What do Gwyneth Paltrow, Jennifer Lopez, and Oprah Winfrey have in common? Despite their celebrity status, they are all reportedly avid Ashwagandha enthusiasts.
Ashwagandha is an herb that has been used for thousands of years in traditional Indian Ayurvedic medicine for a wide range of health benefits.
Paltrow includes ashwagandha in her morning, Lopez takes the herb daily in a herbal form, and Oprah drinks a golden latte containing ashwagandha daily.
But it’s not just for celebrities. Also known as “Indian winter cherry” or “Indian ginseng,” ashwagandha has grown in popularity in the United States in recent years, as interest in Eastern medicine has increased.
“I have prescribed ashwagandha to thousands of patients over the years,” says Dr. Akhil Palanisamy, an integrative medicine practice in Sacramento, CA and author. Lion Protocol.
Ashwagandha is an adaptogen, which is a herb or plant that helps the body respond to stress and supports overall health.
Benefits of Ashwagandha
While there are many benefits to taking herbs, Akil says four are the most important:
1. Reduces stress
Adaptogens are known for their calming effects. The best ashwagandha supplements do this by lowering cortisol levels. Cortisol is a hormone that the adrenal glands produce in response to stress. When this level is low, we experience less stress.
One study showed that participants who took either 250 or 600 mg of Ashwagandha extract for eight weeks had significantly reduced perceived stress, reduced cortisol levels, and improved sleep quality compared to a group that took a placebo.
2. Helps reduce anxiety
When your cortisol levels rise, you may also feel anxious. In a 2019 study, Participants who took 240 mg of Ashwagandha extract daily for 60 days experienced a significant reduction in their anxiety compared to those who received a placebo.
3. May aid sleep
Many people who struggle with getting enough honey turn to Ashwagandha to get a good night’s sleep.
Research has suggested that the compound triethylene glycol, which occurs naturally in herbs, may cause drowsiness.
In a review of five studies, participants who took Ashwagandha extract showed a significant improvement in their overall sleep. Results were higher for participants diagnosed with insomnia. In addition, study participants who took Ashwagandha extract also had increased mental alertness upon waking.
Some experts don’t think ashwagandha helps with sleep, but instead helps reduce anxiety, which may facilitate better sleep.
A 2019 study found that twice-daily doses of ashwagandha led to reduced anxiety and better sleep. Another study in just 50 adults found that taking ashwagandha daily for 12 weeks improved sleep.
4. Improves male fertility
Studies have shown that Ashwagandha can increase testosterone levels and improve fertility in fertile men. According to a 2019 study, it works by increasing the production of sex hormones, including luteinizing hormone, which signals the testes to produce testosterone. Additionally, one study showed that ashwagandha increases DHEA-S, a steroid hormone that converts estrogen to testosterone.
The result? A review of four clinical trials showed that Ashwagandha treatment significantly improved sperm concentration and motility and increased semen volume.
Other benefits
Akil notes that some studies show that ashwagandha improves mental clarity, attention, and cognitive function in adults of various ages, from college students to older adults with Alzheimer’s and Parkinson’s disease. Other studies have also shown that ashwagandha helps improve physical performance measures in athletes.
How to take Ashwagandha
There are many ways to take Ashwagandha – in powder and gummy form and in foods and drinks made with it. You can also take it as a supplement.
Achill recommends looking for a formulation that contains at least 2%-5% withanolides, which are the active compounds in ashwagandha. He usually recommends a daily dose of 600 mg, taken in two separate doses of 300 mg each.
He also recommends using ashwagandha for three months, taking a month off, and then going back on it. This helps keep you more effective over time and keeps you more aware of any side effects, he says.
When considering an Ashwagandha supplement, “it’s best to look for a product that’s been third-party tested,” says Dr. Yufeng Lin, an integrative medicine specialist at the Cleveland Clinic. This way you can be sure that the products meet the quality and purity standards. He recommends looking for products tested by ConsumerLab.com, the US Pharmacopeia (USP), and/or the National Safety Foundation (NSF).
Adverse interactions and side effects
Before trying any new herbal remedy, check with your doctor.
“Ashwagandha is a very mild herb, but occasional side effects include stomach upset, nausea or diarrhea,” says Lin.
Pregnant women should avoid ashwagandha, says Lin, because it can help with uterine contractions.
“Ashwagandha can also increase thyroid hormones,” says Lynn. It can help people with an underactive thyroid or hyperthyroidism if your thyroid is borderline hyperactive. It may also interact negatively with prescription thyroid medications. Ask your doctor if ashwagandha may interfere with any prescription medications you are taking.
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