Ashwagandha is an herb that is increasingly popular on social media for its many health benefits. It’s all over TikTok, with users claiming that taking ashwagandha can help with stress, sleep, concentration and more.
Although ashwagandha has gained popularity online, the plant has been used in traditional medicinal systems for thousands of years. It’s also been well-studied, but you may be wondering what the science says about its benefits and risks.
While ashwagandha may be safe for short-term use, it is not recommended for everyone.
What is ashwagandha and how is it used, what are the potential health benefits and what are the risks? Experts discuss.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub grown in arid regions of Asia, Africa and the Middle East, according to the National Institutes of Health’s Office of Dietary Supplements. Also known as Indian ginseng or winter cherry, the ancient herb has been used for medicinal purposes as far back as 6,000 BC.
“It comes from Ayurveda, which is traditional Indian medicine,” says Dr. Zachary Mulvihill, a physician with the Integrative Health and Wellness Program at NewYork-Presbyterian, told TODAY.com. The roots of the plant are usually dried and ground into a powder.
Ashwagandha comes in a variety of forms, including powder, capsules, tablets, and gummies. It’s also available as a liquid concentrate or tincture, which contains a little alcohol and is more potent, Mulvihill adds. Ashwagandha can be mixed into creams or oils that are applied topically.
What is ashwagandha used for?
The ashwagandha plant is rich in bioactive compounds called phytochemicals, which are believed to have anti-inflammatory and antioxidant effects in the body, according to the NIH.
Traditionally, ashwagandha is used as an “adaptogen,” says Mulvihill. Adaptogens are plant compounds that help the body respond to stress, anxiety or fatigue. “It helps people thrive in difficult situations,” adds Mulvihill.
Ashwagandha can also be used to boost energy, boost immune function, reduce inflammation and improve general well-being, Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, tells TODAY.com.
Today, Ashwagandha is commonly sold over the counter as an herbal remedy and marketed to help with sleep, stress, concentration, athletic performance and more, according to the NIH National Center for Contemporary and Integrative Health.
Dietary supplements are not intended to treat, prevent or cure disease, according to the US Food and Drug Administration.
Ashwagandha dose
There are no specific dosage guidelines or recommended daily intake for ashwagandha, and dosages vary depending on the form and intended use, experts say.
Generally, for adults, an ashwagandha dosage ranges from about 300 milligrams to 1,000 milligrams per day, Mulvihill says. In studies, the dose is usually around 500 milligrams taken once or twice a day.
Studies have used various preparations of ashwagandha at different doses, so it is difficult to identify which amount is most effective, according to the NIH.
Always talk to your doctor before starting ashwagandha about what dosage is right for you. “A good rule of thumb is to look at the portion size and start with a quarter of that … start low and go slow,” adds Mulvihill.
How long does it take for Ashwagandha to work?
It depends, but it usually takes two to three weeks of taking ashwagandha for most people to notice anything significant, says Mulvihill. Some people may notice the effects of ashwagandha sooner, while others may need to take it for a month or more.
Ashwagandha will not work immediately and is not a quick fix for problems. “This is the main complaint. … People take it for a few days and say it’s not doing anything,” Mulvihill says, warning against increasing the dose too soon, before the herb takes effect.
Can you take Ashwagandha every day?
It can be safe to take ashwagandha supplements daily in the dosage recommended by your doctor, experts say. Research suggests that ashwagandha is well tolerated for up to three months, according to the NIH.
While ashwagandha may be safe for short-term use, experts advise against taking it for more than three to six months. “The safety and efficacy of long-term use over months or years is not known,” says Zumpano.
According to Mulvihill, it is best to take a break of a few weeks or longer after continuous use for three months.
The best time to take Ashwagandha
You can take ashwagandha at any time of the day, say the experts. “It doesn’t matter when you take it—morning, evening, noon … with or without food,” adds Zumpano.
The best time to take ashwagandha depends on the individual’s needs, schedule, and intended use. Those who use it to sleep may prefer to take it at night, while others may take ashwagandha in the morning when taking other medications.
“When you go to higher doses, we often split them, so two capsules in the evening and two in the morning, for example,” says Mulvihill.
The result? Choose a time when you will remember to take it consistently. “Just find a time that works for you,” says Mulvihill.
Benefits of Ashwagandha
In addition to being used in Ayurvedic medicine for thousands of years, ashwagandha has been well studied for a variety of potential health benefits, says Mulvihill.
However, data on specific uses are limited. Research on ashwagandha is ongoing, more research is needed to understand its mechanism and effectiveness. Here’s what we know so far:
Stress and anxiety
The most common and well-known use for ashwagandha is for stress.
