The Rising Popularity of Ashwagandha: Benefits and Risks

The Rising Popularity of Ashwagandha: Benefits and Risks

Ashwagandha, an ancient herb used in Ayurvedic medicine, has recently gained immense popularity in the wellness community. Known for its adaptogenic properties, Ashwagandha is touted for its ability to reduce stress, improve brain function, and boost overall immunity. However, as its popularity soars, it‘s crucial to understand the potential risks associated with using off-the-shelf supplements.

Why Ashwagandha is Trending

Ashwagandha‘s rise in popularity can be attributed to its numerous health benefits. Studies have shown that it can help reduce stress levels, improve cognitive function, and even enhance physical performance. With the growing interest in natural remedies and holistic health, Ashwagandha has become a go-to supplement for many seeking to improve their well-being.

Recent Studies on Ashwagandha

Recent studies have highlighted the health benefits of Ashwagandha. A review published in the journal Nutrition & Metabolism in 2025 examined the effects of Ashwagandha on various aspects of physical performance, body composition, and medical conditions. The review found that Ashwagandha supplementation can improve strength, endurance, power, recovery, muscle mass, body fat, fertility, anxiety, metabolic health, and aging1.

Another narrative review published in Pharmaceutics in 2023 discussed the health-promoting activities of Ashwagandha, including its neuroprotective, sedative, and adaptogenic effects. The review also highlighted its anti-inflammatory, antimicrobial, cardioprotective, and anti-diabetic properties2.

Influencers Promoting Ashwagandha

Influencers like Andrew Huberman have also contributed to the popularity of Ashwagandha. In various episodes of the Huberman Lab podcast, Huberman discusses the benefits of Ashwagandha, including its ability to lower cortisol levels, reduce anxiety, and improve cardiovascular health3. He recommends taking Ashwagandha later in the day or evening to avoid interfering with the beneficial cortisol surge in the morning.

Potential Risks of Off-the-Shelf Supplements

While Ashwagandha offers many benefits, using off-the-shelf supplements can come with risks. Here are some key points to consider:

  1. Quality and Potency: The quality of Ashwagandha supplements can vary significantly. Off-the-shelf supplements may not contain the advertised amount of active compounds, such as withanolides, which are responsible for its health benefits4. Poor quality supplements may also contain contaminants or fillers that can be harmful.

  2. Shelf Life: Supplements have a shelf life, and their potency can degrade over time. If stored improperly, Ashwagandha supplements can lose their effectiveness, making them akin to taking a placebo4. It‘s essential to check the expiration date and store supplements in a cool, dry place away from direct sunlight.

  3. Side Effects: While Ashwagandha is generally safe for most people, it can cause side effects in some individuals. These can include:

    • Liver Damage: Potential liver toxicity has been reported in some cases.

    • Lower Blood Sugar Levels: Can affect individuals with diabetes or blood sugar issues.

    • Aggravation of Autoimmune Conditions: May worsen conditions like rheumatoid arthritis or lupus.

    • Drowsiness: Some users have reported feeling unusually drowsy or sleepy.

    • Upset Stomach: Gastrointestinal issues such as nausea, stomach upset, and diarrhea.

    • Vomiting: In rare cases, linked to vomiting.

    • Interactions with Medications: May interact with medications for thyroid disorders, blood pressure, and diabetes.

    • Pregnancy and Breastfeeding: Limited research on safety during these periods, generally advised to avoid.

    • Allergic Reactions: Allergic reactions such as skin rashes or itching.

  4. Regulatory Oversight: The supplement industry is not as tightly regulated as the pharmaceutical industry. This means that the quality and safety of off-the-shelf supplements can vary widely4. It‘s important to choose supplements from reputable brands that undergo third-party testing for quality and purity.

Liver Toxicity Studies

Recent studies have raised concerns about the potential liver toxicity of Ashwagandha:

  • A case report published in the journal International Journal of Environmental Research and Public Health in 2023 described a patient who developed acute hepatitis after taking Ashwagandha for a year. The patient experienced jaundice and elevated liver enzymes, which improved after intensive treatment5.

  • A case series from India, published in the journal Hepatology, reported multiple instances of Ashwagandha-induced liver injury. The study found that Ashwagandha could cause cholestatic hepatitis and other liver injuries5.

  • A study from the University of Michigan, published in JAMA Network Open, analyzed data from over 9,500 U.S. adults and found that Ashwagandha, along with other herbal supplements, was associated with potential liver toxicity.

Tips for Safe Use

To ensure you‘re getting the most out of Ashwagandha supplements, consider the following tips:

  1. Consult a Healthcare Professional: Before starting any new supplement, it‘s always a good idea to consult with a healthcare provider, especially if you have pre-existing health conditions or are taking other medications.

  2. Choose High-Quality Supplements: Look for supplements from reputable brands that provide third-party testing results.

  3. Follow Recommended Dosages: Stick to the recommended dosages and avoid taking more than advised.

  4. Monitor for Side Effects: Be aware of any potential side effects and discontinue use if you experience any adverse reactions.

Conclusion

Ashwagandha is a powerful herb with many potential benefits, but it‘s important to approach its use with caution. By choosing high-quality supplements and consulting with healthcare professionals, you can safely enjoy the benefits of this ancient herb.

 

References:

  1. Ministry of Ayush, Government of India. Safety of Ashwagandha (Withania somnifera). Available at: ayush.gov.in

  2. National Institutes of Health. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Available at: ods.od.nih.gov

  3. Medical News Today. Ashwagandha: Health benefits, side effects, and how to use. Available at: medicalnewstoday.com

  4. MDPI. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Available at: mdpi.com

  5. Nutrition & Metabolism. Withania somnifera (Ashwagandha) supplementation: a review of its mechanisms, health benefits, and role in sports performance. Available at: biomedcentral.com

  6. World Journal of Pharmaceutical and Medical Research. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda: A Review. Available at: wjpmr.com


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Disclaimer: The information provided here is not exhaustive by any means. Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.