The shelves of wellness stores are fully stocked with a myriad of supplements, touting health benefits and claiming miraculous cures of various conditions, from hypertension to inflammation. However, it can be difficult for a consumer to discern the difference between fact and fiction, and to understand the complicated dynamics involved. Though we have come a long way in learning about nutrition and wellness, we still have plenty of learning to do to level the playing field between expert and novice. All we can do is try to become an educated consumer who makes informed decisions when it comes to our health, supplements and all.
One supplement that has blown up the market is Ashwagandha. Between its funny name and the crunchy connotation it imparts, Ashwagandha has definitely perked the minds of health nuts looking for a stress reliever. Stress has had a herculean hold on all of us for one reason or another. Life can be stressful and/or frustrating and consumers are looking for something to help relieve this nefarious demon that has become a daily companion in our lives.
Ashwagandha, aka Withania somnifera, is an evergreen shrub found in Asia, Africa and Europe. It’s commonly referred to by its Sanskrit name, Ashwagandha, because of its purported smell of a wet horse. (“Ashwa” means horse and “gandha” means smell.) It’s also called Indian ginseng and winter cherry and is utilized by the Ayurvedic and Unani systems of medicine as an adaptogen. An adaptogen is a compound or a product that enhances one’s ability to adapt to biological, physical and chemical stressors.
Stress, in any form, creates a biological response that entails the increase in cortisol levels, causing the heart to pump faster and raise blood pressure. It also induces hyperglycemia by pumping out glucose into the blood for quick bursts of energy. Overall, the body goes into “fight or flight mode” when stress overcomes you. Once the stressful response ends, cortisol levels normalize and the associated symptoms resolve. However, when stress is chronic, the response can likewise become chronic, catapulting the body into increased risk for hypertension, diabetes, stroke, cancer and osteoporosis, just to name a few. Ashwagandha claims to help normalize chronically elevated cortisol levels, reduce inflammation, improve memory and immune function, as well as ease stress and anxiety.
There have been well conducted research studies indicating that ashwagandha may help reduce stress and anxiety, including randomized controlled trials, the gold standard in research studies. However, these studies indicate short-term, not long-term benefit. The studies have shown safety for up to three months of use. A longer time frame has not been studied enough to promote safety and assurance for consumers. Consumers may also experience some gastrointestinal effects, including diarrhea, nausea and vomiting, from use. It also may affect thyroid function, contributing to possible exacerbation of hyperthyroidism. Lastly, there are very few cases of adverse liver function effects, including hyperbilirubinemia, jaundice and abdominal discomfort.
From a humble perspective, it seems like ashwagandha may be used for short-term benefit, but the jury is still out on long-term safety. You can discuss this supplement with your medical provider to see if it’s a good fit for you. As always, it’s important to be an educated and informed consumer for your optimal health!
Melissa Papir is a registered dietitian working in long-term care nutrition in Washington Heights, New York. She works with middle-aged and elderly residents to provide nutrition that can help boost their quality of life. She loves to write about nutrition in her spare time. She can be reached at [email protected].
