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Miracle herb or hogwash? The effects of ashwagandha

4/6/2024

Translation: Jessica Johnson-Ferguson

Ashwagandha or sleeping berry is an integral part of traditional Indian medicine. It’s also available here in capsule form or as a tea. But does the plant actually work to combat stress, anxiety and insomnia?

Withania somnifera, known commonly as ashwagandha or sleeping berry, is a plant that’s been used in traditional Indian medicine, particularly Ayurveda, for centuries. The name «ashwagandha» is Sanskrit and roughly translates to the somewhat odd «smell of the horse». This description has to do with the invigorating effect of the plant. In the Ayurvedic tradition, ashwagandha is used as a tonic, aphrodisiac and as a cure for various ailments. It’s said to restore the body’s balance (doshas) and strengthen life energy (ojas).

Scientific evidence of effectiveness

The popularity of ashwagandha has increased in recent years. This has also attracted the attention of the scientific community, which has put the biological effect of the plant to the test. Numerous studies have investigated the potential health benefits of ashwagandha, particularly its effect on stress, anxiety, depression and insomnia. The results show that the inconspicuous herb with the red berries definitely has some effects – but further studies are still necessary.

Stress and anxiety

Several studies have found that ashwagandha extracts in capsule form can increase anti-stress activity. A meta study, for which 12 studies with a total of over a thousand participants were analysed, came to the conclusion that ashwagandha supplementation significantly reduced anxiety and stress levels compared to a placebo. However, the researchers are also in favour of further studies to better prove the clinical effectiveness of the plant.

Depression and sleep

Some research suggests that ashwagandha extracts may reduce symptoms linked to depression. There’s also evidence that the plant has a positive effect on sleep. This means that falling asleep is easier, you sleep longer and the quality of sleep is improved. These effects have been observed in both animals and humans.

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Antioxidant, anti-inflammatory, antimicrobial

Ashwagandha contains substances that act as antioxidants. These can neutralise free radicals in the body and protect it against oxidative stress. In studies, ashwagandha proved it could reduce the damage to fats caused by oxidation (lipid peroxidation) and increase antioxidant capacity. The plant also has an anti-inflammatory effect by inhibiting the production of inflammatory messengers such as cytokines and nitric oxide. This can curb excessive inflammatory reactions harmful to the body. Ashwagandha also contains substances that help fight various pathogens including bacteria, fungi and viruses.

Cognition-boosting effect

Various studies also pointed towards ashwagandha improving cognitive and psychomotor performance in healthy people. Ashwagandha is also being researched as a possible active ingredient for the prevention of Alzheimer’s disease. This is because studies have shown that ashwagandha promotes the growth of axons, the fine projections of nerve cells that transmit signals between cells. Ashwagandha also has the ability to activate certain signalling pathways in nerve cells, which have a protective effect in the event of a stroke, for example.

Supplement and dosage

Ashwagandha is contained in many food supplements advertised as stress busters or health boosters. Although some studies have shown these positive effects, there are no consistent recommendations for the optimum dosage, which makes targeted intake difficult.

It’s also important to note that dietary supplements mixing ashwagandha with other substances such as vitamins, selenium or biotin aren’t recommended. These mixtures can cause unwanted reactions and impair beneficial effects. Ashwagandha should therefore be used in its pure form.

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Caution with self-medication

In addition to all the potential benefits, there are also reports of side effects. The most common include mild to moderate and temporary drowsiness, upset stomachs and loose stool. Pregnant people shouldn’t take ashwagandha, as higher doses can lead to miscarriages. So, always consult a doctor prior to taking sleeping berries.

Verdict: promising, but caution required

Ashwagandha has a long history in traditional Indian medicine and has also shown promising health benefits in scientific studies – particularly in the reduction of stress, anxiety, depression and insomnia. However, the herb should be treated with caution, as there have been reports of side effects. What’s more, there’s no general advice on dosage. The research situation is still too sparse for targeted medical use, but ashwagandha clearly has the potential to be a promising remedy.

Header image: Azay photography/Shutterstock

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Anna Sandner

Senior Editor

Anna.Sandner@galaxus.de

Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always the outdoors - somewhere in nature, preferably in my wild garden.

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