“So ashwagandha has been used and described in Ayurveda for many years, and of course now… [it’s] It is gaining popularity all over the world. ”
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“Traditionally, ashwagandha is used in tea form or powder form,” says Makhijani, but now ashwagandha is also available in capsules, gummies, and even beverages. His 30-day supply of supplements usually costs about $20-30.
Some of the health benefits people associate with this herb It helps manage stress, reduce inflammation, and improve reproductive health. But how true are these claims, and is ashwagandha safe at all?
Common side effects from taking ashwagandha may include irritation of the gastrointestinal lining, diarrhea, and rarely stomach problems such as vomiting and nausea.
Here’s what experts say and what research shows about ashwagandha’s health effects.
The great news is that ashwagandha seems to live up to the hype of being associated with stress relief.
“This is very effective, especially when talking about stress and anxiety. There’s thousands of years of anecdotal evidence as well as research being done now,” Makhijani told CNBC Make It.
Andy De Santis, a practicing nutritionist and author in Toronto, says the strongest evidence for using ashwagandha as a supplement is that it appears to reduce cortisol levels and perceived stress levels. I am.
“There’s a little bit of evidence that it helps you sleep, helps you fall asleep faster, and improves the quality of your sleep,” De Santis says.
A 2021 systematic review published in the Journal of Herbal Medicine analyzed seven studies that tested ashwagandha’s effects on stress and anxiety levels in nearly 500 Indian adults. Researchers found that the group that took ashwagandha for 6 to 8 weeks had lower stress, anxiety, and cortisol levels, better sleep quality, and less fatigue than the group that did not add ashwagandha to their diet for the same period. We found that they reported relief. .
A clinical trial conducted in Florida in 2022 tested the effectiveness of ashwagandha capsules for 30 days in 60 men and women who reported feeling stressed. Those who took the supplement within that time period reported positive changes in their levels of anxiety, stress, appetite, and depression compared to those who did not take ashwagandha.
The supplement’s rise in popularity in recent years likely stems from evidence that it improves people’s mental health, De Santis says. “Stress is an important part of our lives, so the demand for results is very high,” he added. “People just want help in this area.”
But the benefits of ashwagandha go beyond stress and anxiety. management. This herb can also help speed muscle recovery and improve male reproductive health.
Ashwagandha “can be used to strengthen our bodies, especially our muscles. That’s why people use it in training to increase endurance and strength,” says Makhijani. Many people use the supplement for rejuvenation, and “it can also be used for anti-aging purposes,” she added.
When it comes to safety, Makhijani says ashwagandha is generally “safe for everyone,” but people who are pregnant and those with certain autoimmune diseases or cancer should avoid using the supplement. Masu. People with ulcers may also want to avoid taking ashwagandha supplements, she adds.
“It’s not always right for everyone. So consult your doctor, Ayurveda practitioner, or Ayurvedic doctor to see if it’s right for you as an individual. That is very important,” says Makhijani.
The most common dose of ashwagandha is 250 milligrams per day. Makhijani added that some people take supplements before and after training to improve performance, or before bed to improve sleep quality.
But the “biggest potential harm” to using ashwagandha, De Santis says, is that it can lead to over-reliance on ashwagandha to “provide a long-term solution to a problem.” “What else is going on around there?”
It’s important to note that in Ayurvedic medicine, ashwagandha is not used consistently over long periods of time, Makhijani says. She says users of this herb usually take breaks between uses.
“Typically in Ayurveda, herbs are not only used for life; they have a period of use, sometimes as little as three months, after which they can take a break,” she says. say. “If it’s used in the right way, it could be very beneficial to most people.” [to take breaks]. ”
Also, be careful where you buy your ashwagandha supplements, she warns.
“Supplements are not always well regulated by the FDA, so there can be huge variation in the quality of the products that people are receiving and the strength of the products. [and] In the potency of the herbal active compounds. “Differences can occur depending on which part of the herb is used, such as the root, leaf, or fruit,” she says.
“the [also] It’s blended with other supplements, so you need to be careful what you’re taking. ”
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