diseases like rheumatoid arthritis (4).
Individuals on thyroid medication: Ashwagandha may increase thyroid hormone levels, so talk to your doctor if you take thyroid medication.
Side Effects of Ashwagandha on Males and Females
In rare cases, Ashwagandha may cause side effects such as:
Digestive discomfort: Some people report mild stomach upset, especially when taken on an empty stomach.
Drowsiness: Ashwagandha's relaxing effects may cause drowsiness in some individuals.
If you experience any side effects, continue use and consult a healthcare professional.
Can Ashwagandha Be Combined with Blood Pressure Medication?
It would help to speak with your doctor before taking Ashwagandha and any blood It'ssure medicine.
While Ashwagandha may support blood pressure management, combining it with medication could cause your blood pressure to drop too low.
Consultation is Key: Always consult your doctor before combining natural supplements with prescription medications to avoid potential interactions.Final Thoughts
Because Ashwagandha lowers cortisol and stress levels, it provides a natural, all-encompassing method of blood pressure management.
It can complement your daily routine by strengthening your cardiovascular system and enhancing your general well-being.
However, using supplements with a balanced lifestyle that includes regular exercise and communication with your healthcare professional is crucial. This is true of all supplements.
Ready to incorporate Ashwagandha into your wellness journey?
Check out Wild Ashwagandha and start supporting your health naturally today.
FAQs
Will ashwagandha lower blood pressure in everyone?
Ashwagandha may help lower blood pressure, but its effects vary from person to person depending on factors like stress levels and overall health.
How long does it take for Ashwagandha to lower blood pressure?
You may begin to notice effects within 2-4 weeks of consistent use, especially if you are also managing your stress and leading a heart-healthy lifestyle.
Can Ashwagandha cause blood pressure to drop too low?
If you're medication for high blood pressure, you should assess your levels closely, as Ashwagandha may affect the effects of your medication.
What are the long-term benefits of taking Ashwagandha?
Long-term use of Ashwagandha can improve stress resilience, enhance sleep quality, and support cardiovascular health.
Can Ashwagandha cause weight gain or mental side effects?
While Ashwagandha is generally safe, some individuals may experience mild digestive upset or drowsiness. There is no significant evidence linking it to weight gain.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
A prospective, randomized double-blind, placebo-controlled study published in the NCBI in 2012 found that a high-concentration full-spectrum extract of Ashwagandha roots significantly reduced stress and serum cortisol levels in adults under chronic stress.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
2. Title: An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
A 2019 randomized, double-blind, placebo-controlled study published in Medicine found that Ashwagandha supplementation was associated with greater reductions in anxiety, morning cortisol, and c-reactive protein compared to placebo in healthy adults with mild stress.
Link: https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx
3. Title: Ashwagandha’s Multifaceted Effects on Human Health: Impact on Vascular Endothelium, Inflammation, Lipid Metabolism, and Cardiovascular Outcomes—A Review
According to a 2024 review published in the NCBI, Ashwagandha has a protective effect on the myocardium by counteracting the destructive oxidative stress induced by ischemia.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11314093/
4. Title: Immune System and Inflammation
A 2012 study in the NCBI states that Ashwagandha is known to kindle the immune system, stop inflammation, increase memory, and help maintain general health and wellness.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086159/
