Tonics and tinctures for achieving calm in a high-stress world have caught the attention of the wellness community, and one herb, ashwagandha, might have some genuine benefits.
“Ashwagandha (Withania somnifera) is an evergreen plant that is commonly recommended by complementary health,” nutritional therapist Catherine Jeans, of The Family Nutrition Expert, told Newsweek. “It is used as a medicinal herb, originating from Nepal, India, and parts of Africa.”
Nutritional therapist Petronella Ravenshear, of The Human Being Diet, told Newsweek: “It’s a nightshade herb, also known as Indian ginseng, the root and leaves of which have been used in Ayurvedic medicine for millennia.
“It’s an adaptogen—one of a group of herbs and mushrooms which are used to support immune function, to counteract stress and to restore nervous system balance.”
Ashwagandha root and powder. The adaptogen ashwagandha may be effective for helping achieve calm in stressful environments.
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Nutritional therapist Julia Young, of Julia Young Nutrition, told Newsweek: “Interest has surged, largely due to the wellness industry’s focus on adaptogens for managing stress in our fast-paced lives. There is credible research supporting its benefits, particularly for stress and anxiety management, making some of the interest justifiable.”
Information from the National Institutes of Health (NIH) confirms that results from several clinical trials suggest ashwagandha may be effective for reducing stress and anxiety.
Some clinical trials also suggest that ashwagandha may help with sleep, and studies indicate that, up to three months, use of ashwagandha is safe, but research on its long-term effects is lacking.
Ravenshear said that studies, using high doses of ashwagandha, showed that the herb “lowers the stress hormone cortisol.”
“It’s also been studied for its effects into boosting physical performance, for heart health and energy, for brain function, as a potent antioxidant and antiviral herb, and as a natural antidepressant,” she said. “Studies suggest it also exhibits anti-inflammatory and antibacterial properties.”
Young added that ashwagandha may be helpful for supporting thyroid function by helping to balance hormone levels, particularly in the case of an underactive thyroid.
All three experts said that ashwagandha could be worth trying, particularly for individuals dealing with stress, in need of extra energy or struggling to find calm.
However, Young warned that it was important to take a high-quality supplement and recommended consulting with a health care professional to assess ashwagandha’s suitability, as results could vary depending on the person and supplement.
Jeans said: “I think we have to be careful with the addition of any herbs or supplements, ensuring it is not contraindicated with medication you take or health conditions, and being cautious while pregnant for example.”
Also, she said that “we can’t just pop a pill or take an herbal tincture to resolve our stress,” and that it was important to look at “other lifestyle measures and nutritional strategies” too.
All three nutritional therapists said that they used ashwagandha. Young said: “I do incorporate ashwagandha selectively for clients who may benefit from its adaptogenic effects….I also use it myself in times of stress and find it works well.”
Ravenshear said: “I find it helpful for short-term stress support and insomnia, and take 250 mg twice a day with food when I need it, often in combination with rhodiola, another great adaptogen to improve energy and combat stress.”
And Jeans said: “Yes, I do [take ashwagandha], but I don’t take it all the time and tend to use it alongside other tools when my stress levels are higher.”
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