From social media feeds to celebrity endorsements, ashwagandha, also known as withania somnifera, is having a moment. “Depending on who you follow on social media, you may have come across talk of a little-known herb called ashwagandha over the past year,” with celebrities “including Meghan Markle, Gwyneth Paltrow and Jennifer Aniston are reported to use ashwagandha for its calming effects.” The hashtag #ashwagandha garnered more than 670 million views on TikTok in 2024 alone, according to trend data.

But beyond the buzz, what does the science say about this ancient herb, and should you consider adding it to your wellness routine?

What is Ashwagandha?

ashwagandha is a staple of Ayurvedic medicine, an ancient Indian healing system centered on balancing the body, mind, and spirit. Ayurveda utilizes natural treatments like herbal remedies, dietary adjustments, physical therapy, meditation, and yoga. For thousands of years, ashwagandha root has been used as an “adaptogen,” which means “it could help people become more resilient to various types of stress, whether biological, physical, or chemical.”

In the U.S., ashwagandha is readily available in supplement form, from capsules to powders, at health food stores, pharmacies, and online retailers. The Council for Responsible Nutrition (CRN), a leading trade association for the dietary supplement industry, emphasizes that consumers should look for products from reputable manufacturers that follow good manufacturing practices (GMPs).

Potential benefits: Stress,Sleep,and More

While more research is needed,preliminary studies suggest several potential benefits of ashwagandha.

Stress and Anxiety Relief: “The strongest evidence available for ashwagandha is as a stress and anxiety reliever.” A review of several small studies “showed that ashwagandha can significantly reduce levels of perceived stress and anxiety in people,” possibly by regulating stress hormones like cortisol.

Improved Sleep: The scientific name “somnifera,” meaning “sleep-inducing,” hints at ashwagandha’s potential sleep benefits. Some “trials show it can help people fall asleep faster and enjoy deeper, more restful sleep, thus boosting energy levels.” This could be beneficial for those with insomnia, though it remains unproven whether ashwagandha is superior to traditional sleeping pills.

Physical Performance: Ashwagandha may benefit athletes and fitness enthusiasts. Some “research indicates that ashwagandha can improve strength, muscle mass and oxygen use during exercise.” The Sanskrit meaning of ashwagandha, “the smell of a horse,” symbolizes its purported ability to impart the strength and stamina of a horse.

male Fertility: For men, “ashwagandha has been shown in some small studies to boost testosterone levels and improve fertility by increasing sperm count and motility.” This may be linked to dehydroepiandrosterone (DHEA), a naturally produced sex hormone and a precursor to testosterone.

Cognitive Function: Ashwagandha has been linked to “improved cognitive function, such as better memory and focus.” Studies involving older adults with mild cognitive impairment suggest it may reduce oxidative stress and inflammation, factors that can negatively affect memory and thinking.

Emerging Research: Long COVID and Blood Sugar

Researchers are also exploring ashwagandha’s potential in addressing long COVID symptoms. Ongoing “clinical trials” are “investigating whether ashwagandha may be effective in treating long COVID symptoms such as fatigue and cognitive dysfunction,” though “there’s no robust evidence yet.”

Additionally, “ashwagandha is rich in phytochemicals, including withanolides,” which “are thought to help cells absorb glucose from the bloodstream.” This could potentially “lower blood sugar in both healthy people and those with diabetes,” though more extensive research is needed. Animal studies suggest that withanolides also possess anti-inflammatory properties.

The Counterargument: Is Ashwagandha Just Hype?

While anecdotal evidence and preliminary studies paint a promising picture, some experts caution against overstating ashwagandha’s benefits. Dr. Brent Bauer, director of the Mayo Clinic Complementary and Integrative Medicine Program, emphasizes the need for larger, more rigorous clinical trials to validate the existing findings. He notes that many studies are small and may not be representative of the general population. “It’s crucial to approach these findings with cautious optimism and to avoid relying solely on ashwagandha as a treatment for any medical condition,” Bauer said in a recent interview.

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