As dietitians, we’re frequently asked about the latest diets, trends and supplements.
That’s why we’re excited to launch our new blog series, Ask the Experts!
Each month, we’ll dive into the science behind a trending diet or supplement and give you an science-based, no-BS verdict.
Got a diet or supplement you’re curious about? Drop us a message on Instagram or email [email protected], and we might feature it in an upcoming post!
To kick things off, we’re starting with Ashwagandha supplements.
In this blog, we’ll delve into what Ashwagandha is, its potential benefits, the current research, and what you should consider before incorporating it into your routine.
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a small shrub native to India and North Africa. Its roots and berries have been used in alternative medicine for centuries to improve overall health and longevity.
This herb is classified as an adaptogen, meaning it helps the body adapt to stress and promotes balance in various bodily systems. But what does modern research say about its efficacy?
One of the most popular uses of ashwagandha is to help reduce stress and anxiety. Some studies have shown that it can lower cortisol levels, the hormone responsible for our stress response. Lower cortisol levels can lead to a reduction in anxiety symptoms and an overall calming effect.
Ashwagandha is also known to improve sleep quality. It may help people who suffer from insomnia, particularly when the sleep disturbances are related to stress and anxiety.
There is some evidence to suggest that ashwagandha may support cognitive function, including memory and attention. It could also have positive effects on mood, which might be particularly beneficial for individuals with mild depression or anxiety.
For those into fitness, ashwagandha might offer benefits by improving endurance, muscle strength, and recovery. Some research indicates that it could help increase muscle mass and reduce body fat, though more studies are needed to confirm these findings.
Ashwagandha is believed to boost the immune system, potentially by reducing inflammation and enhancing the body’s defence mechanisms
While many of the claims about ashwagandha are supported by preliminary studies, it’s important to note that the research is still developing. Most studies have been done on small population numbers. Larger, more rigorous trials are needed to solidify the evidence.
Ashwagandha is generally considered safe for most people when taken in appropriate doses. However, some individuals may experience side effects, including:
It’s crucial to consult with a healthcare provider before starting ashwagandha, especially for individuals who are pregnant, breastfeeding, have autoimmune diseases, or are taking medications that affect the thyroid or blood sugar levels.
Ashwagandha may be a helpful tool in managing stress and enhancing overall well-being, but it’s not something we necessarily recommend yet. A healthy diet, regular physical activity and stress management practices should always be your foundation.
While ashwagandha shows promise, it’s important to rely on proven methods for maintaining your health. Supplements like ashwagandha can play a supportive role, but they should not be the cornerstone of your wellness strategy.
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