If you’ve been browsing wellness pieces in the last few weeks, you probably caught wind of the buzz about ashwagandha as a magic herb to cure everything from insomnia to anxiety. This Ayurvedic root is wildly popular these days as a natural fix for contemporary health concerns, but what does the science actually say?
Before you jump on the ashwagandha train, here are some things this adaptogen is capable of for your health, as well as key safety information you should consider.
What Is Ashwagandha and How Does It Work?
Ashwagandha (Withania somnifera) is an adaptogen, or something that allows your body to handle responses to stress more effectively. Active withanolides are believed to influence your hypothalamic-pituitary-adrenal (HPA) axis, basically your body’s stress command center.
Compared to stimulants that cause energy spikes, ashwagandha works more subtly in the long run. Imagine resetting your stress thermostat rather than a temporary solution.
Cortisol and Stress Management
The best researched benefit of ashwagandha is cortisol-lowering. Many studies suggest that ashwagandha supplementation will lower cortisol by 11-32% in chronically stressed individuals.
It is likely that, as a result of this cortisol-decreasing effect, a sense of calmness and composure is experienced by most consumers who take ashwagandha on a regular basis. Now, these effects do not become apparent overnight, but take 4-8 weeks of regular use.
If you suffer from chronic stress, ashwagandha can break the cycle of elevated cortisol, which results in insomnia, weight gain, and mood fluctuations.
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Impact on Anxiety and Sleep
Research proves ashwagandha is particularly beneficial for anxiety, with some studies showing similar efficacy to prescription medication. Clinical trial members have improved sleep quality and fewer anxiety symptoms after 2-4 weeks.
The sleep benefits all seem to be due to ashwagandha’s relaxing action without sedation. Unlike sleeping pills that knock you out, the herb can lull you to sleep normally and sleep more soundly and restoratively.
Libido and Sexual Health
This is where ashwagandha gets interesting to a lot of people. It has been found in clinical studies to raise testosterone in men and boost sexual function in both genders. Gains in muscle mass and strength have also been reported by some studies, hopefully due to these hormonal effects.
Women with stress-induced libido issues are especially likely to benefit from ashwagandha because it impacts the stress component as well as the hormonal equilibrium at the same time.
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Dosing and What to Expect
In most trials, 300-600mg daily of standardized ashwagandha extract is taken, in two doses. Some like to take it with food since it’s less irritating to the stomach.
I would suggest beginning with a low dose and slowly increasing to tolerance. Keep in mind, ashwagandha is cumulative acting; you probably won’t notice much difference for several weeks.
Quality matters with ashwagandha supplements. Choose products that are standardized to contain precise percentages of withanolides and choose good brands that undergo purity tests.
Key Side Effects and Interactions
Ashwagandha is well-tolerated but can cause drowsiness, stomach upset, or diarrhea in some people. More troublesome are potential interactions with drugs, particularly for diabetes, blood pressure, and thyroid disease.
Ashwagandha lowers blood pressure and blood sugar, which would be problematic if you already take medication for these conditions. It also stimulates the thyroid, so it isn’t for people with hyperthyroidism.
Who Should Not Take Ashwagandha
Women who are pregnant or breastfeeding should not take ashwagandha, nor should those with autoimmune conditions like rheumatoid arthritis or lupus, because it can turn on immune system activity.
If you have thyroid diseases, diabetes, or any prescription medications, consult your health care professional before you take ashwagandha. This isn’t precautionary writing; this is for your well-being.
The Bottom Line
Ashwagandha does have actual potential to reduce stress, sleep, and overall health, but it is no panacea. Like most supplements, it works best as part of a comprehensive approach to health that incorporates good sleep hygiene, stress reduction, and good nutrition.
Start slowly, be realistic, and most importantly, be safe through the introduction of healthcare professional doubt.
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