Los Angeles, California — Social media has recently popularized ashwagandha, a lesser-known herb that has been touted by celebrities like Meghan Markle, Gwyneth Paltrow, and Jennifer Aniston for its calming effects. The hashtag #ashwagandha gained traction on TikTok, amassing over 670 million views in 2024, showcasing its appeal among wellness enthusiasts.
Scientifically termed Withania somnifera, ashwagandha is a staple in Ayurvedic medicine, an ancient Indian practice that emphasizes holistic health through the balance of body, mind, and spirit. This system leverages natural treatments such as herbal remedies, diet modifications, physical therapy, meditation, and yoga to promote overall wellness. Given its long-standing role in traditional medicine, many wonder about the scientific backing for ashwagandha’s purported health benefits.
Research indicates that ashwagandha could serve as an effective adaptogen, helping individuals adapt to various stressors—biological, physical, or chemical. A comprehensive review of smaller studies suggests that ashwagandha significantly alleviates perceived stress and anxiety, likely due to its influence on stress hormones like cortisol.
Enhancing sleep quality is another noted benefit of this herb, as its name hints at its calming properties. Some studies reveal that ashwagandha may help individuals fall asleep more quickly and enjoy more restorative rest, which could be particularly helpful for those struggling with insomnia. However, it remains unclear if it offers advantages over conventional sleep medications.
Beyond these benefits, ashwagandha is associated with improved physical performance. Research indicates that its use may enhance strength and muscle mass and optimize oxygen consumption during exercise. Additionally, some studies have found that ashwagandha can elevate testosterone levels in men, potentially improving fertility by increasing sperm count and motility, though those with prostate issues should approach with caution.
The herb’s cognitive benefits are also attracting attention. Some preliminary studies involving older adults with cognitive decline show that ashwagandha may help mitigate oxidative stress and inflammation, which are known to affect memory and cognitive functions negatively. Current clinical trials are exploring ashwagandha’s potential role in alleviating long COVID symptoms, particularly fatigue and cognitive difficulties, although conclusive evidence is still pending.
Rich in phytochemicals, particularly withanolides, ashwagandha may also aid in blood sugar regulation. Animal studies suggest these compounds help cells absorb glucose, which could benefit both healthy adults and those with diabetes. However, larger human trials are necessary to substantiate these claims fully.
Despite its potential advantages, ashwagandha is not without risks. The long-term safety of the herb remains uncertain, as most studies focus on short-term usage of up to three months. Common side effects include mild gastrointestinal upset and nausea. Special caution is advised for those with specific health conditions, such as liver disease, as there have been rare reports associating ashwagandha with severe liver issues.
Individuals with autoimmune diseases may experience flare-ups because the herb may stimulate the immune system. Furthermore, ashwagandha could interact with certain medications, including immunosuppressants and treatments for thyroid disorders. Pregnant or breastfeeding women should avoid high doses, with some studies suggesting potential links to miscarriages.
While ashwagandha shows promise as a stress reliever and sleep aid, continued research is essential to validate its benefits and determine safe usage guidelines. Anyone considering this herb, particularly for long-term use, should consult with a healthcare professional—especially if they have underlying health concerns or are on other medications. As this interest grows, so too does the necessity for rigorous clinical trials to provide clarity on ashwagandha’s safety and efficacy.