Although ashwagandha has captured the interest of wellness enthusiasts globally, experts warn that it isn’t the one-stop-solution that it’s being touted as. Here’s what you should know about nature’s adaptogen
Ashwagandha is known to have qualities to reduce stress and improve immunity. Representation pics/Istock
From Oprah to Gwyneth Paltrow to Masaba Gupta, ashwagandha has taken the celebrity circle by storm. The purported benefits are several — stress management, improved energy, focus, and cognitive function, and even better immunity. So, what’s making this Ayurvedic herb the newest buzzword in wellness? Should you incorporate it into your routine?
Decoding the hype
“Ashwagandha, also known as Indian ginseng or winter cherry, is a herb that has been used for centuries in Ayurveda. It is often associated with benefits such as reducing stress, improving sleep, supporting immunity, and increasing stamina. Some studies suggest it may help regulate blood sugar, enhance memory and improve reproductive health,” says Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane.
Gwyneth Paltrow has spoken positively of ashwagandha root as a supplement. Pic Courtesy/@gwynethpaltrow
Elaborating on the use of the term ‘adaptogen’, she explains that “the term refers to natural substances thought to help the body handle stress and find balance. As stress levels rise and health issues related to lifestyle increase, people are looking for natural solutions.” While there is some scientific evidence supporting the herb’s adaptogenic qualities, she cautions that these findings should be considered carefully as research is ongoing.
Ginseng (above) and tulsi are also natural adaptogens, but require careful medical supervision when being added to the diet
Not a magic pill
Despite the benefits, the herb is not right for everyone, Sheikh says, adding that pregnant and breastfeeding women should avoid it due to limited safety data. Individuals with thyroid disorders, autoimmune conditions, or low blood pressure must talk to their doctors before use, as it can interfere with medications. In high doses, it may cause an upset stomach, diarrhoea, or drowsiness.
Masaba Gupta. Pic Courtesy/@masabagupta
“The bottom line is that while it can be safe for many, self-prescribing without professional advice is not a good idea,” she notes. Instead, she emphasises a balanced nutrition routine that includes whole grains, lean proteins, fruits, and vegetables to support natural stress resilience. Complement this with mind-body practices such as yoga, meditation, or deep breathing.
A balanced lean protein diet can help absorb the supplements better
“Interestingly, other herbs such as tulsi and ginseng are also touted as natural adaptogens, but like ashwagandha, they too should be consumed after consultation with a medical professional. These supplements are not magic pills. Think of them as a supportive tool, not a substitute for healthy food, exercise, and medical care,” she signs off.
Amreen Sheikh
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