Ashwagandha (Withania somnifera) is an herb used in traditional Ayurvedic medicine, known for its adaptogenic properties that help the body manage stress. Research suggests several potential benefits, primarily for stress, anxiety, and sleep, though more large-scale studies are needed to confirm many of its uses and long-term safety.
Research-Backed Benefits
Stress and Anxiety Reduction: Multiple clinical trials show that ashwagandha extracts may significantly reduce subjective stress and anxiety levels, as well as lower serum cortisol (the stress hormone) levels compared to a placebo.
Improved Sleep Quality: Ashwagandha may help people fall asleep faster, sleep better, and experience less wakefulness during the night, especially for those with insomnia.
Enhanced Muscle Strength and Recovery: Studies suggest that ashwagandha supplementation may improve muscle strength, promote muscle growth, and reduce body fat when combined with resistance training. It may also improve endurance (VO2 max).
Support for Male Fertility: Some evidence indicates that ashwagandha may increase testosterone levels and improve sperm quality and count in infertile men.
Blood Sugar Control: The herb may help lower blood sugar levels and improve insulin sensitivity, potentially benefiting individuals with diabetes.
Improved Cognitive Function: Early evidence suggests ashwagandha may enhance memory, focus, and overall cognitive performance.
Anti-inflammatory and Antioxidant Effects: Ashwagandha contains compounds with anti-inflammatory and antioxidant properties, which may help protect cells from damage and manage inflammation.
Important Precautions
While generally well-tolerated for short-term use (up to three months), it is crucial to consult a healthcare professional before drinking ashwagandha, especially if you have existing health conditions or are taking other medications.
Pregnancy and Breastfeeding: Ashwagandha is considered likely unsafe during pregnancy and should be avoided due to the potential risk of miscarriage.
Medical Interactions: It may interact with medications for diabetes, high blood pressure, thyroid disorders, autoimmune diseases (e.g., lupus, rheumatoid arthritis), and sedatives.
Side Effects: Common side effects are typically mild and may include stomach upset, diarrhea, nausea, and drowsiness.
