Ashwagandha: Benefits, Uses, and Potential Side Effects

Bay Area CBT Center

January 28, 2025

Ashwagandha is a potent herb widely recognized for its stress-reducing and vitality-boosting properties. Traditionally used in Ayurvedic medicine, it has gained recent popularity for its scientifically-backed benefits on mental and physical health. This article explores the advantages, uses, and potential side effects of ashwagandha.

Key Takeaways

Ashwagandha, a powerful adaptogen with a history in Ayurvedic medicine, is known for its stress-reducing, cognitive-enhancing, and physical performance-boosting properties.
Research indicates that ashwagandha may help manage specific health conditions, including anxiety, bipolar disorder, thyroid dysfunction, and heart health, though more studies are needed to establish its efficacy.
While generally regarded as safe in the short term, ashwagandha may have side effects and interactions with various medications, necessitating consultation with a healthcare professional before use.

Understanding Ashwagandha

An illustration of ashwagandha root and plant.

Ashwagandha, known scientifically as Withania somnifera, has been a cornerstone of Ayurvedic medicine for over 6000 years. Its name, which translates to “smell of horse,” reflects its strong odor and the belief that it imparts the strength and vitality of a horse. Commonly referred to as Indian ginseng or winter cherry, ashwagandha is celebrated for its rejuvenative properties.

This remarkable herb is classified as a “Rasayana” in Ayurveda, meaning it is used as a tonic to enhance vitality and longevity. The primary part of the plant used in traditional remedies is the root, which is believed to boost energy and overall health. Withania somnifera is also recognized as an adaptogen, a type of herbal supplement that helps the body adapt to stress and restore balance.

In recent years, the benefits of ashwagandha have been validated by scientific research, leading to the development of various forms of ashwagandha root extract and standardized ashwagandha root extract. These modern formulations ensure consistent potency and efficacy, making it easier for people to incorporate this powerful herb into their daily routines.

Health Benefits of Ashwagandha

A person practicing yoga to reduce stress, surrounded by ashwagandha plants.

Ashwagandha is renowned for its wide range of health benefits, which have been the subject of numerous studies. Its adaptogenic and anxiolytic effects make it an effective remedy for stress and anxiety, while its neuroprotective properties suggest potential cognitive benefits. Additionally, ashwagandha is often employed to enhance physical performance and support overall vitality.

In Ayurvedic medicine, ashwagandha is used to treat various conditions, including insomnia and chronic stress. Its calming, anti-inflammatory, and immune-boosting effects are attributed to the unique chemical compounds found in the plant.

While more research is needed to fully understand its potential health benefits, the existing evidence points to ashwagandha as a powerful tool in promoting health and well-being.

Reducing Stress and Anxiety

One of the most well-documented benefits of ashwagandha is its ability to reduce stress and anxiety. This herb has been shown to significantly lower cortisol levels, the body’s primary stress hormone, thereby alleviating physical and mental stress. Clinical trials have demonstrated that ashwagandha supplementation can effectively reduce stress and anxiety symptoms, improve perceived stress, and enhance sleep quality.

Doses ranging from 250 mg to 600 mg per day have been found particularly effective in reducing stress and anxiety in chronically stressed adults. Higher doses, such as 500 to 600 mg daily, are often associated with greater benefits, including better emotional well-being and improved fertility in individuals with bipolar disorder.

The adaptogenic and anxiolytic effects of ashwagandha make it a valuable herbal supplement for those dealing with chronic stress and generalized anxiety disorder. Modulating stress hormones, ashwagandha helps reduce stress and contributes to overall health-promoting activities and a better quality of life.

Enhancing Cognitive Function

Ashwagandha’s potential cognitive benefits are another area of growing interest. Research suggests that this herb may have neuroprotective and anti-inflammatory properties, which could enhance cognitive function and reduce cognitive dysfunction. Although further investigation is needed, initial studies indicate that ashwagandha may improve memory, focus, and overall cognitive health.

Reducing mental stress and promoting a calm state of mind, ashwagandha supports cognitive functions and may help prevent cognitive decline. Its adaptogenic and anxiolytic effects further contribute to its potential as a natural cognitive enhancer.

Boosting Physical Performance

Athletes and fitness enthusiasts are increasingly turning to ashwagandha as a natural alternative to synthetic performance enhancers. This herb is considered safe and effective in boosting physical performance, thanks to its ability to reduce physical and mental stress. By enhancing vitality and hormonal balance, ashwagandha helps improve endurance and strength.

