There's a lot of buzz about Ashwagandha, but is it as good as people say? Let's examine the facts.
Ashwagandha, often hailed as an adaptogen, promises to assist the body in managing stress. It's rich in chemicals that have the potential to soothe the brain, reduce inflammation, lower blood pressure, and affect the immune system. While it's commonly used for conditions like anxiety, it's important to note that there is not a lot of scientific evidence to support these uses.
However, the available studies have shown promising results. Compared to a placebo, people taking ashwagandha extract reported significantly improved stress levels, sleep quality, and lower cortisol levels. They also reported enhanced psychological well-being, memory, and focus.
Research conducted by (Baker et al., 2022) has shown that Ashwagandha can significantly impact stress and anxiety levels, sleep quality, and fatigue. Compared to a placebo, it was found to lower cortisol levels. Participants in the studies also reported experiencing a sense of calm, improved energy levels, mental clarity, and enhanced sleep quality after taking Ashwagandha.
In a study conducted in India, 80 healthy men and women aged 18 to 50, half with insomnia, were randomly assigned to take an ashwagandha root extract (KSM-66) or a placebo for eight weeks. The extract was standardized to contain more than 5% withanolides per 300-mg capsule, and participants took two capsules daily. Participants with insomnia who took ashwagandha extract (KSM-66) showed better sleep quality, reduced falling asleep time, and better mental alertness upon waking compared to those taking a placebo, as measured by actigraphy and validated rating scales (Langade et al., 2021).
Conclusion – Based on the earlier studies and other clinical trials, participants tolerated ashwagandha well for up to 12 weeks. Common mild side effects include stomach upset, loose stools, nausea, and drowsiness (Tandon & Yadav, 2020). Although there is some deviance that Ashwagandha (KSW-66) has shown, it does live up to the hype. There needs to be more evidence regarding the safety of using ashwagandha over the long term, for many months or years.
Disclaimer: This information is not intended to substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
References
Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. (2021). Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. Journal of Ethnopharmacology, 264, 113276. https://doi.org/10.1016/j.jep.2020.113276
Tandon, N., & Yadav, S. (2020). Safety and clinical effectiveness of withania somnifera (linn.) dunal root in human ailments. Journal of Ethnopharmacology, 255, 112768. https://doi.org/10.1016/j.jep.2020.112768
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