You can’t open your social media feed these days without seeing some sort of viral health claim about Ashwagandha, an ancient plant that is getting its moment in the sun. It makes sense, considering so many of us these days are anxiety-ridden insomniacs seeking ways to relieve our suffering without pharmaceuticals.
Wellness influencers, TikTok, and YouTube have made ashwagandha a hot topic, often being touted as a “miracle herb” for stress, sleep, and libido. Trending hashtags like #adaptogens #stressrelief and #naturalwellness have contributed to its widespread adoption.
Its potential testosterone-boosting effects have also made it popular in fitness and bodybuilding circles while others suggest it may boost brain function and improve focus. Famous athletes such as Tom Brady are jumping on the bandwagon with ashwagandha-based supplement lines, hoping to offer Brady-like enhancement of physical performance to us laypeople.
But are there any studies that support these claims? Is Ashwagandha right for you, and if so, what Canadian-made products can you safely turn to, and spend your hard-earned money on? Read on to find out.
What is Ashwagandha?
Ashwagandha (Withania somnifera), also known as Indian ginseng, is an evergreen shrub native to parts of India, Africa, and the Middle East. It has been a staple in traditional Ayurvedic medicine for thousands of years, valued for its adaptogenic properties that are believed to help the body manage stress.
Adaptogens are natural substances, typically herbs, that help the body adapt to stress and maintain balance (homeostasis). They work by regulating the body’s stress response systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system.
Ashwagandha is thought to be one of the most powerful adaptogens. It helps the body adapt to stress by supporting the natural stress response system and promoting balance and resilience.
Watch the 2 minute video below to learn about the hypothalamic-pituitary-adrenal, or HPA, axis, which plays an important role in our stress response.
Health Benefits and Supporting Studies
While humans have used the plant medicinally for millennia, scientific research into ashwagandha’s health benefits has yielded promising results. Clinical trials suggest that ashwagandha may lower cortisol levels, improve resilience against anxiety, enhance memory, boost endurance, enhance muscle strength and recovery in athletes and even support immune function.
With growing scientific interest, this ancient remedy continues to gain recognition as a natural supplement with broad potential benefits. Be aware however that not all parts of the ashwagandha plant are equal; the roots contain the most powerful and plentiful active molecules. Some companies may mix roots with leaves so be careful when selecting your product so you understand what you’re purchasing.
Here are a few reasons why you may want to consider trying it.
- Stress and Anxiety Reduction: Some studies suggest that ashwagandha can effectively reduce stress and anxiety levels.
- Sleep Improvement: Ashwagandha may aid in improving sleep quality, particularly in individuals with insomnia.
- Male Sexual Dysfunction: Studies show that ashwagandha may help with increase in sperm concentration, ejaculate volume, motile sperm count and an increase in the serum levels of testosterone.
However, it’s important to note that many of these studies have small sample sizes and varying methodologies, necessitating further research to confirm these findings.
Check out our section on anxiety to learn more about managing anxiety through lifestyle changes, diet, and understanding various anxiety disorders.
Potential Risks and Contraindications
While ashwagandha is generally considered safe for short-term use (up to three months), it may cause side effects in some individuals, including:
- Gastrointestinal issues such as stomach upset, diarrhea, and vomiting.
- Drowsiness.
- Rare instances of liver injury.
Certain individuals should exercise caution or avoid ashwagandha altogether:
- Pregnant and Breastfeeding Women: Ashwagandha is not recommended due to potential risks.
- Individuals with Autoimmune Diseases: Conditions such as rheumatoid arthritis, lupus, and multiple sclerosis may be exacerbated by ashwagandha.
- Those with Thyroid Disorders: Ashwagandha may alter thyroid hormone levels, necessitating caution.
- People with Liver Conditions: Due to rare reports of liver injury, individuals with liver disease should avoid ashwagandha.
- Before Surgery: Ashwagandha may interact with anesthesia; it’s advisable to discontinue use at least two weeks prior to scheduled surgery.
If You’re on These Medications, Avoid Ashwagandha
Ashwagandha may interact with certain medications, including drugs that lower blood sugar, affect the immune system, and regulate thyroid hormones. These include:
- Blood Sugar-Lowering Medications such as Insulin, Glumetza (metformin), Glucotrol (glipizide), Ozempic or Wegovy (semaglutide).
- Blood Pressure-Lowering Medications such as Norvasc (amlodipine), Tenormin (atenolol), Lasix (furosemide), Cozaar (losartan).
- Benzodiazepines and other sedative medications such as Benzodiazepines like Valium (diazepam) and Klonopin (clonazepam), opioid medications like Roxicodone or Xtampza ER (oxycodone), sleeping medications like Ambien (zolpidem).
- Immunosuppressant Medications such as organ transplant medication like Prograf (tacrolimus), Corticosteroids like Rayos (prednisone), some chemotherapies.
- Medications That Can Harm the Liver such as Indocin (indomethacin), Dilantin -(phenytoin), Rifadin (rifampin).
- Thyroid Hormone Medications such as Armour Thyroid (desiccated thyroid), Synthroid, Tirosint, or Unithroid (levothyroxine), Cytomel (liothyronine).
If you are interested in taking ashwagandha, make sure you talk to your healthcare provider or pharmacist about potential interactions with any medications or supplements you take.
Canadian-Made Ashwagandha Supplements
While Health Canada does not approve ashwagandha for use in supplemented foods, ashwagandha supplements are available in Canada as natural health products (NHPs). These products must obtain a Natural Product Number (NPN) from Health Canada, indicating they have been reviewed for safety, efficacy, and quality.
Here are three Canadian-made ashwagandha supplements that have received NPNs:
- CanPrev Ashwagandha: This supplement contains 600 mg of ashwagandha per capsule. Price: Approximately $29.99 for 90 capsules.
- Organika Ashwagandha: Provides 500 mg of ashwagandha root extract per capsule. Price: Around $25.99 for 60 capsules.
- New Roots Herbal Ashwagandha: Provides 500 mg of ashwagandha root per capsule. Price: Around $27.99 for 60 capsules.
As the wellness world embraces ashwagandha, it’s easy to get swept up in the hype. While the research is promising and this ancient adaptogen may offer genuine support for stress, sleep, and even athletic performance, it’s essential to proceed with caution. Natural doesn’t always mean harmless—especially if you’re taking other medications or have underlying health conditions.
If you’re considering adding ashwagandha to your routine, consult with your healthcare provider or pharmacist first. With professional guidance and the right product, this time-tested herb could be a meaningful part of your wellness toolkit.
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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment.
