Andrew Huberman on Ashwagandha
13 episodes · 29 references · 2021–2025
- Huberman views ashwagandha as a potent cortisol-lowering tool, citing 14.5–27.9% reductions in stressed humans, but strictly limits his own use to high-stress periods - He emphasizes cycling (2–6 weeks on, 2–4 weeks off) due to concerns about liver, thyroid, and hormonal disruption with chronic use - No evidence of recommending against ashwagandha entirely or of having stopped taking it
Consumption
- Huberman takes ashwagandha only during periods of elevated stress or poor sleep, not as a daily staple - His dose is 300 mg taken in the evening, often before sleep or with his last meal - He explicitly states he does not take it on a regular basis, using it intermittently as needed
Benefits
- Reduces cortisol by 14.5–27.9% in otherwise healthy but stressed individuals across multiple studies - Has a powerful anxiolytic effect, specifically targeting late-day cortisol peaks linked to depression and anxiety - Two doses of 300 mg per day can "very dramatically buffer cortisol," and combining with apigenin creates the most potent commercial anti-stress stack
Best Practices
- Start at 300 mg or lower; split into two doses (early afternoon and evening) for cortisol management - Cycle use: limit to 2–4 weeks on, then take 2–4 weeks off to avoid hormonal disruption - Avoid taking before exercise, as cortisol spikes during training are part of the beneficial adaptation response
Cautions
- Chronic high-dose use risks liver problems, thyroid disruption, and interference with other hormone and neurotransmitter pathways - Do not take year-round; Huberman caps continuous use at roughly 2–6 weeks maximum before cycling off - Not recommended pre-workout because suppressing exercise-induced cortisol blunts training adaptations
“I will take Ashwagandha from time to time if I'm chronically stressed, or if I'm not sleeping as well as I ought to.”
Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function
“Ashwagandha is something I use from time to time. I don't take it on a regular basis, but I do take it when I'm in these times when things are particularly stressful.”
Tools for Managing Stress & Anxiety
“I do take ashwagandha at a dosage of 300 milligrams; I take it of course in the evening and at night.”
How to Control Your Cortisol & Overcome Burnout
“It's a supplement that I've benefited from; it works through the GABA system and some other systems.”
How to Increase Motivation & Drive
“I don't take it on a regular basis. I do take it when I'm in these times when things are particularly stressful.”
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
“It has a very strong effect on cortisol itself. The decrease in cortisol noted in humans is 14.5 to 27.9 percent reduction in otherwise healthy but stressed humans.”
Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials
“In the episode on stress I talked about supplements such ashwagandha that can be used to limit cortisol.”
The Science & Health Benefits of Deliberate Heat Exposure
“Ashwagandha is known to lower anxiety and cortisol. Studies report a 14.5 to 27.9 percent reduction in cortisol in otherwise healthy but stressed individuals.”
Tools for Managing Stress & Anxiety
“There's always ashwagandha, which reduces cortisol; peaks in cortisol late in the afternoon and evening are associated with depression and anxiety.”
The Science of Making & Breaking Habits
“Taking two doses of 300 milligrams of ashwagandha per day can very dramatically buffer cortisol.”
AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
“I would recommend that people take their first dose of ashwagandha anywhere from 250 to 300 milligrams sometime in the early afternoon and again in the evening.”
AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
“If you're going to explore ashwagandha, I would recommend that you would explore lower dosages, somewhere in the neighborhood of 300 milligrams at least to start.”
How to Control Your Cortisol & Overcome Burnout
“You have to be careful not to use ashwagandha for extended periods of time, meaning for longer than two weeks.”
The Science & Health Benefits of Deliberate Heat Exposure
“The limit seems to be about two weeks of regular use before you'd want to take a break of about two weeks.”
Understanding & Controlling Anger & Aggression
“Ashwagandha and apigenin together are the most potent commercial compounds that one could use if they were interested in reducing chronic stress especially late in the day by way of reducing cortisol.”
Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials
$0.09/ct
$7.99 total
$0.11/ct
$12.71 total
$0.10/ct
$11.65 total
$0.16/ct
$18.65 total
