If you believe TikTok and pastel-colored advertising campaigns, here’s an incomplete list of things ashwagandha can do.“kill” emotionconcentrates the frantic mind, soothes social anxiety, fend off depression,you boost in the gym.
Ashwagandha Plant – A staple of ayurvedic medicine For thousands of years — it’s mainstream in 2023.
“Ashwagandha’s story is the same for so many dietary supplements, plants, and herbs,” said D. Craig Hopp, deputy director of the National Center for Complementary and Integrative Medicine. The science on supplements is murky, but people keep turning to it.
Here’s what’s known about ashwagandha and things to consider if you’re thinking about trying it.
What is Ashwagandha?
Ashwagandha, a flowering shrub, belongs to a trendy class of supplements known as adaptogens.For example, it helps the body adapt to stress. Treat insomnia and strengthen the immune systembut also reduce stressIt is also believed that boost testosteronedelays physical effects such as aging.
One reason it’s so hard to pinpoint what a supplement can do is that the ashwagandha plant is complex. It can be very different from what you see in leaves, says Dr. Peter Cohen, an associate professor at Harvard Medical School who studies supplements.
The Facts Behind 5 Supplements
collagen. Collagen is one of the most abundant proteins in the body and helps build skin, bones, muscles, tendons and ligaments. As we age, its production naturally begins to decline. However, many of these studies were small and funded by the companies behind such products, increasing the opportunity for bias. Certain products also have flaws that reduce their likelihood of effectiveness. For example, topical creams are unlikely to reach the deeper levels of the skin where collagen is produced.
“It makes no sense to talk about ashwagandha as one compound, as if it were Tylenol or Vitamin C.
In addition, today’s supplement can contain higher concentration of ingredients than found in nature. This means that, for example, the ashwagandha pills you buy at health stores are most likely not the same strength or type of ashwagandha traditionally used in oriental medicine.
Also, supplements are so loosely regulated in the US that it’s hard to even know if you’re buying actual ashwagandha.
Does Ashwagandha Work?
As with many herbal medicines, there are few rigorous, double-blind studies evaluating ashwagandha. says.
The studies on ashwagandha that exist tend to have relatively few human participants. meta-analysis We combined 12 of these small studies and showed a promising link between plants and stress reduction. Center for Integrative Health at the University of California, San Francisco.
“A lot of times people think, ‘It’s been used for thousands of years. It must do something. says. Consumers cannot get a clear answer.
But there are several theories as to why people report less stress after taking ashwagandha, based on what experts know about adaptogens as a whole. Melinda Ring, integrative medicine specialist at Northwestern Medicine The plant may suppress dopamine receptors in the brain, says Dr. Ashwagandha is also believed to help regulate cortisol levels. People can convince themselves that their anxiety is easing.
As for the numbing sensation TikTok users claim, some may experience a reduction in stress and anxiety and a blunting of emotions overall, Dr. Ring said. In the 1,000 years it’s been in use, it’s generally not effective,” she said.
In theory, for ashwagandha to have a calming effect, a person would need to take it regularly (about twice a day) for several weeks, Dr. Lin said. of the immediate effect advertised by some manufacturers. She recommended taking it at short intervals rather than every day on a permanent basis.
A short meditation, or even a cup of tea, during a moment of intense stress is likely to ground you, she added.
“Adaptogens don’t work like aspirin,” Dr. Ring repeated. “They work over time.”
Is Ashwagandha Safe?
For most people, ashwagandha has relatively few side effects, experts say. Some people who consume it experience an upset stomach, nausea, or diarrhea. In rare cases, people using it may vomit.
However, ashwagandha can be dangerous for certain groups. People with thyroid disease should be careful with supplements, and those with autoimmune diseases and hormone-sensitive prostate cancer should avoid it, Ring said. said Dr. Pregnant women should also avoid it, she said. injury during pregnancy or abortion.
Experts interviewed for this story recommended talking to your doctor before trying ashwagandha to see if it might interact with the medications you’re taking. Choosing a supplement from a source is also important. United States Pharmacopoeia again NSFMorebut even that extra step of verification cannot verify the active compounds that are actually within the ashwagandha product.
“America’s consumers are in total darkness right now,” Dr. Cohen said.
