Ashwagandha: The ancient answer to 21st century wellness

In the world of wellness, ashwagandha is quite popular. But have you ever wondered why?

Ashwagandha has been used in traditional Ayurvedic medicine for hundreds of years as an adaptogen: a compound that increases a person’s ability to resist, adapt or become resilient to biological, physical or chemical stressors.

In today’s ever-changing world, ashwagandha sounds like a necessity. If you’ve ever wondered how it can help, and if it’s right for you, read on for more…

What is ashwagandha?

Ashwagandha (Withania somnifera) is a small evergreen shrub traditionally used for more than 3,000 years. Classified as a rasayana (rejuvenative tonic), it has historically been recommended to promote vitality, resilience, longevity and balance across multiple body systems.

In traditional practice, ashwagandha has been used to support energy during periods of weakness, calm the nervous system, enhance sleep, strengthen reproductive health, and promote overall restoration after illness or stress.

Traditional and anecdotal uses include:

• Adaptogenic support for resilience to physical and emotional stress
• General tonic for vitality and longevity
• Nervous system support for fatigue, restlessness, and difficulty sleeping
• Reproductive and aphrodisiac uses in men and women
• Support during convalescence or physical debility
• Topical preparations for joint discomfort and inflammatory conditions

In recent decades, scientific research has explored many of these traditional claims. Ashwagandha has been found to contain biologically active compounds called withanolides, which appear to influence stress pathways, inflammatory signaling and neuroendocrine function, which regulates reproduction, growth, metabolism and energy balance, and stress responsiveness.

Clinical studies suggest potential benefits for stress reduction, sleep quality, cognitive performance, male reproductive parameters, and certain markers of metabolic health. Here are some of the details…

Uses for ashwagandha

Stress and anxiety

There is scientific evidence that ashwagandha extracts may lower stress, anxiety and cortisol levels. Studies have found that various doses of ashwagandha reduce stress and anxiety levels, lower cortisol, decrease fatigue and heighten mental clarity.

There is a provisional recommendation from a task force created by the World Federation of Societies of Biological Psychiatry and the Canadian Network for Mood and Anxiety Treatments to use 300 to 600 milligrams of ashwagandha root extract daily for generalized anxiety disorder. However, the task force notes they cannot provide a stronger recommendation without more data.

Sleep

While research is limited, a few clinical trials suggest ashwagandha can help with sleep. An analysis of five studies investigating the use of ashwagandha to promote sleep found that ashwagandha extract had a small but significant effect on sleep compared with a placebo. The benefits were more pronounced when the dose was 600 milligrams per day, and the treatment duration was at least 8 weeks. Also, people with insomnia appeared to benefit more.

Male fertility

According to the National Center for Complementary and Integrative Health (NCCIH), limited evidence suggests that taking ashwagandha for 2 to 4 months may increase testosterone levels and improve sperm quality. The authors of the literature review upon which these findings are based called them “promising” but noted that further studies were needed.

Low thyroid and adrenal gland function

Ashwagandha could boost thyroid and adrenal function. Lab studies in mice indicate that ashwagandha root can stimulate thyroid hormone production and increase serum thyroid hormone levels. Another study found that ashwagandha helps regulate cortisol production in the adrenal glands. Corisol is needed for energy, but too much can lead to stress and adrenal fatigue.

Brain health

There is someevidence that ashwagandha could help reduce the impact of Alzheimer’s disease, although so far, research has only been done in mice. In one study, when mice with Alzheimer’s received ashwagandha for 20 days, their ability to learn and retain information improved significantly. After 30 days, the behavior of the mice returned to normal. At the same time, the researchers saw a reduction in amyloid plaques.

What to know about supplementing ashwagandha

Ashwagandha is generally well-tolerated but may cause mild side effects such as nausea, stomach discomfort and drowsiness in some people.

Some people should not take ashwagandha, including patients with cirrhosis or advanced chronic liver disease or hormone-sensitive prostate cancer.

People taking benzodiazepines, anticonvulsants or barbiturates shouldn’t use ashwagandha because it can have both sedative and GABAergic (calming) effects.

Ashwagandha is not recommended during pregnancy or for breastfeeding individuals due to insufficient safety data.

Because ashwagandha may boost thyroid hormones, if you’re on thyroid medication, talk to your doctor before adding it to your regimen.

Finally, always speak with your doctor before adding a supplement to your daily regimen if you’re on medication or being treated for a condition. They can help you decide if using ashwagandha is right for you.

And remember, when taking any supplement, avoid exceeding the manufacturer’s suggested dosage.

Sources:

Ashwagandha: Is it helpful for stress, anxiety, or sleep? — National Institutes of Health

Benefits of Ashwagandha and How Much To Take — Cleveland Clinic

Ashwagandha — LiverTox: Clinical and Research Information on Drug-Induced Liver Injury

Ashwagandha — Memorial Sloan Kettering Cancer Center