Ashwagandha: Benefits and Risks

Quick Answer

Ashwagandha (Withania somnifera) is an adaptogenic herb used in Indian medicine for thousands of years. Research suggests benefits for reducing stress and anxiety, improving sleep, increasing muscle strength, and supporting cognitive function. Despite relative safety, it may cause side effects and interact with certain medications. Common dose: 300-500mg twice daily.

What is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, is an evergreen shrub that grows in India, the Middle East, and parts of Africa. Also known as "Indian ginseng" or "winter cherry," it is one of the most important herbs in Ayurveda, the traditional Indian system of medicine dating back over 3,000 years.

The word "ashwagandha" literally means "smell of horse" in Sanskrit, referring to the distinctive odor of its roots and the traditional belief that consuming it grants the strength and vitality of a horse.

Ashwagandha as an Adaptogen

Ashwagandha is classified as an "adaptogenic" herb—natural substances that help the body adapt to stress and maintain balance. Adaptogens work to regulate the body's stress response without causing excessive stimulation or suppression.

Active Components in Ashwagandha

Ashwagandha's health benefits come from a group of bioactive compounds:

• Withanolides: The primary compounds responsible for most therapeutic effects, especially anti-inflammatory and anti-stress properties
• Alkaloids: Including isopelletierine and anaferine, which have effects on the nervous system
• Saponins: Compounds with antioxidant properties
• Choline: Important for nerve function

The concentration of these compounds varies based on which part of the plant is used (roots are typically richest), extraction method, and product quality.

Science-Backed Health Benefits

1. Reducing Stress and Anxiety

This is ashwagandha's most studied and proven benefit:

• Lower Cortisol: Multiple studies show ashwagandha reduces cortisol (stress hormone) levels by 11-32%
• Improved Anxiety Symptoms: Research found significant improvements in anxiety scales compared to placebo
• Reduced Perceived Stress: Study participants reported significant decreases in self-reported stress levels

In a 60-day study of 64 people with chronic stress, those taking 300mg of ashwagandha twice daily experienced a 69% reduction in anxiety and insomnia, compared to 11% in the control group.

2. Improving Sleep Quality

Ashwagandha may help those with sleep problems:

• Improve overall sleep quality
• Reduce time to fall asleep
• Increase sleep duration
• Reduce nighttime awakenings

The calming properties make it particularly useful for people with stress-related insomnia.

3. Enhancing Athletic Performance and Muscle Strength

Recent research shows ashwagandha benefits for athletes and those seeking fitness improvements:

• Increased Strength and Muscle Mass: Studies on weightlifters showed greater increases in muscle strength and size
• Improved Endurance: Improvements in VO2 max (measure of aerobic capacity)
• Reduced Muscle Damage: Anti-inflammatory effects may help with recovery
• Reduced Body Fat Percentage: Some studies found decreases in body fat percentage

4. Improving Cognitive Function and Memory

Ashwagandha may support brain health:

• Improved memory and cognitive processing speed
• Enhanced attention and concentration
• Potential neuroprotective properties
• May help slow age-related cognitive decline

A study on adults with mild cognitive impairment found significant improvements in immediate and general memory, and executive function after taking ashwagandha for 8 weeks.

5. Supporting Heart Health

Ashwagandha may benefit cardiovascular health by:

• Lowering cholesterol and triglyceride levels
• Reducing blood pressure in people with hypertension
• Improving heart strength and endurance
• Antioxidant properties may protect the heart

6. Regulating Blood Sugar Levels

Preliminary research suggests ashwagandha may:

• Lower blood sugar levels in healthy people and diabetics
• Improve insulin sensitivity
• Reduce HbA1c (long-term blood sugar control measure)

7. Potential Anti-Cancer Effects

Test tube and animal studies suggest withanolides may:

• Induce cancer cell death
• Prevent growth of new cancer cells
• Reduce inflammation that can contribute to cancer

Important: These findings are very preliminary. Ashwagandha is not a cancer treatment and should not be used as a substitute for standard medical therapies.

8. Supporting Immune Function

Ashwagandha may boost the immune system by:

• Increasing infection-fighting white blood cells
• Improving natural killer cell activity
• Anti-inflammatory properties

9. Potential Benefits for Reproductive Health

For Men:

• Increased testosterone levels
• Improved sperm count and motility
• Enhanced fertility

For Women:

• May help regulate menstrual cycles
• Reduce menopausal symptoms like hot flashes

Recommended Dosages

Optimal dosage varies by form and use, but general guidelines:

For General Use and Stress Reduction:

• Standardized Extract: 300-500mg twice daily (morning and evening)
• Containing 5-10% withanolides

For Specific Benefits:

• For Sleep: 300-600mg 30-60 minutes before bed
• For Athletic Performance: 500-600mg twice daily
• For Cognitive Function: 300-500mg twice daily

Forms of Ashwagandha:

• Capsules/Tablets: Most common and easy to dose
• Powder: Can be added to smoothies or drinks
• Liquid Tincture: Faster absorption
• Tea: Traditional form but may be less potent

Tip: Start with a lower dose (300mg once daily) and gradually increase to assess tolerance.

