What are the Benefits and Potential Side Effects of Ashwagandha?
Adaptogens have been gaining traction lately, and ashwagandha is among the most talked-about. As suggested by its name, adaptogens are believed to help the body manage stress, which explains their surging popularity.
However, these wellness wonders are not a recent phenomenon; ashwagandha has a long history in Ayurvedic medicine, where it's been utilized for various health benefits. These range from boosting energy levels and regulating the nervous system to improving sleep quality, alleviating stress-related hair loss, and even enhancing libido. Some proponents also suggest ashwagandha may support gut health, leading to advantages like improved digestion and more radiant skin.
While anything that aids in stress management certainly piques our interest, a healthy skepticism is always wise.
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Ashwagandha—scientifically referred to as Withania somnifera or Indian ginseng—is a root commonly used in Ayurvedic practices. It is distinguished by its adaptogen and nervine properties, which can help balance stress levels, elevate mood, and enhance mental clarity and focus. Research also indicates that ashwagandha may have anti-inflammatory effects and can help alleviate pain.
Though many studies regarding adaptogens are limited in size and scope, their use in traditional medicine has been well-documented over centuries.
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It May Reduce Inflammation and Pain
Research indicates that ashwagandha may help lower inflammation within the body. This is particularly important since chronic inflammation can significantly impact overall health.
It May Help Balance Stress in Your Body
Adaptogens are believed to enhance the body's ability to cope with various forms of stress, including physical, chemical, biological, and psychological stressors. They aim to bring the body back into balance and foster resilience.
Specifically, ashwagandha is known to aid in stress management by lowering cortisol levels in the body. Cortisol is the main stress hormone, crucial to the body's "fight or flight" response. Elevated cortisol levels can lead to symptoms such as an increased heart rate and high blood pressure.
It May Have Cognitive Benefits
Struggling to focus? Ashwagandha may assist with memory, mental clarity, and concentration. Traditionally, ashwagandha has been used to enhance memory and cognitive function, and it may also help improve mood. While clinical data supporting these claims is somewhat limited, ashwagandha can still be incorporated safely into your wellness regimen if deemed appropriate by your healthcare provider.
It May Help With PCOS Symptoms
Some healthcare professionals recommend ashwagandha for patients with high DHEA-S levels related to PCOS (polycystic ovary syndrome). DHEA-S, or dehydroepiandrosterone sulfate, is a hormone that regulates testosterone and estrogen production while supporting adrenal health. Elevated DHEA-S levels in women can lead to hyperandrogenism symptoms such as fertility challenges, decreased menstruation or amenorrhea, increased body and facial hair, and more masculine physical traits. Hyperandrogenism is also a primary symptom of PCOS.
Patients utilizing ashwagandha to manage stress and reduce cortisol levels typically start noticing improvements within a few weeks, but retesting for cortisol and DHEA-S should occur after three months of consistent use.
It May Reduce Your Blood Sugar
A review of 24 studies indicated that ashwagandha may help decrease blood sugar levels when taken consistently. However, more research is needed to draw definitive conclusions regarding its potential as a diabetes treatment.
It May Improve Sleep
In a 12-week study, elderly participants were divided into two groups: one received a placebo, while the other was given ashwagandha. At the end of the study, those in the ashwagandha group showed significant improvements in sleep quality and mental acuity.
How to Use Ashwagandha
Ashwagandha is available in various forms, including gummies, capsules, powders, teas, or tinctures (check out our roundup of the best ashwagandha supplements here). While there are topical applications of the adaptogen, this overview focuses on oral consumption.
You can take ashwagandha at any time, whether in the morning or at night. Taking it before bedtime may enhance sleep quality, while morning consumption could help alleviate anxiety.
It May Trigger Digestive Issues
Possible side effects of ashwagandha include nausea, stomach irritation, diarrhea, and other digestive problems. Sticking to the recommended dosage typically minimizes these issues. When taken as directed, ashwagandha is generally considered a safe herb. However, taking doses that exceed recommendations may lead to digestive upset or nausea.
It May Cause Headaches
Headaches and drowsiness can also occur as side effects of ashwagandha. However, these headaches—like the digestive side effects—are not always long-lasting.
It May Lead to Drowsiness
One of the common reasons for using ashwagandha is to assist with sleep, but when taken during the day, it may induce unwanted drowsiness. Consider this factor if you operate heavy machinery or commute long distances.
It May Interfere With Medications
Ashwagandha may be contraindicated for individuals taking certain medications or undergoing treatment for specific medical conditions, including autoimmune disorders or certain thyroid issues. Therefore, it’s essential to consult with your doctor before incorporating ashwagandha into your routine. This precaution helps ensure that ashwagandha won’t negatively interact with any medications you are currently taking or exacerbate any other health conditions.
It's Not Recommended for Pregnancy
While some individuals seek ashwagandha to support fertility, experts generally agree that it should be avoided during pregnancy. The consensus is to steer clear of ashwagandha while pregnant, as it could potentially lead to miscarriage. For any questions regarding ashwagandha and pregnancy, it's vital to consult a healthcare professional.
The Final Takeaway
Ashwagandha may provide various health benefits, including stress reduction and cognitive improvement. However, like many herbal supplements and pharmaceutical medications, it can also lead to potential side effects, ranging from headaches to digestive discomfort. In rare cases, ashwagandha has been linked to liver disease, heart palpitations, and allergic reactions. It is crucial to check with your doctor to determine whether this supplement is suitable for you.