Ashwagandha, or Withania somnifera, is an evergreen shrub whose roots have been used for thousands of years in traditional Indian Ayurvedic medicine. As an adaptogen, it helps the body manage and adapt to various physical, emotional, and environmental stressors by helping to regulate the hypothalamic-pituitary-adrenal (HPA) axis. Taking this herb daily can have a range of effects on your body, but it is important to understand both its potential benefits and risks before committing to consistent supplementation.
Ashwagandha's Effects on Stress and Mood
One of the most well-documented effects of daily ashwagandha consumption is its ability to reduce cortisol, the body's primary stress hormone. In chronically stressed individuals, elevated cortisol can lead to negative health outcomes such as fatigue, weight gain, and mental fog. By helping to lower these cortisol levels, daily ashwagandha can foster a sense of calm and improve overall mood. Studies have shown significant reductions in stress and anxiety symptoms in participants who took ashwagandha for several weeks compared to those on a placebo.
Impact on Anxiety and Fatigue
Consistent use has been shown to reduce symptoms of anxiety and combat fatigue. This is attributed to its modulatory effects on the nervous system, helping to reduce the constant state of "fight-or-flight" that chronic stress induces. The result is a more resilient and balanced nervous system, leading to better emotional stability and reduced feelings of being overwhelmed.
Improved Sleep Quality
The species name, somnifera, literally means "sleep-inducing," and ashwagandha lives up to its name by promoting better sleep. It does this by supporting the balance between cortisol and melatonin, the hormone that regulates your sleep-wake cycle. For individuals struggling with insomnia or restless sleep, daily intake may lead to a faster sleep onset, longer sleep duration, and an overall improvement in sleep quality. Participants in some studies also reported feeling more mentally alert upon waking.
Hormonal and Endocrine System Influence
Ashwagandha has a notable impact on the endocrine system, though this requires careful monitoring, especially in specific populations.
- Thyroid Function: Research has indicated that ashwagandha can increase levels of thyroid hormones, specifically T3 and T4. While this can be beneficial for individuals with subclinical hypothyroidism, it is a major concern for those with hyperthyroidism or other thyroid conditions. It should not be taken alongside thyroid medication without strict medical supervision.
- Testosterone Levels (in Men): Some studies have shown that ashwagandha can increase testosterone levels in men. This can have potential benefits for fertility and athletic performance, but it also means men with hormone-sensitive prostate cancer should avoid this supplement.
Physical and Cognitive Performance
Beyond its mental benefits, daily ashwagandha can affect physical and cognitive functions.
- Athletic Performance: For healthy men and women, ashwagandha has shown potential to improve athletic performance metrics, including increasing muscle endurance, strength, and oxygen consumption. Some studies even report increases in muscle size with consistent use.
- Cognitive Function: Ashwagandha has been linked to enhanced cognitive function, including better memory, focus, and overall mental clarity. By reducing stress, it creates a more optimal state for cognitive processes to function effectively.
Potential Side Effects and Safety Considerations
While generally well-tolerated for short-term use (up to 3 months), daily ashwagandha is not without potential downsides. The long-term safety of using the supplement for months or years is not fully known.
Commonly reported side effects are often mild and may include:
- Gastrointestinal upset, such as stomach irritation, nausea, diarrhea, and vomiting, especially at higher doses.
- Drowsiness, which can be beneficial for sleep but problematic if taken at the wrong time.
- Headaches.
Rare but serious adverse effects, including liver injury and thyrotoxicosis, have been documented. Because supplements are not strictly regulated by the FDA, there is also a risk of contamination or inaccurate labeling.
Ashwagandha Extract Comparison
Different ashwagandha supplements are prepared in various ways, primarily as root-only or a root-and-leaf combination. The standardization of active compounds, particularly withanolides, can also vary significantly. The table below compares common types of extracts used in clinical studies.
| Feature | KSM-66® Extract | Sensoril® Extract | Shoden® Extract |
|---|---|---|---|
| Sourced From | 100% ashwagandha root | Both root and leaf | Both root and leaf |
| Withanolide Content | Standardized to 5% withanolides | Standardized to >10% withanolides | Standardized to >35% withanolides |
| Reported Benefits | Stress reduction, improved sleep, cognitive enhancement | Stress reduction, fatigue reduction, improved sleep | Stress reduction, improved sleep, reduced cortisol |
| Key Differences | Higher withanolide concentration from root only. | Combination extract with higher potency. | Highly potent extract with rapid absorption. |
Note: The choice of extract and usage depends on individual needs and product quality.
Who Should Not Take Ashwagandha?
Certain individuals should avoid ashwagandha or use it with extreme caution and medical supervision:
- Pregnant or Breastfeeding Women: Ashwagandha is considered possibly unsafe due to reports of potential uterine stimulation and lack of safety data.
- Autoimmune Diseases: Individuals with conditions like lupus, rheumatoid arthritis, or MS should avoid it, as ashwagandha may increase immune system activity and worsen symptoms.
- Thyroid Disorders: Those with hyperthyroidism (overactive thyroid) should avoid ashwagandha, as it can increase thyroid hormone levels.
- Individuals with Liver Disease: Rare cases of liver damage have been linked to ashwagandha supplements.
- Those Undergoing Surgery: Ashwagandha may slow the central nervous system and interfere with anesthesia. It should be stopped at least two weeks before a scheduled surgery.
- Men with Hormone-Sensitive Prostate Cancer: Due to its potential to increase testosterone, ashwagandha may not be safe for this group.
Potential Drug Interactions
Ashwagandha can interact with several types of medications, including:
- Diabetes Medications: May cause blood sugar levels to drop too low.
- Blood Pressure Medications: Could lead to excessively low blood pressure.
- Sedatives: Can increase drowsiness and slow breathing.
- Immunosuppressants: May counteract the intended effects.
- Thyroid Medications: Can cause excessive thyroid hormone levels.
Conclusion
Taking ashwagandha every day can offer numerous potential benefits, including managing stress, improving sleep, and enhancing physical and cognitive performance. However, these effects are balanced by potential risks, side effects, and important contraindications, particularly concerning long-term use, thyroid health, and drug interactions. Due to the lack of long-term safety data and variable supplement quality, a personalized approach is essential. Anyone considering daily ashwagandha supplementation should first consult with a healthcare provider to ensure it is appropriate and safe for their specific health status and needs.
For more information on herbal supplements and their safety, consult resources from authoritative bodies like the National Center for Complementary and Integrative Health (NCCIH), which provides evidence-based information to help inform your health decisions.
