Ashwagandha, an ancient herb used in Ayurvedic medicine, has gained significant popularity in recent months, thanks in part to its use by celebrities such as Meghan Markle, Gwyneth Paltrow, and Jennifer Aniston. On social media platforms like TikTok, ashwagandha has amassed millions of views, highlighting its growing presence in wellness circles. However, while it is praised for its potential health benefits, it also comes with some risks.
Scientifically known as Withania somnifera, ashwagandha is a herb commonly used in Ayurvedic medicine, a holistic system from India that aims to balance the body, mind, and spirit. Ayurveda employs natural remedies, including herbal treatments, dietary changes, physical therapies, and practices like yoga and meditation, to promote well-being.
What Does Science Say About Ashwagandha’s Benefits?
Ashwagandha has long been considered an adaptogen, meaning it may help the body cope with stress, whether physical, chemical, or biological. One of the strongest pieces of evidence supporting ashwagandha’s use is its ability to reduce stress and anxiety. Studies have shown that the herb can significantly lower perceived stress levels, likely due to its impact on cortisol, a stress hormone.
Beyond stress relief, ashwagandha is also known to improve sleep quality. The word “somnifera” in its scientific name means “sleep-inducing,” hinting at its calming effects. Some trials suggest that it may help people fall asleep faster and enjoy deeper sleep, which could benefit those struggling with insomnia. However, there is no conclusive evidence to suggest it is more effective than prescription sleeping pills.
Other Potential Benefits
Ashwagandha is often associated with enhanced physical performance. The name “ashwagandha” translates to “the smell of a horse,” symbolizing its strength-boosting properties. Athletes may benefit from its ability to improve strength, muscle mass, and oxygen consumption during exercise.
For men, some studies suggest that ashwagandha can boost testosterone levels and improve fertility by increasing sperm count and motility. This is linked to dehydroepiandrosterone (DHEA), a hormone involved in the production of testosterone. However, men with prostate cancer should avoid ashwagandha, as it may increase testosterone levels, which could affect their condition.
The herb has also been linked to improved cognitive function. Research indicates that ashwagandha may reduce oxidative stress and inflammation, which can negatively impact memory and cognitive abilities, particularly in older adults with cognitive impairments.
Ongoing clinical trials are exploring whether ashwagandha could help treat long COVID symptoms, such as fatigue and cognitive dysfunction. However, there is no solid evidence to support this claim yet.
Ashwagandha contains withanolides, compounds believed to help cells absorb glucose from the bloodstream, which may help lower blood sugar levels. While some animal studies have shown that withanolides have anti-inflammatory properties, more research is needed, especially in human studies.
Possible Side Effects
Despite its potential benefits, ashwagandha is not without risks. Long-term safety data is scarce, with most studies focusing on short-term use. The most common side effects are mild stomach discomfort and nausea.
People with certain pre-existing health conditions, such as liver disease, are advised against using ashwagandha, as it may cause liver problems, including rare cases of severe liver failure. The herb can also stimulate the immune system, which may worsen symptoms for those with autoimmune diseases like multiple sclerosis and rheumatoid arthritis.
Ashwagandha can interact with medications, particularly immunosuppressants, sedatives, and thyroid medications. It may influence thyroid function, possibly increasing thyroid hormone levels, which can interfere with thyroid medication.
Pregnant and breastfeeding women are also advised to avoid ashwagandha, particularly in high doses, as it has been linked to an increased risk of miscarriage.
Conclusion
Ashwagandha shows promise as a stress reliever, sleep aid, and even an energy booster. While it has garnered substantial attention and anecdotal support, more clinical trials are needed to fully understand its effectiveness, safety, and ideal dosage. If you are considering adding ashwagandha to your routine, it’s important to consult with a healthcare professional, especially if you have underlying health conditions or are taking other medications.
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