By Mapaballo Borotho
- Ashwagandha is a traditional herbal supplement that may help reduce stress, anxiety, and cortisol levels, according to some clinical studies.
- Research also suggests it may improve sleep quality and overall sleep patterns in certain individuals.
- While generally considered safe for short-term use, it can cause side effects and has been linked to rare reports of liver complications, making medical advice important before use.
Ashwagandha has been on everyone’s lips, figuratively and literally. The herbal supplement has become increasingly popular, especially among young professionals who claim they use it to help manage stress, anxiety and even heartbreak.
Available in powder, capsule, and tablet form, ashwagandha can be purchased over the counter without a prescription. But what do experts say about the supplement that many believe helps them feel calmer and less stressed?
Ashwagandha’s scientific name is Withania somnifera. It is an evergreen shrub that grows in parts of Asia, Africa and Europe.
The plant is commonly known by its Sanskrit name, “ashwagandha”, which roughly translates to “smell of a horse” (“ashwa” meaning horse and “gandha” meaning smell), reportedly because the roots have a strong odour.
According to the National Institutes of Health (NIH), ashwagandha root has been used for centuries in traditional Ayurvedic and Unani medicine systems as an adaptogen.
Adaptogens are generally described as substances that may help the body resist and adapt to physical, biological, and chemical stressors.
Does it help with stress and anxiety?
Research from various clinical trials suggests that ashwagandha extracts may help lower stress, anxiety and cortisol levels in some people.
Evidence from a number of studies also suggests that ashwagandha may improve several aspects of sleep, including sleep quality, sleep efficiency, total sleep time and the time it takes to fall asleep.
Is it safe?
Ashwagandha has generally been well tolerated in studies lasting up to about three months. Common side effects reported include upset stomach, loose stools, nausea and drowsiness.
According to the NIH, increased heart rate variability has also been reported in some cases. However, evidence on the safety of using ashwagandha over many months or years remains limited.
There have also been isolated reports of more serious side effects, including possible liver-related complications.
“In a 2017 report of liver injury associated with ashwagandha use, a 20-year-old man in Japan developed liver dysfunction and hyperbilirubinemia after using ashwagandha in combination with multiple anti-anxiety medications,” the NIH noted.
Some experts also advise against the use of ashwagandha during pregnancy, as certain reports have suggested a potential risk of spontaneous abortion.
Important note
This information is based on clinical trials and studies referenced by the National Institutes of Health Office of Dietary Supplements and does not replace professional medical advice.
Members of the public are encouraged to consult their healthcare providers, including doctors, pharmacists and registered dietitians, before starting any supplement or herbal remedy.
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