Ashwagandha is sometimes referred to as Indian Ginseng or winter cherry, and its botanical name is Withania somnifera. It grows wild in India but is also cultivated, especially since this herb is growing in popularity. Ashwagandha translates to “smelling like a horse,” which explains the root’s strong smell, though some say the translation is more nuanced and it means “strong like a horse.” The root is the part we typically use in Western formulations, though in Asia they use all parts of the plant from the roots to the leaves. Ashwagandha is known for its grounding and restorative properties, and Holmberg points out that it “supports the nervous and endocrine systems and promotes a natural sleep cycle.” The herb supports normal mood, energy levels, and overall immune function. If it sounds too good to be true, here’s a double-blind, placebo-controlled study on Ashwagandha and how it reduces stress and anxiety in adults.
Is it Safe to Take Ashwagandha Daily?
Dr. Piper Gibson, Board Certified Doctor of Natural Medicine, says, “Ashwagandha is nontoxic in normal therapeutic doses and is safe to use daily. However, it should be avoided if you are sensitive to foods in the nightshade family, have low iron, or have been diagnosed with hyperthyroidism.”
What Are the Side Effects of Ashwagandha?
“There are no known contraindications or negative side effects of Ashwagandha,” says Dr. Anya Szigeti, chiropractor, acupuncturist, and CEO of Back to Health Functional Medicine. Szigeti stresses that it’s best to consult with your healthcare provider prior to adding Ashwagandha or any other herbs or supplements to your daily routine. Natural herbs and supplements can interfere with prescription medication doses (may increase the drowsiness effect, for example) and some pre-existing health conditions. Memorial Sloan Kettering Cancer Center is a bit more cautious and warns that side effects may include nausea, headache, drowsiness, stomach irritation, or diarrhea. On a more serious note, ashwagandha may cause a pregnancy loss, so pregnant women should not use it. Ashwagandha may raise testosterone levels, so should not be taken by men with hormone-sensitive prostate cancer.
How to Take Ashwagandha
Ashwagandha is typically taken in a tincture or as a powder in a capsule. It can be taken alone, though Holmberg points out that “most Ayurvedic practitioners recommend using a synergistic approach.” “Synergistic” refers to the “interaction or cooperation of two or more substances to produce a combined effect that is greater than the sum of their separate parts.” So, while you might experience benefits from Ashwagandha alone, it’s often paired with complementary herbs such as Cordyceps, Rhodiola, Holy Basil, and Schisandra.
15 Ashwagandha Health Benefits
Next, check out this list of cheap healthy foods. Sources: Lily Holmberg, Education Manager for Gaia Herbs Memorial Sloan Kettering Cancer Center, Ashwagandha Mountain Rose Herbs, Ashwagandha National Institutes of Health, “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” Dr. Piper Gibson, Board Certified Doctor of Natural Medicine Dr. Anya Szigeti, chiropractor, acupuncturist, and owner of Back to Health Functional Medicine.
