With TikTok and Instagram serving as many of our go-to sources for information (for better or worse), it’s easier than ever to be sold on new ideas, products and rituals without many facts to back their efficacy. While buying a blush you found on TikTok shop is one thing, experimenting with viral supplements without proper information can be much more risky. As of late, ashwagandha supplements have been taking over the social media landscape, with users everywhere toting the benefits of the “miracle” herb on everything from mental health to physical well-being.
What sparked my interest, though, was the trend of users saying they started taking ashwagandha when they began long distance with their partners to mitigate stress, anxiety, loneliness and more. It made me wonder if there’s any truth to these claims—and who might benefit the most. Ahead, experts talk about all things ashwagandha supplements, from what they are to how they work and when you should avoid them.
Featured Experts
- Jennifer Hanway is a holistic nutritionist
- Dr. Elizabeth Trattner is an expert in integrative and Chinese medicine
What Is Ashwagandha?
“Ashwagandha (Withania somnifera), commonly known as ‘Indian ginseng’ or ‘winter cherry,’ is a powerful adaptogenic herb that has been used in Ayurvedic medicine for over 3,000 years,” begins Dr. Trattner. “Adaptogens help the body adapt to stress and restore balance. Ashwagandha is indigenous to India and Ayurvedic medicine and helps calm the body from stress and helps reduce cortisol.”
“Ashwagandha’s primary mechanism of action involves regulating the body’s response to stress through the hypothalamic-pituitary-adrenal (HPA) axis,” Hanway adds. “By modulating this system, ashwagandha reduces cortisol levels, the body’s main stress hormone, promoting a calmer, more balanced state. Additionally, ashwagandha enhances GABAergic activity, interacting with GABA receptors in the brain to promote relaxation and reduce anxiety. This dual action on stress response and brain function explains why ashwagandha is so effective in alleviating stress and supporting restful sleep.”
How Do Ashwagandha Supplements Work? What Are They Good For?
While most supplements can provide physical and emotional benefits when used carefully, it’s easy for social media to turn a supplement into a “miracle drug,” extending its positive effects well beyond its intended uses. According to Dr. Trattner, ashwagandha’s primary purpose aligns with Hanway’s take, noting that its most scientifically backed benefit is stress reduction. “Ashwagandha is revered for its ability to support stress resilience, reduce anxiety, improve cognitive function and boost physical performance. Research shows that ashwagandha can help lower cortisol levels, which is the body’s primary stress hormone, which results in reduced anxiety and stress, enhanced sleep quality and improved overall well-being.”
“Additionally, ashwagandha has anti-inflammatory, neuroprotective, and antioxidant properties, making it beneficial for cognitive function, such as enhancing memory and focus,” Dr. Trattner continues. “Some studies have also demonstrated improvements in muscle strength and recovery, making it a popular choice among athletes.” While not clinically proven, Dr. Trattner also notes that ashwagandha has been shown to have positive effects on sexual wellness and fertility, too.
Who Should Not Take Ashwagandha Supplements?
Before adding anything new to your wellness regimen, whether it’s a prescription medication or a natural supplement, it’s important to do research into possible drug interactions and negative effects. According to both Hanway and Dr. Trattner, pregnant and breastfeeding individuals should avoid ashwagandha supplements. “Animal studies suggest that high doses may induce miscarriage,” says Dr. Trattner. “Therefore, it’s best to avoid its use during pregnancy.”
“Those with autoimmune conditions like Hashimoto’s or rheumatoid arthritis should also exercise caution, as ashwagandha may stimulate the immune system,” says Hanway. “Additionally, individuals taking thyroid medication or sedatives should consult their healthcare provider, as it can interact with these treatments. As always, consult your doctor or healthcare practitioner before taking any new supplement.”
Like anything, not all ashwagandha supplements are equal, so it’s important to make sure the one you use is safe and effective. If you’re a good candidate for ashwagandha, one of Hanway’s favorites is the HUM Nutrition Ashwagandha Calm Gummies ($26). Dr. Trattner recommends Integrative Therapeutics Cortisol Manager ($26).
