This Ancient Remedy Is Going Viral, but May Trigger Autoimmune Flares

It sounds like a miracle for anxiety and energy, but no one tells you how it affects fertility and cancer risk.

Ashwagandha Supplement Benefits: What You Need to Know Before Taking This Ancient Herb

If you have spent any time on social media recently, you have likely seen talk about a little-known herb called ashwagandha. It is trending across platforms, with #ashwagandha racking up more than 670 million views on TikTok in 2024. High-profile names like Meghan Markle, Gwyneth Paltrow and Jennifer Aniston are reported to use it for its calming properties.

You might be tempted to try it yourself. But before you add it to your daily routine, you need to understand what ashwagandha is, how it works, what it may help with, and most importantly, what risks you should be aware of.

What Is Ashwagandha?

Ashwagandha, scientifically known as Withania somnifera, has been a key part of Ayurvedic medicine for thousands of years. Ayurveda is an ancient Indian healing system that views health as the balance of body, mind and spirit. This holistic approach relies on natural treatments such as herbs, dietary changes, physical therapy, meditation and yoga.

Ashwagandha is considered an adaptogen, meaning it may help your body cope with biological, physical or chemical stress.

Stress and Sleep Support

The strongest evidence for ashwagandha points to its ability to relieve stress and anxiety. A review of several small studies showed that it can significantly reduce levels of perceived stress and anxiety. Experts believe this is likely because it helps regulate cortisol, one of your main stress hormones.

You may also benefit from improved sleep. The term “somnifera” in its name means “sleep-inducing,” and trials suggest that ashwagandha can help you fall asleep faster and sleep more deeply. That may be especially useful if you struggle with insomnia, although there is no evidence that it is more effective than pharmaceutical sleeping pills.

Potential Physical and Hormonal Benefits

In Sanskrit, “ashwagandha” means “the smell of a horse,” a reference to the belief that it can give you the stamina and strength of one. If you are an athlete or fitness enthusiast, research shows that ashwagandha may improve strength, muscle mass and oxygen use during workouts.

If you are a man, some small studies suggest it may increase testosterone levels and enhance fertility by improving sperm count and motility. These effects are believed to relate to DHEA, a hormone your body produces that helps make testosterone. However, if you have prostate cancer that is sensitive to testosterone, you should avoid taking it.

Cognitive Support and Long COVID Investigations

You might also find cognitive benefits. Ashwagandha has been linked to better memory and focus in small studies involving older adults with mild cognitive impairment. It appears to reduce oxidative stress and inflammation, two factors that negatively affect memory and thinking.

There are also clinical trials underway looking at whether ashwagandha can help treat symptoms of long COVID, such as fatigue and cognitive dysfunction. While the early results are being closely watched, there is no strong evidence yet.

Effects on Blood Sugar and Inflammation

Ashwagandha is rich in phytochemicals, particularly withanolides. These are steroid-like compounds that may help your cells absorb glucose from your bloodstream, potentially lowering blood sugar levels. While this has shown promise in both healthy people and those with diabetes, larger studies are still needed. In animal research, withanolides have also shown anti-inflammatory effects.

Risks and Side Effects

You should not assume that ashwagandha is risk-free. Most studies have only looked at short-term use, up to about three months. You may experience mild stomach upset or nausea. Benefits may take time to appear, but long-term safety remains unclear.

If you have liver disease, you should avoid ashwagandha. Although rare, cases of serious liver injury and even liver failure have been reported.

Because it may stimulate your immune system, you should avoid it if you have autoimmune diseases such as multiple sclerosis or rheumatoid arthritis.

You should also be cautious if you take medications. Ashwagandha may interact with immunosuppressants, sedatives and thyroid hormone treatments. It can affect thyroid function, possibly increasing thyroid hormone levels and leading to complications if you already take medications like levothyroxine.

If you are pregnant or breastfeeding, you should not take ashwagandha. It has been linked to miscarriage, and due to conflicting evidence, the safest choice is to avoid it completely.

Your Call to Action for Ashwagandha Supplement Benefits

If you are looking to reduce stress, sleep better, boost your energy or enhance your workouts, ashwagandha might seem like a natural solution. It has been used for centuries and is gaining traction thanks to both celebrity endorsements and preliminary scientific evidence. However, you must be cautious. Its benefits are still being studied, and its long-term safety has not been proven.

Before taking ashwagandha, speak to a healthcare professional, especially if you are on medication, have a chronic illness or are pregnant. Start with the lowest effective dose and monitor how your body responds. As with any supplement, informed use is key to ensuring that the benefits outweigh the risks.

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