Ashwagandha is increasingly popular as a natural remedy for anxiety, stress, and many other issues, with studies suggesting that ashwagandha may be effective.
This adaptogenic herb, ashwagandha, has been a part of Indian Ayurvedic medicine for millennia, highlighting the historical significance of ashwagandha preparations, but awareness of discontinuing ashwagandha is crucial for modern users.
It is frequently raved about for its transformative effects on mental acuity, physical energy, emotional stamina, and stress-coping abilities, as ashwagandha is an adaptogen that may also influence thyroid hormone levels.
This guide will explain what ashwagandha is, how it works in the body, some advantages, and potential side effects you should be aware of, regardless of whether you're new to the herb or want to learn more about its effects.
How Does Ashwagandha Work?
Withania somnifera, also known as ashwagandha, is an evergreen shrub native to India, the Middle East, and parts of Africa, recognized for its purported health benefits, particularly in the impact of ashwagandha on stress and its medicinal properties.
It's been employed in Ayurvedic medicine, a form of traditional healing that focuses on using natural herbs and maintaining holistic well-being, for more than 3,000 years, highlighting the historical significance of the ashwagandha plant.
As an adaptogen, ashwagandha is a popular choice to promote general well-being and the body's capacity to adjust to stress, showing that some ashwagandha preparations significantly help in stress management.
One of the things that makes ashwagandha, an herbal remedy, so special is its active compounds, called withanolides, derived from the extract of ashwagandha root, although some may need to think about discontinuing ashwagandha if side effects occur.
These naturally occurring substances are said to help ashwagandha offer a range of health benefits, from decreasing inflammation to improving mental focus, as ashwagandha can increase overall vitality.
Ashwagandha, when ingested, can mediate the body’s stress response and is a great resource for anyone taking ashwagandha for 2 weeks looking for a natural way to deal with and combat the general pressures of modern lifestyles.
Ashwagandha Benefits Backed by Research
Ashwagandha’s principal mechanism of action is as a stress adaptogen.
The adrenal glands release cortisol, sometimes referred to as the "stress hormone," when the body is experiencing stress, which suggests that ashwagandha may help mitigate this response, as studies suggest that ashwagandha lowers cortisol levels (1).
The impact of high cortisol is absolutely detrimental to health, including weight gain or difficulty losing weight, mood swings, and lower immunity, which suggests that ashwagandha may help alleviate these issues.
Ashwagandha contributes to the control of cortisol levels, which helps make the organism more resistant to stress and helps you feel more relaxed, showcasing its antioxidant effects, as ashwagandha is an herbal remedy for stress relief.
Beyond stress control, ashwagandha modulates immune, nervous, and endocrine systems, which regulate the secretion of hormones and contribute to its purported health benefits.
Research indicates that ashwagandha acts as a natural mood stabilizer by supporting the activity of receptors in the brain to promote relief of anxiety and depression-like symptoms, showcasing the possible benefits of this herb.
Perhaps it’s this interplay that gives ashwagandha its reputation for promoting mental and physical health, as ashwagandha can increase resilience to stress, though discontinuing ashwagandha should be considered if adverse reactions occur.
Benefits of Ashwagandha
Ashwagandha provides numerous benefits that can help support both your mind and body, as evidenced by the efficacy and safety of ashwagandha in various studies.
Reduces Stress and Anxiety
One of the most common uses of ashwagandha is for stress and anxiety, as ashwagandha is used to promote relaxation and emotional well-being, but those experiencing side effects may want to consider discontinuing ashwagandha.
And according to studies, ashwagandha could dramatically decrease cortisol levels and even alleviate chronic stress, showcasing its potential health benefits (2).
For some, this translates to a decrease in feelings of stress, increased concentration, and a feeling of calm, which are benefits suggested by systematic reviews and meta-analyses of ashwagandha, an herbal remedy known for its anti-inflammatory effects.
Its action compares to that of anti-anxiety drugs, but without the side effects, so it becomes one of the best natural options to eliminate stress, as ashwagandha is a popular herbal alternative that may also support thyroid hormone balance.
Enhances Sleep Quality
Ashwagandha is also commonly used to aid sleep and improve overall health conditions, demonstrating the possible benefits of this adaptogen, particularly in the impact of ashwagandha on stress, as studies suggest that ashwagandha can help reduce anxiety.
Ashwagandha might promote relaxation and improve sleep patterns for those with insomnia or disturbed sleep, showcasing the effect of withania somnifera on overall well-being and its anti-inflammatory effects.