Ongoing research is exploring the active compounds in ashwagandha and their mechanisms of action. While the precise pathways are still being understood, the potential health benefits for physical performance and overall vitality are promising.

Potential Uses for Specific Conditions

Beyond general health benefits, ashwagandha shows promise in addressing specific health conditions. Early research suggests potential anti-cancer properties, making it a subject of interest in oncology. Additionally, ashwagandha may help alleviate anxiety and fertility issues, offering a natural remedy for these common health problems.

Its application in managing bipolar disorder symptoms is also being explored, with preliminary studies indicating mood-stabilizing effects. As research continues, the potential health benefits of ashwagandha for various conditions are becoming increasingly evident.

Supporting Heart Health

Ashwagandha’s potential to support heart health is an exciting area of study. Some research suggests that this herb can lower blood pressure and cholesterol levels, contributing to improved cardiovascular health. By reducing stress and promoting relaxation, ashwagandha may help lower blood pressure, which is beneficial for heart health.

Clinical trials have shown that ashwagandha can significantly reduce cholesterol levels, which is crucial for preventing cardiovascular diseases. However, more comprehensive studies are needed to fully understand its long-term effects and establish its role in heart health.

Incorporating ashwagandha into their routine as a dietary supplements can be a proactive step for healthy adults towards maintaining cardiovascular health. Its potential health benefits extend beyond just lowering blood pressure and cholesterol, making it a valuable addition to a heart-healthy lifestyle.

Managing Thyroid Function

Ashwagandha may also play a role in managing thyroid function. Research indicates that this herb can increase thyroid hormone production, which is beneficial for individuals with hypothyroidism. Enhancing thyroid hormone levels, ashwagandha helps alleviate symptoms of hypothyroidism, such as fatigue and weight gain.

For subclinical hypothyroid patients, ashwagandha supplementation can support overall thyroid function and improve quality of life. The ability of ashwagandha to modulate thyroid hormone levels highlights its potential as a natural remedy for thyroid-related issues.

Alleviating Symptoms of Bipolar Disorder

Preliminary studies suggest that ashwagandha may have mood-stabilizing effects for individuals with bipolar disorder. This herb’s ability to regulate mood can help manage the extreme mood swings associated with bipolar disorder. Its stress-relieving and anxiety-reducing properties contribute to its potential as a complementary treatment for this condition.

Besides bipolar disorder, ashwagandha may help manage anxiety, depression, and sleep disorders. While more research is needed, the initial findings are promising and point to ashwagandha’s potential in promoting mental health and emotional well-being.

Ashwagandha Root Extract: A Versatile Aid for Mental Well-Being

Ashwagandha root extract, often referred to as Indian ginseng, is a potent herbal supplement that has gained recognition in alternative medicine for its wide range of health benefits. This ancient remedy is now supported by modern research, including placebo-controlled clinical studies and randomized controlled trials, highlighting its potential to treat stress, improve sleep quality, and alleviate anxiety symptoms.

The Benefits of Ashwagandha Root Extract

Ashwagandha root extract is widely used as a natural anxiety treatment due to its ability to reduce perceived stress in chronically stressed adults. Evidence suggests that this herbal medicine not only improves emotional well-being but also has hormonal and vitality effects, making it a popular choice for those seeking alternatives to conventional anxiety treatments and thyroid hormone medications.

In addition to its stress-relieving properties, ashwagandha extract has been shown to improve sleep quality, making it an excellent alternative to traditional sleep meds. Studies suggest that dietary supplements containing ashwagandha root extracts are particularly effective for addressing both mental and physical health concerns, providing a holistic approach to wellness.

A Holistic Approach to Wellness

Ashwagandha root extract stands out among herbal supplements due to its versatility. Whether you’re looking for bipolar treatment, ways to treat stress, or alternatives to sleep meds, ashwagandha provides a natural solution supported by a growing body of research.

As an herbal supplement rooted in both tradition and science, ashwagandha extract has become a key player in alternative medicine, offering relief to chronically stressed adults and those seeking to improve their overall well-being. With its proven benefits for anxiety symptoms, sleep quality, and hormonal balance, ashwagandha extract continues to gain popularity as a trusted solution for stress and vitality.

