What is ashwagandha? What it does for the body and side effects

As economic and environmental factors have contributed to rising stress levels, many Americans are turning to conventional therapies for help. Common treatments for stress include getting better sleep, breathing exercises, rebalancing work and home life, and spending more time outdoors.

Others find that the food and nutrients they put into their bodies can be helpful. Foods like fish, whole grains, fruits, vegetables and healthy fats, for example, have been known to reduce stress. Another plant-based product known for its stress-relieving properties is ashwagandha. "Ashwagandha has been shown to help reduce stress, anxiety, and improve brain function," says Julia Zumpano, RD, registered dietitian at Cleveland Clinic's Center for Human Nutrition.

Ashwagandha, also known as withania somnifera, Indian ginseng, or winter cherry, is an evergreen shrub found in India, the Middle East and parts of Africa. "It is mostly used in the form of a supplement − as a capsule, powder or liquid extract," says Uma Naidoo, MD, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the author of "This is Your Brain on Food."

Ashwagandha has been used for thousands of years and is praised in research from the African Journal of Traditional, Complementary, and Alternative Medicine as one of the most important and widely benefiting herbs of Ayurveda − the traditional system of medicine in India. "It is not surprising that this botanical has health benefits," says Carol Johnston, PhD, RD, a professor of nutrition at Arizona State University. "Plants produce highly sophisticated compounds to protect them from environmental insults and many of these protective properties extend to human tissues when ingested."

Some of the benefits that come from ingesting ashwagandha include "boosted energy levels, anxiety treatment, enhanced focus and reduced stress," says Josh Redd, NMD, the founder of RedRiver Health and Wellness and author of "The Truth About Low Thyroid." Indeed, ashwagandha has been classified as an adaptogen − a natural substance that helps the body cope with stress. Research shows ashwagandha works to reduce stress, in part, because the herb reduces activity in one's HPA axis − the part of the brain in charge of regulating stress response.

Naidoo says ashwagandha may also aid those struggling with poor sleep, memory issues or arthritis; and it may also be helpful against type-2 diabetes because it helps lower blood sugar levels in people with insulin resistance.

Zumpano says ashwagandha is also sometimes recommended to help men with testosterone levels or fertility issues, though supporting research is still ongoing.

While "small to moderate doses of ashwagandha are considered safe," says Zumpano, "large doses have reported side effects." These include gastrointestinal distress such as nausea, diarrhea and vomiting. The herb is a nightshade that belongs to the same vegetable family as tomatoes, potatoes, peppers and eggplants, explains Redd; "and some people with autoimmune diseases find that nightshades flare up their system."

Pregnant women is another group that Naidoo recommends "should be cautious about taking ashwagandha. Always speak to your health-care provider first."

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