Recently, there has been an increase in posts about the nutritional supplement called "ashwagandha". Many well-known names and influencers recommend this product to their followers, stating that ashwagandha reduces anxiety, strengthens memory, increases muscle mass and alleviates sleep problems.
On the other hand, in a meta-analysis of 5 studies measuring the effect of ashwagandha on humans, it was found that people taking this supplement had an increase of up to 25 minutes in their total sleep time. This is not a very long period of time. However, participants who took ashwagandha also stated that there were improvements in sleep efficiency (the ratio of sleep time to time spent in bed) and sleep quality.
However, experts think that it may not be the best way for people with sleep disorders to resort to sedatives. Indeed, prescription sedatives can be used for a certain period of time. Therefore, ashwagandha should not be seen as a long-term solution.
So, what do we know and what do we not know about this plant?
Avurvedic medicine has a very long history. The first written source on the use of Ashwagandha as medicine is the book called Çaraka Samhita, dated to 100 BC.
There are important differences between the past uses of Ashwagandha and current research. For example, in Avurvedic medicine, it is recommended to use plants such as ashwagandha for short periods of time, such as two weeks, and in low doses. Moreover, these plants are consumed not as capsules or chewable tablets as today, but by adding them to mixtures such as juice, tea, and paste...
Darshan Mehta, who lectures on integrative medicine at Harvard Medical School, stated in his statement to The Washington Post that, according to Ayurvedic ideology, a single element cannot be a solution to a problem and said, "It is very American and Eurocentric to take a single thing and think that it is a solution and put it on the market." "approach," he said.
Nowadays, the main reasons why people use ashwagandha are tension and anxiety. However, research on this subject contains both small and unclear results.
For example, a recent study of 120 people in Australia found that there was no difference between ashwagandha and placebo in reducing tension and fatigue in middle-aged users. However, in another two-month study with 60 participants, there was a 40 percent decrease in the anxiety values of those using ashwagandha and a 24 percent decrease in the fear values of those using a placebo. Both studies were funded by the same manufacturer of the ashwagandha supplement.
On the other hand, it is not clear what substance in ashwaganda may have created these effects.
There are several studies on the effect of Ashwagandha on testosterone levels. On the other hand, increasing the normal testosterone level has no clear benefit and has many risks, including acne, sleep apnea, and prostate enlargement.
Many people turn to ashwagandha to increase muscle mass. Because there are several small studies showing that this may be effective. For example, a study in 38 men found that 12 weeks of ashwagandha supplement use improved strength training performance. However, this research was also financed by the company that produced the supplement in question.
In short, the limited number of these studies and the insufficient knowledge of the effect of ashwagandha on testosterone levels raise questions about the use of these supplements for body development.
Chiti Parikh, director of integrative health at Weill Cornell Medical School, said, “My advice is to use this herb for a limited time and then get checked again.”
It is known that patients using high doses of ashwagandha experience gastrointestinal side effects such as nausea and diarrhea. Moreover, there are cases where significant liver damage has been associated with high doses. Parikh said, “When it comes to Ashwagandha, more is not always better. "What is valuable is determining the real measure for the person," he said.
Mehta stated that ashwagandha is generally a safe plant, but contaminations in supplement products can be alarming. For example, heavy metals were detected in some artifacts in the past. Moreover, cases of liver damage related to ashwagandha have also been recorded. Some of these incidents resulted in hospitalization due to acute liver failure.
Experts state that these people should not use ashwagandha:
1) Pregnant women and breastfeeding women: There are concerns that high doses of ashwagandha may cause miscarriage.
2) Those using other sedatives: Do not mix Ashwagandha with drugs that have a sedative effect. If you think that ashwagandha may interact with the medications you use, consult your physician.
3) If you are intolerant to plants in the nightshade family: Ashwagandha is a member of the nightshade family, which includes vegetables such as eggplant, bell pepper and tomato. People who are intolerant to these vegetables should not use ashwagandha. If you experience symptoms such as nausea and abdominal pain after taking ashwagandha, it is better to stay away.
On the other hand, the US National Institutes of Health recommends that people with autoimmune or thyroid disorders avoid ashwagandha. Moreover, it is thought that this herb may interact with thyroid hormone medications. Finally, individuals with prostate cancer should not use ashwagandha due to its effect on testosterone levels.
Published in The Washington Post, “Should I take ashwagandha for sleep? Here's what the science says.” Compiled from the article titled.