If you’re seeking a natural way to enhance your health, ashwagandha root extract may be the ideal addition to your wellness routine.

Safety and Side Effects

While ashwagandha is generally considered safe for short-term use, its long-term safety remains uncertain. Common side effects include stomach upset, diarrhea, and rare liver issues. High doses can lead to gastrointestinal disturbances such as vomiting and diarrhea, so it is important to adhere to recommended dosages.

There have been rare cases of severe liver damage linked to ashwagandha use, some of which led to liver failure. Pregnant individuals should avoid ashwagandha due to the risk of miscarriage, and those with autoimmune conditions should exercise caution as it may stimulate the immune system.

Patients taking sedatives or anticonvulsants should be aware that ashwagandha can enhance the sedative effects of these medications. Given the lack of long-term safety data, it is advisable to use ashwagandha with caution and under the guidance of a healthcare professional.

Dosage and How to Use Ashwagandha

Different forms of ashwagandha supplements on a wooden table.

The typical dosage range for ashwagandha capsules is 250–1,500 mg per day, often taken in divided doses for optimal absorption. Taking ashwagandha consistently for at least one month is recommended to observe beneficial effects, with some studies suggesting up to 12 weeks of use.

Before taking ashwagandha, it is important to consult a healthcare professional to ensure safety and determine the appropriate dosage. Exceeding recommended dosages can increase the risk of side effects, so it is best to follow the guidelines provided by healthcare providers.

Interactions with Medications

Ashwagandha may interact with various medications, necessitating caution. For instance, it can enhance the effects of medications that suppress the immune system, potentially leading to increased immunosuppression. When combined with antihypertensive drugs, ashwagandha could further lower blood pressure, requiring careful monitoring.

Patients using diabetes medications need to exercise caution. This is because ashwagandha may lead to dangerously low blood sugar levels. Additionally, this herb can interact with thyroid medications, affecting hormone levels and requiring adjustments in treatment.

Consulting a healthcare provider before starting ashwagandha is crucial due to these potential drug interactions.

Scientific Evidence and Ongoing Research

A researcher studying the effects of ashwagandha in a laboratory.

Research on ashwagandha’s effects on mood disorders is still in its early stages compared to conventional treatments. Many previous studies have involved small sample sizes, animal models, and flawed designs, highlighting the need for more robust research. However, ongoing studies are exploring its potential for stress, anxiety, and cognitive health.

Validating the health benefits of ashwagandha requires double blind placebo controlled randomized controlled trial and a placebo controlled clinical study, along with systematic reviews. As scientific evidence accumulates, the full potential of ashwagandha for various health applications will become clearer, offering new insights into its therapeutic uses.

Summary

Ashwagandha stands out as a powerful herbal supplement with a wide range of potential health benefits. From reducing stress and anxiety to enhancing cognitive function and physical performance, this ancient herb has much to offer. While more research is needed to fully understand its long-term safety and efficacy, ashwagandha’s promising properties make it a valuable addition to any health regimen. As we continue to explore its potential, the future looks bright for ashwagandha and its role in promoting overall well-being.

Get Help Now!

Matching Consult

Book a call

Insight Quizzes

Find Clarity and Growth!

take Quizzes

Immersive Therapy

Neuroplasticity Exercises

Browse Exercises

Therapy Matching Quiz

Discover Your Ideal Type of Therapy!

Start Quiz

Understanding the ACE Childhood Trauma Test to Assess Your Health Risks

A couple sits on a couch, looking pensive, while a person with a clipboard from the Bay Area CBT Center is seated opposite them.

Bay Area CBT Center Expands Marriage Counseling Services to Los Angeles

Two people sit on a sofa in a cozy living room, engaged in conversation about DBT therapy techniques. One writes notes in a notebook on the coffee table. A potted plant adds tranquility to the scene, complemented by shelves of decor.

Best DBT Therapy Techniques According to a San Francisco Therapist

A couple sits on a sofa with their young child, discussing better relationships with a person taking notes nearby. The scene appears to be a casual family consultation.

Is Your Partner Avoidantly Attached? Try Couples Therapy in Los Angeles for Healing

In a bright room with potted plants and sunlight streaming through the window, two people engage in conversation. One sits on a gray sofa, while the other holds a pen and clipboard, discussing Bay Area Cognitive Behavioral Therapy treatment offerings.

