If social media has its way, your medicine cabinet will be full of supplements. TikTok’s latest must-have: ashwagandha. This herb is thought to increase energy and focus, improve sleep, and reduce stress. Research suggests it may live up to some of the hype.
What is Ashwagandha?
Ashwagandha is a mainstay of Ayurvedic medicine and is also known as Indian ginseng or Indian winter cherry. It is made from a shrub native to India and Africa and is available as tea, powder, and capsules.
Ashwagandha is considered an adaptogen—a plant substance that helps regulate cortisol, which in turn reduces the body’s stress response. Over time, excess stress hormones can have harmful effects on the body, causing inflammation, anxiety, reduced immunity, and depression.
What are the benefits of Ashwagandha?
The most reliable research on ashwagandha shows that it can:
- Reduce the body’s stress response
- Help relieve anxiety
- Improve brain function, including memory
- Reduce inflammation
Can ashwagandha improve sleep?
Although this supplement is often used for sleep, there isn’t a lot of evidence that it helps. Research on the issue is “a little inconsistent” at best, said Dr. Jennifer Martin, a psychologist and former president of the American Academy of Sleep Medicine.
A 2019 study found that taking ashwagandha twice daily reduced anxiety and improved sleep. Another study of 50 adults found that taking ashwagandha daily for 12 weeks improved sleep.
If stress or mild anxiety is keeping you from falling asleep, ashwagandha may help reduce anxiety, which can lead to a better night’s rest — at least according to this limited study.
However, Martin doesn’t recommend taking ashwagandha or any other supplement, such as melatonin, for sleep problems. Instead, she says, people who have trouble sleeping should take steps to keep their bedroom and sleep hygiene in order.
“There’s nothing in Ayurvedic medicine that can correct your bad sleep habits,” she says. Your goal should be to work toward a consistent sleep schedule and create a relaxing sleep environment.
The best way to use supplements is to reinforce a good nighttime routine, says Dr. Ana Krieger, medical director of the Center for Sleep Medicine at Weill Cornell Medical College and NewYork-Presbyterian Hospital. previously told Fortune magazine.
Good sleep hygiene means making sure your bedroom is dark, quiet and cool; going to bed and waking up around the same time; reducing the amount of time you’re exposed to bright light before bed, and “(learn) how to reduce the possible effects,” Krieger said. Sleep Stressors and Potential Anxiety”.
“If you’re really having trouble and can’t resolve it on your own, seek help from your health care provider,” Martin said.
How much ashwagandha is safe to take?
According to the Cleveland Clinic, up to 500 milligrams per day is considered safe, but the dosage depends on the form you take and why you take it. It’s best to discuss the ideal dosage for you with your doctor.
Additionally, research shows that some supplements may contain much more than what is stated on the label or may contain other harmful ingredients.To be on the safe side, Krieger recommends choosing only certified supplements National Science Foundation International (formerly the National Sanitation Foundation), a third-party organization that verifies the purity of supplement ingredients.
What are the side effects of Ashwagandha?
According to the National Institutes of Health, while ashwagandha is generally safe for most adults, it may cause side effects, including:
- diarrhea
- drowsiness
- Headache
- Stomach discomfort
Some people may experience liver problems while taking ashwagandha, especially when they take it with other medications that are metabolized by the liver.
Women who are pregnant or breastfeeding should avoid taking ashwagandha.
As with all supplements, it’s best to consult a doctor before taking ashwagandha. Medications may interact with other medications you are taking, and your doctor can help you avoid potential problems.
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