Lately, a herb called ashwagandha has been getting a lot of attention on social media. Celebrities like Meghan Markle, Gwyneth Paltrow, and Jennifer Aniston have shared that they use ashwagandha for its calming effects. In 2024, the hashtag #ashwagandha got over 670 million views on TikTok!
Ashwagandha, also known as Withania somnifera, is an ancient herb used in Ayurvedic medicine, a healing system from India. Ayurveda focuses on balancing the body, mind, and spirit using natural treatments like herbs, diet changes, and practices like yoga and meditation.
What Science Says About Ashwagandha
Ashwagandha has been used for a long time as an “adaptogen,” meaning it may help the body handle stress. Studies show it can reduce stress and anxiety, likely by balancing stress hormones like cortisol.
This herb is also known for helping people sleep better. Its scientific name includes the word “somnifera,” meaning “sleep-inducing,” because it may help people fall asleep faster and enjoy deeper sleep. However, there isn’t enough evidence to say it’s better than regular sleep medications.
Other Benefits of Ashwagandha
- Physical Performance: Ashwagandha may help athletes by improving strength, muscle growth, and how well the body uses oxygen during exercise.
- Men’s Health: Some studies suggest ashwagandha can increase testosterone levels and improve fertility by boosting sperm count and movement. However, men with prostate cancer should avoid it.
- Brain Health: Ashwagandha might improve memory and focus, especially in older adults. It may help reduce stress and inflammation in the brain, which can affect thinking and memory.
- COVID Recovery: Researchers are studying whether ashwagandha could help with symptoms of long COVID, such as fatigue and brain fog, but more evidence is needed.
- Blood Sugar Control: Ashwagandha is rich in compounds that may help lower blood sugar levels in both healthy individuals and people with diabetes. However, more research is needed to confirm this.
Risks and Side Effects
While ashwagandha has many potential benefits, it also comes with risks:
- Stomach Problems: Some people experience mild stomach upset or nausea.
- Liver Health: There have been reports of liver problems linked to ashwagandha, including severe liver failure. People with liver disease should avoid it.
- Autoimmune Conditions: Ashwagandha may stimulate the immune system, which can cause flare-ups in people with autoimmune diseases like multiple sclerosis or rheumatoid arthritis.
- Medication Interactions: Ashwagandha can interact with some medications, including those for the thyroid, sedatives, and immune-suppressing drugs.
- Pregnancy and Breastfeeding: Pregnant and breastfeeding women should avoid ashwagandha, especially in high doses, as it may increase the risk of miscarriage.
Final Thoughts
Ashwagandha is becoming popular for its stress-relieving, sleep-inducing, and energy-boosting qualities. But while many people swear by it, the science is still catching up. More research is needed to fully understand its benefits, side effects, and the safest way to use it.
If you’re thinking about using ashwagandha, especially for long periods of time, it’s important to talk to a doctor first—especially if you have health issues or take other medications.
