Pros and cons of ashwagandha

Ashwagandha, also called Indian ginseng or winter cherry, is a Sanskrit word used to describe the smell of its root — “like a horse.” Used in traditional Ayurvedic and Unani medicine systems of India, the National Institute for Complementary and Integrative Health (NICIH) says there is research showing that some preparations of the herb may be useful in relieving insomnia and stress. For example, a 2021 study published in PlosOne indicates that it may be effective in easing insomnia, which can be stress-related. Plus, limited evidence shows it might increase the release of testosterone, increasing free testosterone levels and sperm quality, if it’s taken for two to four months. But, says the NICIH, there isn’t solid evidence to know if it can help with asthma, athletic performance, cognition, diabetes, menopause or female infertility.

So, is it safe to try? The NIH Office of Dietary Supplements says in studies that “ashwagandha has been well tolerated by participants for up to about three months. Common side effects are mild and include stomach upset, loose stools, nausea, and drowsiness.” It’s also been found that overly large doses can cause vomiting and gastro-upset. There are no long-term studies to evaluate if the herb is safe when used for many months or years. We do know that since it can increase testosterone levels, men with hormone-sensitive prostate cancer should avoid it; and it can interact with benzodiazepines or anticonvulsants, increasing drowsiness.

The bottom line: Talk to your doctor about using it and check out iHerb.com’s blog, “Ashwagandha — The Best Supplement for Stress Support.”

Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively.