There\u2019s a lot of chatter these days about the health benefits of ashwagandha. And for good reason. If less stress, better sleep and improved memory are no more than a capsule away, who wouldn\u2019t want to give it a try?<\/p>\n
But is ashwagandha the cure-all your social media feed claims it is?<\/p>\n
Integrative medicine specialist Yufang Lin, MD, helps sort out what we know about the potential benefits of ashwagandha.
\nWhat is ashwagandha?<\/p>\n
Ashwagandha is an evergreen shrub found in India, Africa and parts of the Middle East. Proponents use it as an herbal remedy for everything from managing stress to reducing cancer risk. It also goes by the names winter cherry, Indian ginseng and its scientific classification, Withania somnifera.<\/p>\n
It\u2019s a staple in Ayurvedic medicine, the traditional medicine system in India.<\/p>\n
\u201cAyurvedic medicine is a healing tradition that uses nutrition, exercise, mindfulness practices and botanicals to promote balance between the body, mind, spirit and environment,\u201d Dr. Lin explains.<\/p>\n
Commercially available remedies are typically made from the roots of the ashwagandha plant and are formulated into:<\/p>\n
Capsules
\nGummies
\nLiquid drops
\nPowders that you can mix into drinks<\/p>\n
Potential ashwagandha benefits<\/p>\n
Thousands of years of Ayurveda suggest that ashwagandha can help improve both your physical and mental health. But as far as Western medicine is concerned, more rigorous research is needed.<\/p>\n
Studies done on ashwagandha have been small in size. The dosages and formulations studied haven\u2019t been consistent. And the results have been mixed. All in all, it\u2019s tough to draw definitive conclusions from the data available.<\/p>\n
Dr. Lin shares some of the reasons people use ashwagandha and what the research says about them.
\nStress, sleep and anxiety<\/p>\n
There\u2019s some scientific evidence suggesting ashwagandha may help lower stress and improve sleep.<\/p>\n
The National Center for Complementary and Integrative Health (NCCIH) says, \u201cResearch shows that some ashwagandha preparations may be effective for insomnia and stress. However, evidence is unclear about its effects on anxiety.\u201d<\/p>\n
Still, ashwagandha has been provisionally recommended as a treatment for generalized anxiety disorder by some professional organizations. That includes a task force of the World Federation of Societies of Biological Psychiatry (WFSBP) and the Canadian Network for Mood and Anxiety Treatments (CANMAT).<\/p>\n
\u201cThe idea is that ashwagandha is an adaptogen, which are plants that can reduce the amount of cortisol (stress hormone) your body releases,\u201d Dr. Lin reports. \u201cLess cortisol can mean you feel less stressed mentally, and it can lessen the physical effects of stress. That could potentially help with things like headaches, high blood pressure, weight management and more.\u201d
\nMale fertility<\/p>\n
The NCCIH says, \u201cThere is some limited evidence that suggests that taking ashwagandha for 2 to 4 months may increase testosterone levels and sperm quality.\u201d<\/p>\n
That\u2019s based, in part, on a 2017 literature review. The authors called the findings \u201cpromising\u201d but noted that further studies were needed.
\nOther uses<\/p>\n
Ashwagandha is promoted for other health-boosting benefits, too \u2014 though the understanding of its uses is far from definitive.<\/p>\n
Aside from its potential benefits for sleep, stress and male fertility, the NCCIH also says, \u201cThere isn\u2019t enough evidence to determine if ashwagandha is helpful for any other health conditions.\u201d<\/p>\n
Keep that in mind as you hear about commonly cited ashwagandha benefits like:<\/p>\n
Reducing inflammation
\nLowering cancer risk
\nImproving memory
\nStrengthening immunity
\nSlowing aging
\nReducing pain
\nPromoting muscle strength and endurance
\nManaging blood sugar
\nImproving male fertility
\nSupporting thyroid function<\/p>\n
Side effects of ashwagandha<\/p>\n
The side effects of ashwagandha tend to be minimal. But it may have negative effects on your liver. It may also cause drowsiness and gastrointestinal troubles, like<\/p>\n
Diarrhea
\nVomiting
\nNausea<\/p>\n
In addition, ashwagandha can increase thyroid activity. So, it shouldn\u2019t be used if you have borderline thyroid or hyperthyroidism.<\/p>\n
Ashwagandha may contribute to uterine contractions, too. The risk is considered low, but it\u2019s not recommended during pregnancy.
\nShould you take ashwagandha supplements?<\/p>\n
Is ashwagandha safe? It may be for some people, as long as you follow some precautions.<\/p>\n
Dr. Lin advises:<\/p>\n
Taking a reasonable dosage: Stick to no more than 500 milligrams twice a day, or as recommended by a knowledgeable healthcare professional.
\nOpting for tested ashwagandha supplements: Look for supplements that have been independently verified by an outside company, such as ConsumerLab, United States Pharmacopeia (USP) or NSF International.
\nUsing it in the short term: Ashwagandha is usually well tolerated for about three to six months. But its long-term safety hasn\u2019t been well studied.
\nPursuing other treatments as well: Ashwagandha should be considered a complementary practice, not as an alternative to tried-and-true treatments and medications.
\nTalking with a healthcare provider: Always consult a healthcare provider before taking supplements.<\/p>\n
Ashwagandha isn\u2019t considered safe for everyone. In fact, the potential for risks in certain people has led to ashwagandha being banned in Denmark. Don\u2019t take ashwagandha if you:<\/p>\n
Are pregnant or breastfeeding
\nTake certain medications, including medications for diabetes, high blood pressure, sleep, anxiety, seizures or autoimmune conditions
\nHave an autoimmune disease
\nHave prostate cancer
\nWill soon have surgery
\nHave a thyroid condition, like hyperthyroidism (overactive thyroid), hypothyroidism (underactive thyroid) or borderline thyroid<\/p>\n
Overall, ashwagandha may have some mind- and body-boosting benefits \u2014 but it\u2019s not magic.<\/p>\n
If stress, anxiety and sleep troubles are getting in the way of you living your best life, supplements shouldn\u2019t be your first line of defense.<\/p>\n
Taking ashwagandha won\u2019t make the stress go away, but it may help reduce the symptoms so you can feel more at ease,\u201d Dr. Lin notes. \u201cA better option is to develop coping tools to help manage stress in the future. That will go much further in the long run.\u201d<\/p>\n
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