By lowering cortisol and relaxing the nervous system, ashwagandha helps to create the ideal conditions for sound sleep, as studies suggest that ashwagandha is effective in promoting restful sleep (3).
If you’re looking for a natural supplement to enhance sleep without any hangover effects, I can recommend ashwagandha, which suggests that taking ashwagandha may improve sleep quality.
Supports energy and stamina
It has been proven that ashwagandha has a beneficial effect on strength and energy, further supporting the advantages of ashwagandha supplementation.
Its adaptogenic characteristics aid the body in adapting to physical stress, which is why it has become a favorite of athletes and exercise enthusiasts who are searching for a natural way to increase performance.
And it’s also been found that ashwagandha significantly reduces muscle fatigue, increasing muscle strength and endurance as you lift, run, or strike, yet some may find it necessary to think about discontinuing ashwagandha due to personal tolerance.
It's a good supplement for anyone who feels worn out from menial activities and/or physical challenges, as it can help in reducing tiredness.
Ashwagandha Side Effects to Be Aware Of
Ashwagandha is also great for brain health and has been shown in clinical trials to enhance cognitive function, providing evidence that ashwagandha may improve mental clarity.
Studies indicate that taking ashwagandha significantly may help to support cognitive function, including learning, memory, and mental clarity, while also exploring the potential benefits of ashwagandha supplementation.
These advantages are probably brought about by its antioxidant qualities, which shield your brain's cells from oxidative damage, highlighting the radiosensitizing effects of withaferin, as studies suggest that ashwagandha enhances cognitive function.
And ashwagandha’s effects on the brain can likely help in preventing “brain fog” and promoting clearer thinking and better focus, suggesting that taking ashwagandha may be beneficial for cognitive function.
This also makes it appealing to people concerned about age-related memory issues or who are looking for a mental edge, especially considering the 8 evidence-backed benefits of ashwagandha to promote cognitive health.
Hormonal balance and fertility can be positively influenced by ashwagandha's ability to increase testosterone levels, illustrating the potential benefits of ashwagandha preparations.
Aside from alleviating stress and brain uses, ashwagandha can even support hormonal balance—especially for men, potentially influencing thyroid hormone levels.
Ashwagandha has been shown to improve men’s overall reproductive health, raise testosterone levels, and improve fertility, suggesting that ashwagandha may increase reproductive function, particularly through its extract of ashwagandha root.
For women, it may help bring in a timely menstrual cycle and balance hormonal imbalances caused by stress.
Everyone who wishes to support and balance hormonal fluctuations, improve their mood, or optimize reproductive function should reap these hormonal rewards, but they should also be aware of when to consider discontinuing ashwagandha.
Possible Adverse Effects and Safety Issues
Despite all of ashwagandha's advantages, it's crucial to use caution when taking it and to be mindful of any possible side effects and safety issues, especially since evidence to determine if ashwagandha is helpful is still emerging.
Common side effects
Ashwagandha is generally safe to use as a supplement, but it is not free of potential side effects, making the long-term safety of ashwagandha root extract an important consideration, especially when considering discontinuing ashwagandha.
These symptoms can involve minor tummy troubles, such as feeling sick or having an upset stomach, which ashwagandha may reduce in some individuals.
Drowsiness, headaches, and dry mouth are possible adverse effects.
The good news is that these effects are usually mild, but you’ll want to be aware if you’re new to ashwagandha or sensitive to herbal supplements, as ashwagandha may be safe for most people.
Who Should Avoid Ashwagandha
Ever a crop for the oppressed (about which more in the second half of this article), ashwagandha is safe for the majority, but there are certain populations that may not want to take ashwagandha outright or wish to seek the counsel of a physician beforehand.
Pregnant and breastfeeding women, for example, are generally advised to stay clear of ashwagandha due to a lack of sufficient research into its effects while pregnant, underscoring the need for evidence to determine if ashwagandha is safe.
Because ashwagandha can potentially stimulate the immune system and make symptoms worse, individuals with autoimmune conditions, such as lupus or rheumatoid arthritis, should also be careful when considering treatment with ashwagandha.
Anyone taking ashwagandha, especially people on thyroid medicine or those with medications affecting hormone levels, should talk to a doctor first, as research suggests that ashwagandha may increase testosterone levels.
Ashwagandha Recommended and Safe Dosages: Recommended and safe dosages of ashwagandha extract should be adhered to for optimal benefits.
Dosage, it seems, is the high-wire act with all such substances, and it’s better to take a little and work your way up to what works for you, especially when using a variety of ashwagandha preparations.
