Andrew Huberman on Ashwagandha
14 episodes · 31 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
“The limit seems to be about two weeks of regular use before you'd want to take a break of about two weeks. Chronic supplementation can have not so great effects of disruption of other hormone pathways.”
Understanding & Controlling Aggression | Huberman Lab Essentials
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