Ashwagandhabenefits both physical and mental health according to traditional Indian medicine and recent scientific research.
These have shown clear antioxidant and anti-inflammatory properties along with the potential to affect neurotransmitters in the brain.
In experiments, ashwagandha reduced various instances of stress.
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Experts believe that these qualities make ashwagandha helpful with neurological and neurodegenerative conditions.
The research that’s been done includes some human studies but also relies on animal and lab experiments.
More evidence is needed to prove claims about the power of ashwagandha.
Stress
Ashwagandha has been show to have a positive impact on chronic stress.
Results showed that both groups that took ashwagandha saw improvements in stress:
A different study found similar results.
In this investigation, participants took either a placebo or 240 mg per day of ashwagandha extract.
Anxiety
Ashwagandha has been used for centuries as a treatment for anxiety.
Researchers recognize that its anti-inflammatory and antioxidant properties may make it an effective anxiety treatment.
Memory
Another traditional use of ashwagandha that’s gained evidence is its role in helping with memory.
A clinical trial showed that ashwagandha root extract does improve memory and overall cognitive function.
Those who took ashwagandha showed better visual memory, learning, and attention than the placebo group.
Researchers have also looked at the effects of ashwagandha on people withmild cognitive impairment.
Participants received either a placebo or 300 mg of ashwagandha twice per day for eight weeks.
There were significant improvements in general memory and immediate memory among the ashwagandha group.
Physical Performance
Historically, ashwagandha has been used as a stimulant for athletics.
According to some research, ashwagandha may indeed improve both endurance and recovery in healthy adult athletes.
In one study, participants received either a placebo or 600 mg per day of ashwagandha.
After eight weeks, statistically significant improvements were seen in bothaerobic capacityandrecoveryfor those who took ashwagandha.
Sleep
Ashwagandha may have a positive effect on insomnia and sleep quality.
Similar results were reported in another study that examined ashwagandha’s effect on sleep quality.
Several limitations of the studies included varying methods for assessing sleep quantity and quality.
Fertility
Research also offers some support for the traditional use of ashwagandha as a fertility treatment.
These side effects may be mild or severe.
Severe Side Effects
In rare cases, the use of ashwagandha may lead toliver damage.
Among the five cases, ashwagandha dosing ranged from 450 to 1,350 milligrams daily.
The liver damage never progressed toliver failure, and most cases were resolved within five months.
Precautions
People who arepregnantorbreastfeedingshould not use ashwagandha.
Anyone with upcomingsurgeryshould stop using ashwagandha at least two weeks prior.
There is concern that ashwagandha interacts with anesthesia commonly used in surgery.
Ashwagandha may increase thyroid hormone levels.
People withthyroid conditionsor who are takingthyroid medicationsshould talk with a healthcare provider before using ashwagandha.
Additionally, ashwagandha may increasetestosteronelevels in the body.
It is recommended that people with hormone-sensitiveprostate canceravoid using ashwagandha out of an abundance of caution.
There are no standard dosage guidelines for ashwagandha.
Recommendations may vary by brand or reason for use.
Notably, ashwagandha doses typically do not exceed 1,000 milligrams per day for up to 12 weeks.
The following are some general recommendations:
Ashwagandha supplements are meant to be taken every day.
Talk with a healthcare provider about the right ashwagandha dosage for your needs.
Ashwagandha supplements come in various forms, including capsules, gummies, caplets, liquid extracts, and powders.
you’re free to also use ashwagandha as anherbal tea.
Most ashwagandha supplements are naturally vegan and gluten-free.
Be sure to confirm new supplements fit your dietary needs or preferences.
Some but not all ashwagandha supplements areorganic.
Supplements Similar to Ashwagandha
Several supplements and herbs may act similarly to ashwagandha.
These supplements may contain similar active ingredients or have potential uses that are like those of ashwagandha.
Talk with a healthcare provider about which herb or supplement may be best for you.
As a result, some supplement products may not contain the ingredients listed on the label.
Summary
Ashwagandha (Withania somnifera) is a natural herb used for centuries in Ayurveda.
However, many studies supporting the use of ashwagandha are small or have limitations.
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