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“There’s a lot of scientific research on this,” says Yu-Fan Lin, an integrative medicine specialist at the Cleveland Clinic, “but the research data is limited.”
People often use Ashwagandha (Withania somnifera) is taken in the form of a powder, capsule, tablet, drop, or gummy containing an extract of the root of this plant to help with stress and sleep. And research shows that Supplements can reduce stress and anxietyIt has been shown to be effective in reducing levels of the stress hormone cortisol compared to a placebo treatment. Subjects rated their stress levels as decreasing by 44%.Studies have shown that taking ashwagandha for 60 days can help you fall asleep a few minutes faster, on average. Sleep up to 25 minutes longer and Reduces nighttime wake-up times by up to 12 minutesIt’s of even greater benefit to insomniacs.
Experts say the herb may be useful for people who suffer from stress and anxiety, such as students dreading an exam. The effects were studied Ashwagandha Supplementation About University Students And she also took supplements.
“After about nine or 10 days, people in the intervention group started saying, ‘I feel like I can accomplish everything I want to do today,'” Harris says, recalling one of his studies.
In addition to research into ashwagandha’s effects on stress and anxiety, some small studies have also shown it to: Lowers blood sugar levelsEnhancement Physical Ability and logic Improve muscle strength, cognitive function, etc. Memory and concentrationand is increasing testosterone, Sperm Count and Sperm Health For men, ashwagandha may derive its beneficial properties in part from compounds called withanolides, which have anti-inflammatory and antioxidant properties.
And as far as experts know, ashwagandha doesn’t dull emotions or make birth control pills less effective, as some TikTok creators have said, though they do note that some users have reported feeling oversedated or experiencing stomach pains or loose stools.
However, because of the limited number of randomized controlled studies investigating each of its advertised uses and the limited number of subjects in each study, the confirmed benefits of ashwagandha remain unclear.
“In many studies, dozens of people [studied] “We need studies in hundreds of people, not hundreds or thousands,” says Denise Millstein, an integrative medicine specialist at the Mayo Clinic in Scottsdale, Ariz. To make a more definitive statement about ashwagandha’s effects, more research is needed, she says, with “enough participants to demonstrate its power, not just chance.”
There have been many studies on the effects of Ashwagandha on stress and sleep, but the sample sizes were small and the studies lasted less than three months, so experts are uncertain about the effects of long-term continuous use. In addition, the dosages and formulations given to subjects vary widely depending on the experimental setup, making it difficult to know which extracts and how much is best to take.
Most studies have looked at ashwagandha in the context of Ayurvedic medicine, an ancient Indian practice based on holistic healing. Millstein notes that traditional plant therapies like Ayurveda combine ashwagandha with other relaxants like chamomile, lemon balm and rhodiola, but many people today take the herb on its own, so future studies could benefit from comparing the two approaches.
Milstein says this doesn’t necessarily mean the plant is useless, just that more research is needed: “There’s a lot of wisdom in the tradition, so we shouldn’t ignore it just because it doesn’t exist. [is] Lack of randomized controlled trials.”
This is especially true given that ashwagandha is generally safe, she adds, although certain groups should avoid it, especially pregnant women. High doses can lead to miscarriage “For most people, most studies have shown that the side effects are not that severe,” Harris says.
But experts say it’s important to remember that the plant isn’t a miracle cure-all. If you suffer from severe anxiety or find yourself scrolling through social media late at night, supplements alone may not be enough to calm you down. In Lin’s practice, she works with patients to develop better sleep, diet, mental health, and exercise habits to manage stress and fatigue.SN: 2/21/23“Ashwagandha could be a piece of the puzzle,” Lin says. “But… [the] Understand the overall condition of the patient.”