How to Choose a Good Ashwagandha Supplement

Not all ashwagandha supplements are equal. Look for:

1. High-Quality Root Extract: Roots contain the highest concentration of withanolides
2. Standardization: Label should specify percentage of withanolides (5-10% is ideal)
3. Third-Party Testing: Look for certifications from independent labs for purity and potency
4. Reputable Brand: Choose manufacturers with good reputation
5. Free from Unnecessary Additives: Avoid products with excessive fillers or artificial additives
6. Patented Forms: KSM-66 and Sensoril are clinically studied extracts

Potential Side Effects

While ashwagandha is generally safe for most people, side effects may occur:

Common Side Effects (Mild):

• Stomach upset or diarrhea
• Nausea
• Drowsiness (especially at high doses)
• Headache

Rare but Serious Side Effects:

• Liver Problems: Rare cases of liver damage have been reported
• Thyroid Issues: May increase thyroid hormones
• Hormonal Interactions: May affect hormone levels

Warning: Stop use and consult a doctor if you experience jaundice (yellowing of skin or eyes), severe abdominal pain, or unusual fatigue.

Who Should Avoid Ashwagandha?

Absolute Contraindications:

• Pregnant Women: May cause miscarriage
• Breastfeeding Women: Insufficient safety data

Use with Extreme Caution or Avoid:

• Autoimmune Disorders: Lupus, rheumatoid arthritis, multiple sclerosis - may increase immune system activity
• Thyroid Disorders: Especially hyperthyroidism - may raise thyroid hormone levels
• Before Surgery: Stop at least two weeks before - may interfere with blood sugar and blood pressure control during surgery
• Liver Disease: May worsen liver problems
• Low Blood Pressure: May lower pressure further

Drug Interactions

Ashwagandha may interact with several medications:

Major Interactions:

• Thyroid Medications: May increase thyroid hormone levels (levothyroxine)
• Immunosuppressants: May reduce their effectiveness (prednisone, azathioprine)
• Sedatives: May increase sedative effect (benzodiazepines, barbiturates)
• Diabetes Medications: May lower blood sugar excessively
• Blood Pressure Medications: May cause severe blood pressure drops

Potential Interactions:

• Alcohol - may increase sedative effect
• Other sedative herbs - may increase drowsiness

Very Important: Consult your doctor before taking ashwagandha if you're on any medications.

Duration of Use and Timing

How Long Until You See Results?

• For Stress and Anxiety: 2-4 weeks
• For Sleep: 1-2 weeks
• For Muscle Strength: 4-8 weeks
• For Cognitive Function: 4-8 weeks

Duration of Use:

Most studies used ashwagandha for 6-12 weeks. Long-term use (several months) appears safe for healthy individuals, but:

• Some practitioners recommend taking breaks (e.g., one week off every 2-3 months)
• Long-term safety (over one year) isn't well-established
• Regular monitoring with your doctor is advisable for extended use

Best Time to Take:

• For Stress: Split - morning and evening
• For Sleep: 30-60 minutes before bed
• For Energy and Performance: Morning or before workout

Ashwagandha vs. Other Herbs

Ashwagandha vs. Rhodiola:

• Ashwagandha: More calming, better for anxiety and sleep
• Rhodiola: More energizing, better for energy and endurance

Ashwagandha vs. Maca:

• Ashwagandha: Broader effects on stress and cognition
• Maca: More focus on energy and hormonal balance

Ashwagandha vs. Ginseng:

• Ashwagandha: More calming, cortisol reduction
• Ginseng: More stimulating, energy boost

Practical Tips for Use

1. Start Slow: Begin with low dose and increase gradually
2. Take with Food: Reduces stomach upset
3. Be Consistent: Take at same time daily for best results
4. Track Effects: Keep a journal to note changes in mood, energy, and sleep
5. Give it Time: Don't expect instant results - may take weeks
6. Combine Wisely: Ashwagandha works best as part of healthy lifestyle, not magic bullet

Conclusion

Ashwagandha is a promising herb backed by growing research, especially for reducing stress, improving sleep, and enhancing physical and cognitive performance. Despite relative safety, it's not suitable for everyone and may interact with certain medications and health conditions.

If you're considering ashwagandha:

• Start with a low dose
• Choose a high-quality product
• Consult your doctor, especially if taking medications or have health conditions
• Monitor your body and stop if experiencing side effects
• Consider it part of a holistic approach to health, not a standalone solution

Medical Disclaimer

The information provided in this article is for educational purposes only and does not constitute medical advice. Always consult your physician or qualified healthcare provider regarding any questions you may have about a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read in this article.

For personalized consultations, you can contact Dr. Mai Obeid via WhatsApp: +961 81 337 132