What Is Ashwagandha And What Is It Used For, According To Recent Studies?

Ashwagandha may reduce stress and improve sleep, but its risks to the liver, thyroid, and prolonged use are still being studied.

Ashwagandha, also known as Indian ginseng or Withania somnifera, is a plant that has been used for centuries in traditional Ayurvedic and Unani medicine. Its use as a supplement has gained popularity for its potential positive effects on reducing stress, anxiety, and sleep disorders, as well as for its influence on cognitive function. Despite its long history as a natural remedy, scientific evidence regarding its benefits and safety is still developing.

Ashwagandha extracts , usually derived from its roots or a combination of roots and leaves, have been the subject of studies suggesting some efficacy in reducing stress levels.

In various studies, people who took it for six to eight weeks reported improved mood, reduced fatigue, and a lower incidence of insomnia. In these cases, the supplement appeared to be more effective at daily doses of 500 to 600 milligrams, compared to lower doses.

Some studies also indicate that ashwagandha may improve sleep quality by reducing the time it takes to fall asleep and increasing its duration, although the observed effects have been moderate.

Most of these trials were conducted for a minimum duration of eight weeks, and the results were more consistent with high doses.

Regarding safety, ashwagandha use for up to three months is well tolerated, with mild side effects such as stomach upset, nausea, or drowsiness.

However, reports are linking its use to cases of liver damage, which raises the need for further research to fully understand this risk.

Furthermore, some preliminary studies have found that ashwagandha may alter thyroid function, which could interfere with medications for hormonal disorders, as well as treatments for diabetes, blood pressure, or the immune system. Therefore, its use requires caution in people with preexisting conditions or under medication.

It is also noted that it is not recommended for people with prostate cancer, or pregnant or breastfeeding women, as its safety in these groups has not been established.

The scientific community notes that more clinical evidence is needed to confirm ashwagandha’s effectiveness, standardize its dosage, and determine its long-term effects, especially outside the context of traditional medicine where it has historically been used.