Health Myths And Facts: Does Ashwagandha Really Help To Reduce Stress And Promote Sleep? See What Experts Say

Recently, renowned hepatologist by the name of The LiverDoc wrote, "Ashwagandha does not reduce stress or help you sleep." In this regard, ABP Live sought the opinion of experts who unveiled the truth

Myths And Facts Around Ashwagandha

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Withania somnifera (L.) Dunal, popularly known as ashwagandha in Sanskrit, has been used in traditional Ayurvedic medicine for decades, demonstrating its medicinal benefits. Ashwagandha is considered an adaptogen, a term used to describe a group of herbs thought to have components that protect the body. Some clinical trials have also suggested that ashwagandha extracts may help reduce stress and anxiety.

But, recently, renowned hepatologist by the name of The LiverDoc on Twitter wrote, "Ashwagandha does not reduce stress or help you sleep." In order to know more about it ABP Live sought the opinion of experts who unveiled the truth.

What Do Other Experts Say?

• "Few clinical tests suggest that ashwagandha extracts may help with sleep..."

Dr Vinodh Kumar S, who is an MBBS, MD (Internal Medicine), and Consultant Physician and Diabetologist, at Connect & Heal said, "It is important to note that sleep is imperative for good health, yet many people disregard its importance and sleep less than the recommended seven hours a day, resorting to various medications for sleep. However, some results from a few clinical tests suggest that ashwagandha extracts may help with sleep. It should only be consumed after consulting with a physician. Common side effects reported so far include stomach upset, loose stools, nausea, and drowsiness."

• "Continuous Ashwagandha consumption has vanquished insomnia in many..."

Dr. Sujit Paul, who is a Group CEO at Zota Health Care Ltd. said, "Ashwagandha is a proven remedy, not a mere myth. This ancient Ayurvedic treasure has the power to cure insomnia, with its time-tested ability to induce restful sleep. For centuries, Ashwagandha's roots have been our ally in combating stress and regulating sleep cycles, and it's a potent anti-stress agent. Ashwagandha isn't a one-trick pony, it's a holistic wellness enhancer. From stress reduction to cognitive boost, anxiety relief, and improved sleep quality, it caters to a spectrum of well-being needs. Continuous Ashwagandha consumption has vanquished insomnia in many."

What Do Studies Suggest?

• Ashwagandha's stress-relieving effects may occur via its moderating effect on the hypothalamus-pituitary-adrenal axis

A 2019 study of the stress-relieving and pharmacological actions of an ashwagandha suggested that ashwagandha's stress-relieving effects may occur via its moderating effect on the hypothalamus-pituitary-adrenal axis. However, further investigation utilizing larger sample sizes, diverse clinical and cultural populations, and varying treatment dosages are needed to substantiate these findings.

• Generally appears safe for human use

Another study in the year 2021 said that ashwagadha generally appears safe for human use; however, it will be important to investigate potential herb-drug interactions involving ashwagandha if used alongside pharmaceutical interventions. Further elucidation of active compounds of ashwagandha is also needed.

• Improves Sleep Quality

A third study in 2020 suggested that Ashwagandha root extract was efficient in improving the QoL, sleep quality, and mental alertness as self-assessed by the elderly participants. The recommended dose used in this study could be effective for the elderly population. 

Dosage Of Ashwagandha:

The recommended dosage for ashwagandha can vary, with research indicating effectiveness in the range of 250–1,250 mg per day for various conditions. If you have any questions about how much ashwagandha to take, it's advisable to consult a healthcare professional.

Ashwagandha can be consumed in various ways, either in a single dose or multiple doses throughout the day. Additionally, it can be taken with meals or on an empty stomach, offering flexibility in its administration.