✪ Key Takeaway: Ashwagandha may help lower blood pressure through stress reduction and improved heart function, but more research is needed.
Introduction
Your doctor just told you that your blood pressure is creeping up, and now you are wondering if that ashwagandha supplement everyone talks about could help.
You have probably heard conflicting stories about this ancient herb and whether it actually works for cardiovascular health.
Hi, I am Abdur, your nutrition coach, and today I am going to explain exactly what the research shows about ashwagandha and blood pressure so you can make an informed decision.
What Does Research Say About Ashwagandha and Blood Pressure?
The research on ashwagandha and blood pressure shows promising but limited results.
A 2023 systematic review found that ashwagandha supplementation led to modest reductions in both systolic and diastolic blood pressure in several studies.
The average reduction was about 5-7 mmHg for systolic pressure and 3-5 mmHg for diastolic pressure.
However, most of these studies were small and lasted only 8-12 weeks, which means we need more long-term data to draw definitive conclusions.
The herb appears to work best in people who already have elevated blood pressure rather than those with normal readings.
✪ Fact: Most ashwagandha studies used doses between 300-600mg daily for blood pressure benefits.
How Does Ashwagandha Potentially Lower Blood Pressure?
Ashwagandha works on blood pressure through several interconnected mechanisms in your body.
The primary way is by reducing cortisol levels, which is your main stress hormone.
When cortisol stays elevated for long periods, it causes your blood vessels to constrict and increases sodium retention, both of which raise blood pressure.
Ashwagandha contains compounds called withanolides that help regulate your hypothalamic-pituitary-adrenal axis, which controls your stress response.
The herb also appears to improve endothelial function, which means the inner lining of your blood vessels works better to relax and dilate when needed.
Additionally, ashwagandha may increase nitric oxide production, a molecule that helps blood vessels stay flexible and maintain healthy pressure.
✪ Pro Tip: Take ashwagandha with food to improve absorption and reduce potential stomach upset.
Who Should Consider Ashwagandha for Blood Pressure?
Ashwagandha might be most beneficial for people with stress-related hypertension.
If your blood pressure tends to spike during stressful periods or you have what doctors call white coat hypertension, this herb could help.
People with mild to moderate high blood pressure who are looking for complementary approaches alongside their prescribed medications might also benefit.
However, you should not use ashwagandha as a replacement for proven blood pressure medications without consulting your healthcare provider.
Those with autoimmune conditions like rheumatoid arthritis or lupus should avoid ashwagandha because it can stimulate immune activity.
Pregnant and breastfeeding women should also skip this supplement due to safety concerns.
✪ Note: Always check with your doctor before adding ashwagandha if you take blood pressure medications.
What Are the Potential Risks and Side Effects?
While ashwagandha is generally safe for most people, it can cause some side effects you should know about.
The most common issues include stomach upset, diarrhea, and drowsiness, especially when you first start taking it.
Some people experience skin rash or allergic reactions, though this is relatively rare.
If you take blood pressure medications, ashwagandha could potentially cause your pressure to drop too low, leading to dizziness or fainting spells.
The herb can also interact with medications for diabetes, thyroid conditions, and immune system disorders.
Long-term safety data is limited, so most experts recommend taking breaks from supplementation rather than using it continuously for years.
✪ Pro Tip: Start with the lowest effective dose and monitor your blood pressure closely when beginning ashwagandha.
The Bottom Line
Ashwagandha shows promise for helping lower blood pressure, particularly in people with stress-related hypertension, but it should complement rather than replace proven medical treatments.
Your health is too important to gamble with unproven remedies when effective medications exist, so always work with your healthcare provider to create a comprehensive blood pressure management plan.
I would love to hear about your experiences with ashwagandha or any questions you have about natural approaches to blood pressure management in the comments below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in creating this article:
