Ashwagandha...worth the hype?

Ashwagandha has gained significant traction lately in the world of supplements leaving many wondering if it’s right for them. Marketed for its use in stress reduction, sleep improvement, and potential athletic performance benefits, many have started to grab this off the shelves without really understanding if this is a good fit for them. Let’s talk about this century old supplement and when it would be appropriate to use.

Ashwagandha, also known as Indian ginseng and winter cherry, is part of the evergreen family and is native to the Asian and African countries. For centuries, powders from the root have been used in Indian medicine as an adaptogen. Adaptogens are compounds that can increase a person's ability to adapt or handle a stressor. Ashwagandha is just one of the many adaptogenic herbs that are available alongside others like ginseng, holy basil, and Rhodiola. Selection of an adaptogenic herb should be discussed with your healthcare provider before beginning therapy.

Ashwagandha exerts its ability to reduce stress and anxiety by affecting cortisol levels and the way it is released within the body. It also can influence chemicals within the brain called neurotransmitters that promote relaxation, reduce anxiety, and improve mood.

Due to its calming nature, Ashwagandha seems to provide the most benefit to those patients who experience the feeling of "stressed and wired." These patients tend to feel exhausted throughout the day but often feel too stressed to experience restful sleep resulting in waking up tired and exhausted. The cycle repeats day after day.

Typical dosing of Ashwagandha is 300-600 mg per day. Dosing is usually customized for the specific patient situation. Do I take it in the morning or evening? This is also patient specific depending on if we are targeting sleep help or calming for daytime stress relief. How long does it take to work? Usually, patients notice effects within the first month of taking.

As with any medication or supplement, Ashwagandha does have contraindications although safe in most patients. Patients who are pregnant or breastfeeding should not take Ashwagandha as the studies have not been done to provide safety in these patients. Those patients who have autoimmune, thyroid conditions, or high blood pressure should consult their provider before starting therapy as ashwagandha can influence these conditions. Some patients may experience nausea, especially with higher doses, although not common. Patients taking Ashwagandha for long periods of time (longer than 3 months) should have their liver and kidney function tests monitored by their providers. Although rare, Ashwagandha can mildly affect these levels.

Have questions about Ashwagandha and whether it's right for you? Ask one of our Integrative Health providers!

More supplement news to come!

~Emily