For those of us that have been chronically online in the last several months and are prone to adopting the newest ‘hacks’ for how to improve our health and lifestyle with every headline we see, the name of one substance is easily recognized - Ashwagandha. This medicinal plant, scientifically known as Withania somnifera, is a staple in Ayurvedic and indigenous medicine and is known by herbalists to have antioxidant, anti-inflammatory, and immunomodulatory effects (Bharti et al., 2016). Recently, there have been claims from users of ashwagandha that they experience immense stress relief, boosted confidence, and increased drive and motivation – seemingly raising the herb to a magical pedestal (Pelc, 2023).
But, how true are these claims, and is ashwagandha really worth the hype?
Scientifically speaking, several studies affirm that ashwagandha can stimulate cell-mediated immunity, such as killing microorganisms, repairing DNA of an inflamed cell, and increasing the amount of beneficial gut microbiota in the body – thereby working well towards managing immune-suppressed diseases, with the most recent study coupling ashwagandha with COVID-19 immune-boosting (Panda et al., 2021). As an Indian ayurvedic medicinal plant, ashwagandha has also been used to alleviate the symptoms of neurodegenerative disorders and is grown on a commercial scale in several Indian states (Murthy et al., 2010). In fact, somnifera - the formal name for ashwagandha itself - in Latin is an ode to a “sleep-inducer”, which is yet another prominent effect of ashwagandha as a stress reliever (Murthy et al., 2010).
Where, one might ask, is the doubt here? The biggest difference between the ashwagandha used in herbal care versus Western commercial products is that, based on Ayurveda, herbal preparation, known as “rasayana”, is a long process of creating an elixir that nonspecifically increases human health. In the case of ashwagandha, this most commonly includes boiling the fresh roots of Ashwgandha in milk to extract undesirable minerals (Murthy et al., 2010). However, there aren’t any direct signs that this methodology is used when creating American commercial products, which leads to the question of the efficacy of ashwagandha sold commercially in the United States.
Recent research does support that ashwagandha use was associated with a decrease in stress and anxiety levels, but it cannot be considered a long-term solution for deeper physical, psychological, or physiological issues (Pelc, 2023). For example, according to nutritionist Brittany Craig at the Mount Sinai Hospital Cancer Center, ashwagandha only has mild to moderate effects on hormone levels, which impact libido, strength, and stress. She notes that claims on social media that place ashwagandha use at a high pedestal can be “misleading”, since their effects are often limited (Pelc, 2023). In addition, studies that show ashwagandha’s positive impacts have only been conducted with small populations and limited durations of under 12 weeks, which may explain why its use as a supplement may not be as commonly accepted as their results suggest (Pelc, 2023). Craig, as well as other researchers, note several studies claiming that while ashwagandha stimulates immune activity, it can have the adverse effect of exacerbating autoimmune diseases.
Ashwagandha, meaning “smell of the horse” in Sanskrit, may seem to imply that the herb provides the strength and stamina of a horse to those who use it (Thompson, n.d.). However, giving it the title of a magical pill may be taking it too far. More information should be publicized on the proper uses and expectations of ashwagandha so that its users (both current and potential) experience the most accurate benefits to their health.
References
Bharti, V. K., Malik, J. K., & Gupta, R. C. (2016, February 19). Ashwagandha: Multiple health benefits. Nutraceuticals. https://www.sciencedirect.com/science/article/abs/pii/B9780128021477000528
Murthy, M. R. V., Ranjekar, P. K., Ramassamy, C., & Deshpande, M. (1970, January 1). Scientific basis for the use of Indian Ayurvedic medicinal plants in the treatment of neurodegenerative disorders: 1. ashwagandha. Latest TOC RSS. https://www.ingentaconnect.com/content/ben/cnsamc/2010/00000010/00000003/art00004
Panda, A. K., & Kar, S. (2021). Ayurvedic immuno booster: Is it myth or reality in COVID-19 pandemic. International Journal of Current Research and Review, 13(01), 134–140. https://doi.org/10.31782/ijcrr.2021.13140
Pelc, C. (2023, October 24). Ashwagandha: Does it really lower stress and benefit health?. Medical News Today. https://www.medicalnewstoday.com/articles/how-accurate-are-the-claims-about-ashwagandhas-benefits
Thompson, K. (n.d.). Ashwagandha monograph. HerbRally. https://www.herbrally.com/monographs/ashwagandha#:~:text=The%20common%20name%20comes%20from,who%20take%20it%20(5).