Ashwagandha (Withania somnifera) is a small shrub that grows in parts of India, the Middle East, and Africa. It is used as an ingredient in many different kinds of dietary supplements.

What is ashwagandha in dietary supplements used for?

Ashwagandha has a history of use going back more than 3,000 years in Ayurvedic (traditional Indian) medicine. Today it is commonly used in dietary supplements for conditions related to both physical and mental health, such as arthritis, diabetes, infertility, fatigue, anxiety, stress, and cognitive function. It is also promoted as an “adaptogen,” which means it is used to help the body adapt to stress. Topically, it is used for such things as backaches or muscle soreness.

 Is ashwagandha safe or effective?

Ashwagandha has been investigated for so many purposes that it is difficult to determine its effectiveness for any specific use, but it appears to be relatively safe for oral use (as in dietary supplements) for up to about 12 weeks. The amounts (from as little as 30 mg to more than a gram daily) and the duration of use appear to depend on the intended effect. Research continues into the various potential uses of ashwagandha and its extracts in medicine, dietary supplements, and even foods. This includes investigation into the use of withaferin A (a compound present in ashwagandha) for the treatment and prevention of cancer. However, most of the studies to date are relatively small, with inconsistent results, so more research is needed to determine its safety and effectiveness for various specific uses.

Adverse health effects have been reported mostly by those taking large doses and appear to be minor—including gastrointestinal upset, diarrhoea, and vomiting—with one important exception: Ashwagandha can induce abortion, so pregnant women should not take it.

Conclusion

There is not yet enough reliable scientific evidence to support the use of ashwagandha for any specific purpose. If you do decide to try ashwagandha it is best to observe closely for any side effects or benefits when taking. Always seek advice from your health care professional before starting any nutritional supplements.

References

1. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Clinical evaluation of the safety and efficacy of Ashwagandha root extract in the elderly for improvement of general well-being and sleep: A prospective, randomized, double-blind, placebo-controlled study. Cureus, 11(2), e5797.
2. Tandon, N., & Yadav, S. S. (2020). Contributions of Indian Council of Medical Research (ICMR) in the area of medicinal plants/traditional medicine. Journal of Ethnopharmacology, 261, 113053.
3. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
4. Withania somnifera (Ashwagandha) Monograph. (2020). Alternative Medicine Review, 9(2), 211-214.
5. National Center for Complementary and Integrative Health (NCCIH). (2021). Ashwagandha: What you need to know. Retrieved from NCCIH Website.
6. Gupta, A., Mahdi, A. A., & Shukla, K. K. (2017). Therapeutic uses of Withania somnifera (Ashwagandha) with a note on withanolides and its pharmacological actions. Asian Pacific Journal of Tropical Biomedicine, 7(6), 554-563.