Ashwagandha (Withania somifera (L.); Indian ginseng; winter cherry) is an evergreen shrub cultivated in tropical and subtropical areas of Asia, Africa, and Europe. its roots are said to smell like a wet horse. Ashwagandha has been used in the traditional Ayurvedic and Unani medicine systems as an adaptogen, which is considered as a substance that increases the a person's ability to resist, adapt, or become resilient in nonspecific ways to biological, physical, or chemical stressors. Ashwagandha may induce sleeping, and it is commonly promoted for stress and anxiety reduction and for cognitive disorders. Ashwagandha has lots of phytochemicals, such as withanolides and alkaloids. Withanolides are believed to contribute lots of ashwagandha’s beneficial effects. However, evidence suggests that other compounds may also be involved.
POTENTIAL HEALTH BENEFITS
A 2021 systematic review identified seven studies investigating ashwagandha to treat stress and anxiety. Overall, the they found that ashwagandha significantly reduced stress and anxiety levels, reduced sleeplessness and fatigue, and reduced serum cortisol levels, compared with placebo. In several studies, benefits appeared to be greater with doses of 500 to 600 mg/day compared with lower doses. Results from three additional sstudies published after this 2021 review also suggest that ashwagandha has a beneficial impact on perceived stress. Another study of ashwagandha extract in India also showed an effect of lowering serum cortisol levels. In a double-blind trial, an extract containing 2.5 mg of withanolides per 350 mg capsule, dose of twice a day, showed increased well-being including a sense of calm, improved energy levels, heightened mental clarity, and enhanced sleep quality.
One study of 150 healthy men and women with self-reported sleep problems showed ashwagandha extracts helped with subjects in sleep quality such as total sleep time, sleep latency (time taken to fall asleep), and awakening after sleep onset. Another study of 80 healthy men and women and 5 other studies also showed the sleep-improvement effect of ashwagandha.
POTENTIAL SIDE EFFECTS
In the studies described above and in many other clinical trials, ashwagandha has been well tolerated by subjects for up to about 3 months of use. Common side effects are mild and include stomach upset, loose stools, nausea, and drowsiness. There aer also few cases of serious side effects related to liver functions, thyroid functions or even abortion. Anyway, ashwagandha appears to be well tolerated for up to 3 months of use. Users should watch if there are any possible side effects, and discuss with a medical doctor before starting any supplements.
REFERENCE
Ashwagandha: Is it helpful for stress, anxiety, or sleep? NIH, Online Publication, May 2, 2024