Ashwagandha: A Natural Miracle or Liver Killer?
Ashwagandha is everywhere right now – in your TikTok feed, your wellness aisle, and probably your best friend’s medical cabinet. Touted as a cure-all for stress, sleep, and burnout, it sounds almost too good to be true. So, is it? I break it down for you, detailing its benefits and potential risks.
What You’ll Learn
- What Ashwagandha actually is
- The real benefits of Ashwagandha
- Who should not be taking it
- Potential risks
Ashwaganda: Nature’s Miracle
Ashwagandha is an evergreen shrub native to the Middle East and regions of North Africa. A common ingredient in alternative medicine, ashwagandha is said to alleviate stress and anxiety, reduce inflammation, improve energy, and regulate sleep. It’s classified as an adaptogen – a natural substance said to help the body adapt to stress.
Sounds like quite the miracle, right? But adaptogen doesn’t mean magical, and natural doesn’t always mean safe.
The Hype: Does Ashwagandha Actually Work?
According to the National Health Institute, there are some studies that show Ashwagandha may lower stress, anxiety, and cortisol levels and have a positive impact on sleep quality. But before you add it to your shopping cart, consider this:
Each of these studies used small populations and varying dosages of Ashwagandha.
This means that while the studies indicate a positive correlation to the aforementioned benefits, it’s unclear if this is applicable across a large population and what dosage is most effective.
We still don’t understand the full capabilities of Ashwagandha and the potential risks.
More studies on Ashwagandha are underway to better understand its true applications, however, due to the limited scientific research, there may be unintended consequences of taking Ashwaganda long-term.
Limits to Ashwagandha
Despite claims online, there is no scientific evidence that it can treat COVID-19, diabetes, menopause, infertility, or issues with cognitive functions.
The Risks: What No One on Instagram Tells You
Scientists generally agree that Ashwagandha is safe to take over the short term (the recommended duration is 3 months), but serious side effects can occur when taken long term, including:
- Liver injury
- Drowsiness
- Vomiting
- Diarrhea
And because supplement regulation in the US is almost nonexistent, purity and dosage can vary widely by brand.
Who Shouldn’t Take Ashwaganda?
Those who are pregnant or breastfeeding should consult with their OBGYN before taking additional supplements.
If you have an autoimmune disorder, diabetes, thyroid disorders, high blood pressure, or cancer, you should consult your doctor before taking Ashwagandha.
Additionally, if you take anti-seizure medications, immunosuppressants, sedatives, thyroid hormone medications, or medications for diabetes and high blood pressure, you should consult a doctor before taking additional supplements.
It interaction with common drugs isn’t fully understood. Translation? If you’re on medication, don’t wing it. Talk to your doctor before adding in any supplements to your daily routine.
My Experience with Ashwagandha
I’ll admit it – I’ve been taking ashwagandha supplements. Purely for research purposes, of course.
So far, I haven’t noticed dramatic differences in my mood, anxiety, stress levels, or sleep. But it’s only been about a month, and it may be too early to draw conclusions.
The most positive thing I can tell you is that I haven’t experienced any adverse side effects. I realize that this is particularly unhelpful, but I want to be completely transparent with you all. I can’t provide a definitive opinion on its effectiveness based on my personal experience. Yet.
Final Thoughts
Ashwagandha may certainly help you regulate your stress and anxiety in the short term, but there are serious side effects that may occur if taken for long durations.
Supplements live in a regulatory grey zone, meaning the burden of due diligence is on you. As always, you should consult your doctor, read the labels, and resist the urge to believe that nature always knows best.
For more on supplement safety, check out my breakdown of collagen supplements here.