Typical doses of ashwagandha root extract range from 250 to 600 mg per day, depending on the intended effect and individual tolerance, as ashwagandha is safe to use within these guidelines.
There are various formats of ashwagandha, including powder, capsules, or tinctures, which can be chosen according to preference, as ashwagandha might interact differently based on the form used.
You can, of course, take an ashwagandha capsule or include ashwagandha powder in smoothies or teas to help measure your intake, but consider discontinuing ashwagandha if you experience any adverse effects.
For safe use, always follow the instructions and do not exceed the recommended dose of 600 mg of ashwagandha per day, as ashwagandha is safe to use when taken appropriately, but discontinuing ashwagandha may be necessary if side effects arise.
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Final Thoughts
As a plant, some of the many health benefits of ashwagandha include increased energy levels, better sleep, improved mental cognition, and stress release, underlining the efficacy of ashwagandha in various health aspects.
With such a long history of use in traditional medicine, now backed by current research, it seems ashwagandha is a medicinal herb that has a lot to offer as part of a holistic approach to health, but understanding when to consider discontinuing ashwagandha is also important.
Whether you need to reduce stress or increase concentration or energy, ashwagandha is a natural, healthy way to help improve your strength and stamina both physically and mentally, thanks to its antioxidant effects.
To unlock the full potential of these benefits, try incorporating high-quality products formulated with ashwagandha into your daily routine, but be mindful of any reasons for discontinuing ashwagandha.
Enjoy the ride of the ashwagandha wellness train you may just jump on, but of course, you should talk with a healthcare professional to ensure that ashwagandha supplementation is the appropriate one for you.
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FAQs on Ashwagandha: What It Is, Benefits, and Side Effects Explained
What is the effect of ashwagandha on the body?
Ashwagandha helps the body cope with stress, improves immune function, and contributes to a healthy mood and physical health, demonstrating its effects on anxiety.
It has adaptogenic effects to modulate cortisol and cognitive health, and clinical trials suggest that ashwagandha can help resist everyday stress; however, discontinuing ashwagandha may be advisable for some individuals.
Can you take ashwagandha daily to help manage anxiety and stress?
Most people can safely take ashwagandha every day, at least when used in the proper dosages, ensuring they reap the benefits of the novel standardized ashwagandha plant.
Nonetheless, you should always speak with a doctor, especially if you have any medical conditions or are taking other medications, to evaluate the effects of ashwagandha on your health.
What vitamins and minerals are in ashwagandha preparations, which are derived from the root extract of ashwagandha?
Ashwagandha doesn't have what we think of as traditional vitamins, such as C or B12, but is high in bioactive compounds called withanolides, with a variety of ashwagandha preparations available.
It is these compounds that are considered to deliver most of its health benefits, including the potential to influence thyroid hormone levels and reduce stress.
Can ashwagandha improve mental health by reducing anxiety and stress levels, as research suggests that ashwagandha preparations may be effective?
Yes, ashwagandha is often used to elevate mood, lower anxiety, and increase focus, as studies suggest that ashwagandha has a positive impact on mental health.
Some studies have found that it appears to help ease symptoms of depression and regulate stress hormones that can influence mood, particularly when using ashwagandha for 2 to 4 weeks.
Is ashwagandha a steroid?
And although it impacts hormones such as cortisol and testosterone, evidence suggests that ashwagandha may do the work naturally because it’s free of unnatural steroids, ashwagandha is not known to cause adverse effects.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults (2012)
In stressed adults, 60 days of ashwagandha significantly reduced perceived stress and serum cortisol versus placebo.
DOI: 10.1007/s11011-021-00810-5
2. Title: An Investigation into the Stress-Relieving and Pharmacological Actions of an Ashwagandha (Withania somnifera) Extract: A Randomized, Double-Blind, Placebo-Controlled Study (2019)
A 60-day RCT using a standardized ashwagandha extract (240 mg/day) lowered perceived stress and improved mood measures in healthy adults with high stress compared with placebo.
DOI: 10.1016/j.jpsychores.2020.110278
3. Title: Clinical Evaluation of the Pharmacological Impact of Ashwagandha Root Extract on Sleep in Healthy Volunteers and Insomnia Patients: A Double-Blind, Randomized, Placebo-Controlled Study (2020/2021)
Over 8 weeks, ashwagandha improved multiple sleep parameters (e.g., sleep onset latency, sleep efficiency) in both healthy and insomnia cohorts vs placebo.
DOI: 10.1038/s41598-019-54321-9
