Ashwagandha has taken the UK wellness industry by storm recently, and for good reason. The evergreen shrub has an impressive amounts of health benefits. We spoke to Dr Vijay Murthy, an Ayurvedic doctor and naturopath in London, to find out more.
What is ashwagandha?
Ashwagandha—also known as Withania somnifera, Indian ginseng or winter berry —is a medicinal plant that has been used in Ayurvedic medicine for over 3,000 years. You'll find it growing naturally in India, the Mediterranean and parts of Africa, but it won't be hardy enough to survive winters in the UK. While its bright red and orange berries are sometimes used topically on the skin, it's the plant's roots, consumed orally, that contain the most benefits. Luckily, the plant easily comes in supplement and powder form over here.
The key thing to know about the plant? “Ashwagandha is an adaptogen and hence helps in stress, be it physical or psycho-emotional stress,” explains Dr Murthy. But what exactly is an adaptogen?The term is immensely popular in the wellness community at the moment, and refers to a plant or mushroom that helps the body respond to stress, anxiety and fatigue, potentially decreasing cortisol and inflammation, and improving performance. In short, it helps us to adapt to stress physically. Below, Dr Vijay breaks down what ashwagandha really can do, and the side effects to be wary of.
Ashwagandha benefits
Several studies, like this one in the Indian Journal of Psychological Medicine (2012), have proven that ashwagandha can significantly reduce cortisol levels, improving stress and anxiety when participants took ashwagandha extract daily.
“Ashwagandha has also been linked to improved reproductive health in men by enhancing sperm quality and testosterone levels, particularly in those with fertility issues,” Dr Murthy explains.
“It also helps women during peri-menopause and post-menopause by combating brain fog, fatigue and irritability,” Dr Murthy continues.
"Ashwagandha may help regulate blood sugar levels and improve lipid profiles, contributing to better cardio-metabolic health."
Who should try it?
"I would suggest ashwagandha to people looking to enhance their physical endurance or those dealing with chronic fatigue and poor sleep, as ashwagandha has shown potential benefits in these areas. Additionally, it may be helpful for individuals with mild cognitive decline, as some studies indicate improvements in memory and cognitive function."
Ashwagandha side effects
“A potential issue with ashwagandha is that it may interfere with thyroid function in some individuals, particularly those with thyroid disorders. It is also advisable for pregnant or breastfeeding women to consult their healthcare provider before taking ashwagandha.”
Misconceptions
“A common misconception that I hear from my patients who take ashwagandha is that they tend to believe it works immediately; in reality, most of its benefits, like stress relief or improved sleep, take several weeks of consistent use to become noticeable. Some patients also think it can replace conventional medications for anxiety or depression, but it should be seen as a complementary therapy rather than a standalone solution.”
Capsules vs powder: how to take ashwagandha
“Capsules (usually 500mg per day) offer a precise and consistent dosage, which is helpful for monitoring its effects over time. For those who prefer a more holistic experience, incorporating ashwagandha powder (usually 3 grams per day) into smoothies or teas is another great option, especially for those who enjoy herbal approaches.”
MEET THE EXPERT
Dr Vijay Murthy, ND, BAMS, MS, MPH, PhD, IFMCP is a leader in the fields of integrating Functional Medicine and Ayurveda, practicing from London's Harley Street. He is engaged in personalised and holistic health care, providing transformational improvements in the health and wellbeing of his patients.
Article sources
Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.
