Ashwagandha is an herb that has gained popularity on social media for its potential health benefits such as stress reduction, improved sleep, focus, and more. The plant, also known as Indian ginseng, has been used in traditional medicine systems for thousands of years and is commonly found in dry regions of Asia, Africa, and the Middle East. Ashwagandha is available in various forms, including powder, capsules, tablets, and gummies, and is known for its adaptogenic properties that help the body respond to stress and anxiety.
The herb is rich in bioactive substances called phytochemicals, which have anti-inflammatory and antioxidant effects in the body. Ashwagandha is used to promote energy, boost immune function, reduce inflammation, and improve overall wellbeing. While it is commonly marketed to help with sleep, stress, focus, and athletic performance, supplements are not intended to treat, prevent, or cure disease according to the U.S. Food and Drug Administration.
There are no specific dosage guidelines for ashwagandha, and dosing can vary based on the form and intended use. Generally, dosing for adults ranges from 300 to 1000 milligrams per day, taken once or twice daily. It typically takes two to three weeks for most people to notice significant effects from ashwagandha, and it is safe to take daily at the recommended dosage. However, long-term use beyond three to six months is not advised, and taking breaks after consistent use is recommended.
Ashwagandha has been well-studied for its potential health benefits, with research showing positive effects on stress and anxiety reduction, sleep quality, focus, memory, and athletic performance. The herb may help lower cortisol levels, promote a balanced stress response, regulate sleep patterns, and enhance cognitive function. Some studies suggest that ashwagandha can boost testosterone levels and improve variables related to athletic performance.
While ashwagandha is generally safe for short-term use, there are certain groups of people who should avoid the herb. Pregnant and breastfeeding individuals, those with autoimmune disorders, thyroid issues, certain cancers, and those about to undergo surgery should refrain from taking ashwagandha. The herb may interact with certain medications, so consulting a healthcare provider before starting ashwagandha is essential. Common side effects include gastrointestinal upset, nausea, diarrhea, and vomiting, but more serious side effects such as liver injury have been reported in some cases.
When choosing an ashwagandha supplement, it is important to opt for high-quality products from reputable manufacturers. Look for supplements that have been independently tested and verified by third-party organizations like the U.S. Pharmacopeial Convention, NSF, or ConsumerLab. It is also important to remember that ashwagandha should supplement a healthy lifestyle that includes a balanced diet, hydration, sleep, and regular exercise. Consulting a healthcare provider before starting any herbal product or supplement is always recommended to ensure safety and efficacy.
