Ashwagandha, also known as Withania somnifera, is a widely studied herb used traditionally in Ayurvedic medicine. It has gained popularity due to its potential adaptogenic effects, which may help the body manage stress¹.

Benefits of Ashwagandha

1. Stress and Anxiety Reduction: Research suggests that ashwagandha may help reduce stress and anxiety. A 2021 systematic review highlighted its effectiveness in lowering stress and anxiety levels in adults, which was confirmed across several studies using various dosing strategies²³. It also showed potential in reducing serum cortisol levels, a stress hormone².

2. Improvement in Sleep: Several studies indicate that ashwagandha may improve sleep quality, both in individuals with insomnia and those experiencing general sleep difficulties⁴⁵.

3. Cognitive and Physical Performance: Ashwagandha has been noted for improving cognitive function and physical performance. It may enhance strength, endurance, and overall energy levels⁶⁷. A systematic review showed its efficacy in improving variables related to physical performance, such as muscle strength and cardiorespiratory fitness⁷.

4. Hormonal Effects: Some studies have shown that ashwagandha may influence hormone levels, such as DHEA-S and testosterone, particularly in aging men⁸. However, the research on its impact on cortisol and estradiol shows mixed results⁸.

5. Other Health Benefits: Beyond stress and anxiety, ashwagandha has been studied for its potential anti-inflammatory, antimicrobial, and neuroprotective effects⁹. It may also have benefits for reproductive health and may act as an antidiabetic and cardioprotective agent⁹.

Safety and Side Effects

Generally, ashwagandha is considered safe when used in recommended doses for short periods (up to 3 months for oral use). However, large doses might lead to gastrointestinal issues, and rare cases of liver problems have been reported¹. It is crucial to consider individual health conditions and consult a healthcare provider before starting any new supplement.

Footnotes

1. MedlinePlus, "Ashwagandha: Possibly effective for...", MedlinePlus. ↩ ↩²

2. Office of Dietary Supplements, "Ashwagandha: Is it helpful for stress, anxiety, or sleep?", ODS. ↩ ↩²

3. Salve J., "Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract", PubMed Central. ↩

4. Mikulska P., "Ashwagandha—Current Research on the Health-Promoting Activities", PubMed Central. ↩

5. MedlinePlus, "Ashwagandha: Possibly effective for insomnia", MedlinePlus. ↩

6. Lopresti AL., "Ashwagandha in Aging, Overweight Males", PubMed Central. ↩

7. Bonilla DA., "Effects of Ashwagandha on Physical Performance", PubMed Central. ↩ ↩²

8. Lopresti AL., "Aging, Overweight Males Study", PubMed Central. ↩ ↩²

9. Mikulska P., "Ashwagandha—Current Research", PubMed Central. ↩ ↩²