Ashwagandha: Learn About Its Science-Backed Benefits

Ashwagandha root is an adaptogen used in Ayurveda, an ancient Hindu system of medicine that is gaining popularity in the West. Ayurveda uses a specific diet that includes herbal remedies, teas, oil, and skin treatments to promote well-being.

What is ashwagandha?

Ashwagandha, also known as Withania somnifera, is an herb grown in Southeast Asia, Central Asia, and Africa. It is a member of the Solanaceae family of plants, and while various parts of the plant can be used, the ashwagandha root holds particular significance, as it is rich in bioactive compounds and has been lauded for its adaptogenic properties.

Today, ashwagandha remains a popular natural remedy celebrated for its proposed health benefits, with thousands of products available globally. In the U.S. alone, ashwagandha supplements have become one of the most popular herbal remedies.

The herb has been widely used to support the body’s stress response and regulate cortisol levels. The root can be brewed as a tea, taken as a tincture, a supplement (often in gummy or capsule form), or a powder extract.

Studies on ashwagandha so far have been small-scale. While more research is needed, there is growing evidence that ashwagandha could positively affect several interrelated health areas.

Benefits of ashwagandha

Because ashwagandha is a holistic application, research into the function of its benefits is preliminary. However, evidence suggests that ashwagandha might play an important role in overall well-being, especially in stress responses.

May support reproductive health

Ashwagandha has been studied for its potential role in supporting reproductive health, particularly in men. Limited clinical trials suggest that supplementation with ashwagandha may improve semen count and testosterone levels. In females, research on ashwagandha’s effects on fertility is lacking.

As mentioned previously, ashwagandha’s adaptogenic properties may help the body manage stress by modulating cortisol levels. High cortisol can negatively affect reproductive health in men and women. A clinical study suggests that supplementation with ashwagandha may reduce cortisol levels and perceived stress.

May support hair health

Ashwagandha has been studied for its potential to support hair health, especially for stress-induced hair loss. Its adaptogenic properties may mitigate stress responses and indirectly support hair health. However, the current literature lacks robust evidence, and further clinical trials are essential.

May improve the quality of sleep

There is some good-quality evidence that ashwagandha can be used as a sleep aid. A systematic review and meta-analysis have shown that ashwagandha can improve sleep in healthy people, the elderly, and people with insomnia.

In a placebo-controlled study of 80 people, ashwagandha root extract was found to significantly improve sleep in adults with insomnia as well as healthy adults. The research found that people taking ashwagandha for eight weeks fell asleep quicker, slept for longer, and spent more time in the deeper stages of sleep. A similar placebo-controlled study over a period of six weeks and another over ten weeks found similar positive effects of ashwagandha on sleep.

May improve thyroid health

There’s growing interest in examining the relationship between ashwagandha and thyroid health, and initial studies investigated its effect in people with hypothyroidism.

One randomized controlled trial suggests that ashwagandha root extract can improve serum thyroid hormone levels. However, caution is advised, especially for individuals with hyperthyroidism. Further clinical trials are necessary to confirm long-term safety.

Lowers blood pressure

Limited research studies suggest that ashwagandha may lower blood pressure in individuals with stress-related hypertension.

However, for people with high blood pressure, ashwagandha could interact with medications prescribed for the condition. If you have hypertension, discuss taking ashwagandha supplements with your doctor first.

Improves muscle growth

Ashwagandha has been investigated in conjunction with resistance training to potentially support fitness. One study sampled young men for eight weeks of resistance training while taking 300 mg of ashwagandha twice a day. Participants who took the supplement saw greater muscle strength and muscle mass than the placebo group. Further research is necessary to support these health claims.

May reduce stress

Most experts relate ashwagandha’s health benefits to its ability to help you cope with stress. Stress is a precursor to a number of mental and physical disorders, including anxiety. Some studies have shown that ashwagandha is linked to decreased stress and anxiety levels.

How to take ashwagandha

It’s important to know when to take ashwagandha to get the best results. While it’s safe to take ashwagandha at any time of the day, many experts suggest that the best time is in the morning. However, many studies have observed participants taking a supplement twice daily, in the morning and at night.

You may find that taking supplements at night works better for your routine. In that case, whatever time of day will allow you to be consistent is best, as ashwagandha works best over time.

There is no recommended dosage for ashwagandha, and clinical studies often administer the root extract between 250 and 1,000 mg a day. Always follow the manufacturer's recommendations.

Risks and side effects of ashwagandha

While ashwagandha is generally considered safe, the herb might have some side effects, some medications can cause interaction, and certain groups of people should avoid ashwagandha altogether.

Potential side effects

Ashwagandha is generally considered safe to take, but some side effects have been reported. These include:

Common side effects:

• Sleepiness/drowsiness
• Abdominal pain
• Nausea
• Headaches
• Loose stools/diarrhea

Less common side effects:

• Vertigo
• Nasal congestion
• Cough
• Nausea
• Constipation
• Dry mouth
• Blurred vision
• Skin rash
• Weight gain

More serious risks have been reported in isolated cases of ashwagandha use. Although rare, these include liver problems and effects on thyroid function. As research on the routine use of ashwagandha supplements is still in the early stages, there is no information on possible long-term effects.

Who should not take ashwagandha?

Because of its possible effects on testosterone levels, the immune system, and the liver, certain groups of people should avoid ashwagandha and consult with a healthcare professional if they have been taking it. These include:

• Patients with hormone-sensitive prostate cancer
• Patients with autoimmune conditions such as lupus and rheumatoid arthritis
• Patients with multiple sclerosis
• Patients with thyroid problems or taking thyroid medications
• Pregnant or breastfeeding individuals

Interaction with medication

Ashwagandha may interact with the following medications:

• Immunosuppressants
• Antidepressants
• Sedatives
• Blood thinners
• Thyroid medication
• Antihypertensives (high blood pressure medication)
• Diabetes medications
• Anti-seizure medications (anticonvulsants)

If you are prescribed any other medications, also consult with a doctor before implementing ashwagandha into your routine.

How to choose the best ashwagandha supplement

If you're considering trying ashwagandha supplements, it's crucial to assess various factors, including the following key details:

• Clean ingredients. The product should not contain unnecessary fillers, additives, or artificial ingredients.
• Third-party testing. Look for ashwagandha supplements that have been tested by third parties. This ensures that the product's quality is consistently verified by an independent source.
  

Bottom line

Ashwagandha has long been a cornerstone of Ayurvedic medicine, and modern research is beginning to catch up with its wide-ranging potential benefits. From reducing stress and improving sleep quality, this adaptogenic herb continues to show promise in supporting overall well-being.

However, while many studies offer encouraging results, most are still in the early stages, and more large-scale, rigorous research is needed to confirm ashwagandha’s long-term safety and efficacy. As with any supplement, it’s essential to consult a healthcare professional before beginning a regimen, especially if you have pre-existing health conditions or are taking medications.