Bay Area Cognitive Behavioral Therapy Center Expands Treatment Offerings with Acceptance and Commitment Therapy

In a cozy Los Angeles office with plants and soft lighting, a couple sits across from a counselor. Engaged in conversation, they explore their journey through couples therapy to rediscover each other as lovers rather than just roommates.

Couples Therapy in Los Angeles for Feeling More Like Roommates Than Lovers

A woman gestures while talking to a seated man, as another woman listens intently, taking notes—an insightful moment exploring common schemas in couples therapy.

The Most Common Schemas We See in Couples Therapy in Los Angeles

In a Los Angeles counseling office, a couple sits holding hands during their couples therapy session. The therapist speaks to them, jotting down notes as they work on repairing their relationship after fights.

Best Couples Therapy in Los Angeles for Repairing After Explosive Fights

A group of six people sits cross-legged on yoga mats in a sunlit room with large windows, engaging in transformative meditation practices often found at wellness retreats.

A Guide To Transformative Mental Health and Wellness Retreats

A man holds a black mask to his face while sitting on a couch, evoking themes explored at the Bay Area CBT Center. A woman with long hair hands him a white mask, adding mystery. Bookshelves are in the background, hinting at possible studies of Narcissistic Personality Disorder.

Top Narcissistic Personality Disorder Specialist at Bay Area CBT Center

Anxiety Therapy

Frequently Asked Questions

What is evidence-based therapy?

Evidence-based therapy involves interventions that are scientifically proven to be effective for particular issues. In this approach, a strong partnership based on trust and collaboration is formed between you and your therapist. Within this supportive and unbiased environment, you can freely express yourself without fear of judgment. Over a series of sessions, you and your therapist will work together to address obstacles and set goals aimed at personal growth and fulfillment. This method ensures that the techniques and strategies used are not only supportive but also empirically validated to help you achieve your therapeutic goals.

Who do we work with?

The Bay Area CBT Center provides therapy services for everyone, from children to adults, and welcomes individuals, couples, and groups. We help with various concerns like anxiety, depression, trauma, relationship issues, and behavior challenges. We value diversity and cultural differences, offering personalized and culturally sensitive care to each client.

Why is it so important to find the right therapist?

Studies show that the bond between you and your therapist, known as the therapeutic alliance, is a key factor in treatment success. This alliance is characterized by the strength of your relationship and how well you both agree on treatment goals. Research indicates that individuals with a solid therapeutic alliance experience better treatment outcomes including greater productivity at work, more satisfying relationships, improved stress management, and decreased engagement in risky behaviors.

What should I expect from the matching appointment?

You can expect a 15-30 minute phone call with our care coordinator, who is extensively trained in ensuring the perfect match for you. During this conversation, our matching expert will collaborate with you to understand your therapy needs, preferences, and scheduling availability. This discussion builds upon the information you provided during sign-up and offers an opportunity for you to address any personal questions or concerns you may have about therapy or our services at The Bay Area CBT Center. Following your conversation, we’ll pair you with the therapist who best aligns with your needs, goals, and preferences.

When will I be matched to a Therapist?

At your matching appointment, we will match you with a therapist specifically chosen for you and schedule your first session. Depending on your availability, you can expect to meet your therapist anywhere from one day to a week after this appointment.

Do you provide in-person or virtual therapy?

Our approach to therapy includes a flexible hybrid model, blending both online and face-to-face sessions. This option is perfect for clients situated close to our clinics in the Bay Area who prefer the flexibility of choosing between virtual consultations or meeting their therapist in person. Our aim with hybrid care is to ensure every client is matched with the ideal therapist and therapy environment, be it from the convenience of your own home or in one of our clinics.

Do you accept insurance?

At the Bay Area CBT Center, we accept PPO insurance plans that allow you to use out-of-network providers. This means if your insurance plan is a PPO and it includes mental health benefits, you could get back some or all of the money you pay for our services, depending on what your insurance company allows. When you see one of our therapists, they’ll give you a superbill. You can send this superbill to your insurance company to ask for reimbursement. If you’re not sure if your insurance covers services from providers not in their network, it’s a good idea to give them a call and check.

You may be eligible to have 60-80% of your costs covered by out-of-network benefits.

Also, if you have an FSA (Flexible Spending Account), you can usually use it to pay for individual counseling sessions. It’s wise to double-check with your FSA provider or talk to your accountant to make sure that counseling sessions are considered an allowed expense.