To hear some people talk about ashwagandha, you’d think it was the best thing since the invention of light bulbs. While it can be a game-changer for some, it’s also important to know about its limitations and potential side effects. If you’re interested in trying it out, though, check with your doctor first they’ll be able to tell you about any possible interactions with drugs or supplements that you’re already taking.
Ashwagandha in a nutshell
- It’s mainly been used within the context of Ayurvedic traditions, but Western consumers have been picking up on its many benefits in the past few years
- This adaptogen is associated with the reduction of stress, better male sexual health, and improved sleep, among other things
- Use of best ashwagandha could result in side effects or interactions with other medications, and it isn’t recommended for women who are pregnant or nursing
- You can easily obtain it in capsule or powder form from health food stores and online retailers
The Sanskrit word ashwagandha signifies horse smell, which is an unflattering but fairly accurate way to describe the plant’s unique odor. Also called Indian ginseng, the roots and leaves of this shrub are used to reduce stress, improve sleep, and generally regulate your cortisol levels.
How it works
Speaking of regulating cortisol levels, this is actually one of the main functions of ashwagandha. It’s easier to think in terms of it helps me sleep better, but if you’re having trouble catching some z’s, your cortisol is probably the root cause and that’s precisely what ashwagandha is thought to regulate.
This isn’t to say that cortisol is the bad guy far from it! Without cortisol, you basically wouldn’t be able to get out of bed. Unfortunately, you can have a similar result with way too much cortisol. If you experience a lot of stress for prolonged periods of time, you could end up with chronically high cortisol, which can affect things like sleep quality, mental stability, and even metabolism.
Your adrenal glands are supposed to supply cortisol spikes for emergency situations. A long time ago, an emergency meant getting chased by a predator trying to score lunch; currently, you’re a lot more likely to experience a fight-or-flight response when you get an email from your snarky boss.
So how does ashwagandha fit into the picture? Well, it’s supposed to lower cortisol levels by regulating the adrenal glands. Instead of getting constant danger signals from elevated cortisol, your body gets the signal to relax a bit. As a result, you could find yourself getting better sleep and feeling less stressed in general.
What are some of the other benefits of ashwagandha?
Even if you just look at its cortisol-lowering effect, ashwagandha can pack a pretty powerful punch:
- Improved sleep/reduced insomnia
- No more weight gain due to high cortisol
- Reduced irritability
- Lower blood sugar
- Reduced depression/anxiety
- Fewer headaches
Impressive, right? That’s not even everything that ashwagandha has been observed to do. Even though ashwagandha is enjoying plenty of popularity among Western consumers, the scientific community hasn’t been quite as interested. However, there have still been enough studies (both animal and human) to indicate that there are several areas that warrant future investigation. In addition to the benefits discussed above, regular use of ashwagandha may also result in:
- Improved cognitive function
- Reduced inflammation
- Lower cholesterol
- Better energy levels
- Improved muscle mass
- Potential cancer-fighting properties
Another significant benefit is for men’s sexual health. Nobody really has the answer for how this works, but research indicates that ashwagandha can boost testosterone, increase sperm count, and improve sex drive for men. It’s possible that this is another effect of ashwagandha’s cortisol-reducing properties, or it might be a process all on its own but it definitely seems to happen for many male users.
Why is ashwagandha so popular all of a sudden?
Most Western consumers weren’t even aware that ashwagandha existed until a few years ago, but in countries where Ayurvedic medicine is practiced (mainly India and other Asian countries), it’s been used for centuries. The current international wave of enthusiasm, however, can partly be attributed to the general desire for natural remedies. With people around the world apparently more stressed than ever, it’s easy to see why a plant-based remedy advertised as a stress reliever and a sleep aid would really take off.
As natural remedies go, it’s a perfect fit for biohackers, or people who take charge of their health through diet and lifestyle changes. Alternative medicines like ashwagandha offer some great benefits, and it can tell them a lot about how their system is working when they start taking the supplement, and then measure the results they get month by month.
Potential ashwagandha side effects
If you take a high-enough dose, you might end up experiencing headaches, nausea, or diarrhea. Pregnant or nursing women should definitely avoid taking ashwagandha, since it hasn’t been sufficiently researched to know how it could affect a woman’s hormones during these critical periods.
As an herbal remedy, rather than a regulated drug, it’s up to the consumer to decide whether or not ashwagandha belongs in their health regimen. As with any supplement, the process of making that decision should definitely include consulting your doctor. After all, if you’re already taking something that ashwagandha could interfere with, this is pretty much the only way to find out.
When you should expect to see results
Ashwagandha isn’t a fast-acting remedy by any means; most users report that it takes about two weeks (up to one month) to notice a difference. That’s longer than the average life-span of a TikTok dance trend, but don’t get discouraged if your daily doses don’t seem to be doing anything; maybe your body just needs a bit more time to adjust.
As you begin to experience ashwagandha’s benefits, you could take the opportunity to track your progress. Measure your cortisol or melatonin, or start a sleep journal. The more you learn about ashwagandha’s effects on your body now, the better tools you’ll have for future discoveries!
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