This old herb is popular due to potential health benefits – but also involves risk

Depending on who you follow in social media, you have met with a little -known herb called Ashwagandha over the past year. Celebrities, including Meghan Markle, Gwyneth Paltrow and Jennifer Aniston Reported Employ Ashwagandh due to its calming effects. Ashwagandha with trends in social media with data Showing #ashwagandha had over 670 million views on Tiktok in 2024.

Scientifically known as Withania somniferAshwagandha is a shared herb used for thousands of years in Ayurvedic medicine – an old Indian healing system based on the belief that health and well -being depend on the balance between the body, mind and spirit. Ayurveda emphasizes a comprehensive approach to health using natural treatment methods, such as herbal remedies, dietary changes, physical therapy, meditation and yoga.

But except for noise in social media, what does science say about the benefits of this herbs?

Ashwagandha root was used in time-honored medicine as adaptogen. This means that it can facilitate people become more resistant to various types of stress, both biological, physical and chemical.

The strongest evidence Available for Ashwagandha is stress and fear. AND review Looking at several tiny studies showed that Ashwagandha can significantly reduce the level of perceived stress and fear in humans. This can be partly caused by its regulation on stress hormones, such as cortisol.

Ashwagandha is also known for its ability to improve sleep quality. The part of “somnifer” of his scientific name, which means “inductive sleep” indicates its effects. Some trial Show that it can facilitate people fall asleep faster and enjoy a deeper, calmer sleep, thus increasing energy levels. This can be beneficial for people suffering from insomnia. But there is no evidence indicating whether it is better than taking sleeping tablets.

Possible benefits

Recently, this herb was related to other benefits. The Sanskrit word “Ashwagandha” means “the smell of the horse”, symbolizing his ability to give the strength and endurance of the horse. Fitness athletes and enthusiasts can benefit from Ashwagandh’s ability to improve physical performance. Some tests It indicates that Ashwagandha can improve the strength, muscle mass and the employ of oxygen during exercise.

In the case of men, Ashwagandha was shown in some Small research To enhance testosterone levels and improve fertility by increasing the number of sperm and mobility. This can be associated with a dehydroepianderonone (Dhea) – Sexual hormone that naturally produces your body. DHEA is used to produce other hormones such as testosterone. This means that men with testosterone sensitive prostate cancer should avoid using this herbs.

Ashwagandha was associated with an improved cognitive function, such as better memory and focus. Small researchWith the participation of the elderly, who have some cognitive impairment, suggest that Ashwagandha can facilitate reduce oxidative stress – harmful molecules called free radicals that can damage cells in the body – and inflammation that can negatively affect memory and thinking processes.

Also continues Clinical examinations Studying whether Ashwagandha can be effective in treating long symptoms with Kodcja, such as fatigue and cognitive dysfunction – have problems with mental tasks, such as thinking, remembering and making decisions – but there is no solid evidence yet.

Ashwagandha is affluent in phytochemicals, including springolids. Withanolids are steroid lactones – They are structurally similar to steroids, with a lactone ring in their chemical structure – it is believed that cells absorb glucose from the bloodstream. This can reduce blood sugar levels in both fit people and people with diabetes, although larger studies You have to do. IN Animal studiesWithanolids have anti -inflammatory activity.

Side effects

Although Ashwagandha can offer potential health benefits, he also has many Risk and side effects. Ashwagandha’s long -term safety is not well documented. Most research focused on short-term employ, usually up to three months-but benefits can take several weeks or months. The most common side effects are subtle stomach collisions and nausea.

Its employ is not recommended for people with previously existing diseases such as liver disease. Although rarely it happened Reports liver problems, including grave liver failure related to the employ of Ashwagandh. Ashwagandha May stimulate The immune system, potentially causing people with autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.

It is also possible that Ashwagandha can affect some drugs, such as immunosuppressive, sedatives and thyroid hormone drugs. Research suggests that Ashwagandha can affect the thyroid function, especially by increasing the level of thyroid hormone. It can also affect thyroid drugs such as levotyroxine, probably leading to excessive decomposition.

In pregnancy and breastfeeding, it is recommended to avoid Ashwagandh, especially at higher doses. The herb can be associated with miscarriages and although it is contradictory evidenceIt’s best to be careful.

Ashwagandha is therefore promising as a stress factor, sleep facilitate and even an energy amplifier. With the growing interest and enormous anecdotal evidence, it is not a surprise that he became a favorite of biological renewal enthusiasts. However, scientific research is still developing and wider clinical studies are needed to confirm the benefits, side effects and determine the safest, most effective doses.

If you are thinking about incorporating Ashwagandh into a routine, especially for long -term employ, first consult a healthcare employee, especially if you have previously existing health conditions or take other medicines.