Clinical trial results suggest that taking ashwagandha may help reduce stress and anxiety, according to the NIH. The herb can lower levels of cortisol, a steroid hormone produced by the adrenal glands in response to physical or emotional stress, says Mulvihill.
Ashwagandha appears to help reduce the body’s excessive release of cortisol, Mulvihill adds, which may contribute to a more balanced stress response.
A 2021 systematic review of previous research on ashwagandha and stress found that subjects who took the supplement for six to eight weeks had lower cortisol levels compared to the placebo group.
Some people on social media claim that ashwagandha has an emotional “relaxation” or numbing effect, but there is no research to support this claim, says Mulvihill.
Sleep
Many people take ashwagandha to promote sleep. Research is limited, but clinical trial results suggest that ashwagandha may help improve sleep quality or regulate the sleep-wake cycle.
“Resetting the circadian rhythm, in particular, helps,” Mulvihill says, adding that over time, this can help restore good sleep patterns.
A 2021 meta-analysis of studies investigating ashwagandha before bedtime found that the herb had a “small but significant effect” on improving sleep compared to a placebo, and the greatest benefit was seen in people with insomnia, according to the NIH.
Ashwagandha is not a sedative, Mulvihill emphasizes. “It’s not like a sleeping pill that (people) take whenever they need it.” It’s not going to work like that, it’s going to take a few weeks,” says Mulvihill.
Concentration and memory
“There is less research on this, but it can increase cognition and focus,” says Mulvihill. Some research suggests that ashwagandha can boost memory, Zumpano says, but more research is needed to understand the herb’s effects on brain function.
The potential cognitive effects may be related to ashwagandha’s stress-reducing properties, the experts say. “When you’re less stressed, it’s easier to focus,” says Mulvihill.
Athletic performance
People are increasingly taking ashwagandha to improve athletic performance. “It seems to help increase testosterone levels and be an anabolic,” or muscle builder, says Mulvihall.
A 2021 meta-analysis published in the Journal of Functional Morphology and Kinesiology found that ashwagandha was more effective than a placebo in improving parameters related to performance, strength, power, fatigue and recovery.
The herb’s anti-inflammatory properties may also play a role, Zumpano says, but more research is needed to understand how ashwagandha affects athletic performance.
Who should not take ashwagandha?
Although ashwagandha is generally safe for short-term use, some people should avoid the herb entirely, the experts warn.
First is pregnant people, says Mulvihill, because ashwagandha can cause miscarriage. People who are breastfeeding should also avoid taking ashwagandha, he adds.
People with autoimmune diseases such as rheumatoid arthritis should not take ashwagandha as it can worsen symptoms, experts say. Additionally, ashwagandha is not recommended for people with thyroid disease or taking thyroid medication, Zumpano says, as it can increase thyroid hormone levels.
“It may be safe for people with certain hormone-sensitive cancers, such as prostate cancer,” adds Zumpano. People undergoing surgery should also avoid taking ashwagandha, according to the NCCIH.
Finally, ashwagandha can interact with certain medications, so always check with your doctor if you are taking any. “The more medications you’re on, the more likely it is to interact, because both medications and supplements are processed by the liver,” says Mulvihill.
Ashwagandha negative side effects
Ashwagandha can have unpleasant side effects. According to the Cleveland Clinic, the most common side effects are:
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Gastrointestinal discomfort
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Nausea
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Diarrhea
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Vomiting
These are usually mild, the experts say. There are some reports of more serious side effects associated with ashwagandha use, including liver damage, Zumpano says. In these cases, the patients’ condition improved when they stopped taking the supplements, according to the NIH.
If you experience serious side effects while taking ashwagandha, stop use and talk to your doctor.
Choosing an ashwagandha supplement
Ashwagandha is sold as an herbal supplement – but know that the FDA does not approve supplements.
“The biggest thing—regardless of form—is the quality of the supplement you’re taking,” says Zumpano. The experts recommend choosing high-quality supplements from reliable manufacturers.
“Check to see if it has been independently tested and verified by a third party, such as the US Pharmacopeial Convention (USP), NSF, or ConsumerLab,” says Zumpano. This helps determine the safety of the product and ensure that what is listed on the label is inside the bottle.
The experts emphasize that ashwagandha should complement – but not replace – a healthy lifestyle. This includes eating a balanced and nutritious diet, drinking enough water, getting enough sleep and exercising regularly.
When considering taking any herbal medicine or supplement, always consult your healthcare provider.
This article was originally published on TODAY.com
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