Adaptogens have been trending for a while now. These powerful substances found in mushrooms and plants are said to help your body fight stress and adapt (hence the name) to find a natural balance. But one particular adaptogen, ashwagandha, also known as Indian ginseng, has been creating even more than the usual buzz. Gwyneth Paltrow says she drinks it every morning in a smoothie, and there are collectively around a gazillion views of TikTok videos spouting all kinds of wellness benefits. Is it just another trend or the real deal?
“Ashwagandha is among the first adrenal adaptogens that made it to the mainstream—likely because of its versatility,” says Robin Foroutan, RDN, an integrative dietitian in New York. “We’ve got an epidemic of stress these days, so the popularity of an adaptogenic that helps our bodies become more resilient to stress makes a lot of sense.”
This isn’t flash-in-the-pan kind of trend — the herb has been used to improve health and wellness since long before any of us, or even our great-great-great grandparents, were born. Ashwagandha (scientific name: Withania somnifera) is an evergreen shrub found in India, Africa and parts of the Middle East. “The leaves and roots of this shrub have a medicinal value and have been used in Ayurveda for many centuries to increase energy, improve overall health and reduce inflammation, pain and anxiety,” says Prajakta Apte, RDN, a Phoenix-based dietitian who practices functional and holistic nutrition and specializes in Ayurveda, a natural healing science developed in India thousands of years ago.
What are the potential health benefits from taking ashwagandha?
May improve sleep
Ashwagandha has long been touted as a natural way to help you sleep. “Ashwagandha can help improve communication between the adrenals and the control centers of the brain,” says Foroutan. She explains that when the HPA axis (hypothalamus-pituitary-adrenal axis) is not communicating well, you can wind up feeling “tired and wired at the same time, or tired and sluggish all day, then getting a second wind of energy in the evenings, making it difficult to get good sleep.” Apte points out that ashwagandha’s leaves are packed with a compound called triethylene glycol, which helps induce sleep. One recent study found that people who took 120 mg of an ashwagandha extract for six weeks had improved sleep quality, took less time to fall asleep, and increased total sleep time.
May help dial down stress and anxiety
Perhaps the buzziest benefit of ashwagandha is its reported ability to relieve stress. “Ashwagandha helps the body balance levels of cortisol [the stress hormone], which should be naturally higher during the day, and low at night,” Foroutan explains. “Because it can help balance cortisol, as opposed to decreasing or increasing levels, it’s considered an adaptogenic herb. It also may help reduce stress-related anxiety.” One study found that when stressed adults took 240 mg of ashwagandha for 60 days, they had greater reduction in anxiety symptoms than those who took a placebo. They also had a greater reduction of the stress hormone cortisol when they woke in the morning.
May boost brain health
With the number of Americans living with Alzheimer’s and other types of dementia continuing to increase, there is always excitement about any natural way to boost brain health. One review found that ashwagandha may help older people with mild cognitive impairment or mental illness improve performance on cognitive tasks, as well as attention and reaction time. “Laboratory studies have shown that ashwagandha may benefit cognitive function by promoting neuronal growth and protecting neurons from damage and oxidative stress,” says Apte. However, as Apte points out, these results have not been confirmed in humans and much more research needs to be done.
May kick up athletic performance
Could taking this herb help you run faster, lift better, play harder, and recover faster? It’s possible: A large recent review concluded there is reason to believe taking ashwagandha may improve athletic performance by increasing oxygen uptake and improve muscle strength in the lower limbs, as well as decreasing fatigue. Another small study found that men who took 300 mg of ashwagandha twice a day had a greater increase in muscle mass and strength after 8 weeks of resistance training than those who were given a placebo.
May reduce inflammation
Ashwagandha contains compounds with anti-inflammatory properties that have been shown to reduce inflammatory markers in the body. These include Withaferin A (WA), which targets inflammatory pathways. In lab studies, WA has helped suppress the inflammation markers for several chronic diseases, but again, more human trials need to be done.
May increase both fertility and testosterone in men
Could men who are trying to have a baby improve their chances with this multipurpose herb? Possibly. “Ashwagandha may help increase testosterone levels and may have some potential benefits for male fertility,” says Apte. In a review of four trials, it was found that men who took ashwagandha had an increase in sperm concentration and motility, as well as a small increase in testosterone levels. The authors cautioned the results are promising, but more research needs to be done.
May help control blood sugar
Though you should not take a supplement in place of trusted diabetes treatments, some research suggests that the substance may help control blood sugar levels, as well as triglycerides and cholesterol. However, these studies were generally very small.
Are there any negative side effects to taking ashwagandha?
Although the herb is generally considered safe when consumed in small doses, it may interact with other medications you are on. “It’s not generally recommend during pregnancy or breastfeeding, mostly because of a lack of safety data,” Foroutan adds. As always, consult with your health care provider before taking any supplement. There is some research that indicates that taking large doses of ashwagandha can lead to nausea, vomiting, and diarrhea and in very rare cases, it may even damage the liver. Apte also points out that ashwagandha is a member of the nightshade family, which includes tomatoes, eggplants and peppers — if you have an allergy or intolerance to those foods, you might want to skip this one, too.
Can you take ashwagandha every day?
It’s generally safe to take it every day, but, as with all supplements, stick to the recommended dosage. According to Apte, it’s best to take ashwagandha either first thing in the morning on an empty stomach, or at night before going to bed.
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