Is Ashwagandha really the king of all herbal supplements, or just another TikTok trend?

If your TikTok algorithm cares about your health and well-being, there’s a good chance the word ashwagandha has been thrown around a lot. There’s also a good chance that you’ve seen one too many videos on the best low-calorie, high-protein McDonalds swaps. Ignore the latter; we’re here to tell you that the next time a video on ashwagandha pops up in your feed, you should listen to it. Or, if you need the real insider scoop on ashwagandha, stick around to find out if ashwagandha is really as good as the TikTok community says it is.

So, TikTok loves ashwagandha, but what is it exactly, and where does it come from? Ashwagandha is a powerful medicinal herb that has been used in Ayurvedic medicine for centuries. It's native to India and Southeast Asia, and it grows as a small shrub with yellow flowers. Nowadays, ashwagandha, also known by its botanical name, Withania somnifera, is becoming increasingly popular in supplement form as today’s younger generations become more and more interested in their health and wellbeing. People take it for a variety of reasons, from stress relief and sleep to mental function and reduced inflammation. While the scientific research on ashwagandha is still ongoing, there are plenty of testimonials from people who swear by its benefits. Especially if you frequent TikTok (Kubala J et al., 2023) .

So what makes Ashwagandha so special? Some experts believe that it helps to control your body’s mediators of stress. Others suggest that it helps support restful sleep and mental alertness. With a plethora of benefits that will have most people shouting, ‘Hey, that sounds like something I need’, it's clear that ashwagandha is a hot topic, and it won’t be going away anytime soon. Whether you're looking for a natural way to relieve stress or just curious about the latest wellness trend, ashwagandha is a supplement worth considering (Kubala, J et al., 2023). 

Have you heard all the buzz about ashwagandha on TikTok? Well, we're about to dive in and reveal the best benefits of this powerful herb. Ashwagandha has been used for centuries in Ayurvedic medicine and has been traditionally used as an adaptogen. Let’s take a look at the most notable and researched benefits of ashwagandha.

Since none of us get enough of it, sleep has remained one of the hot topics on the health and well-being side of social media. From magnesium supplements and herbal tea solutions to sleepy girl mocktails and blue light glasses, ashwagandha has become the latest sleep solution to burst into your TikTok feed.

So, how does ashwagandha help sleep? In 2019, ashwagandha extract was tested for its effectiveness in people with insomnia. The 2019 study revealed that supplementing with ashwagandha led to a significant increase in sleep efficiency and sleep duration compared to a placebo group. The study showed that ashwagandha could play a role in improving sleep quality and sleep onset latency, which refers to how long it takes you to fall asleep (Medina, J., 2023).

Another thing that we could all use some assistance with is stress. From busy schedules, social calendars, and countless errands, it's easy to get stressed, and it’s hard to unwind. Thankfully, one of the primary benefits of ashwagandha is that it may help reduce stress and anxiety. Ashwagandha contains compounds that interact with the body's nervous system, reducing the release of stress hormones like cortisol and adrenaline. This helps promote a state of calmness, allowing you to deal with daily stresses without becoming overwhelmed (Onque, R., 2023).

Additionally, a 2021 systematic review published in the Journal of Herbal Medicine pursued seven different studies across 500 adults in India. The topic of this research was the effects of ashwagandha on stress and anxiety. These studies revealed that participants saw a reduction in their levels of stress, anxiety, and cortisol levels after six to eight weeks (Onque, R., 2023).

With the growing recognition of its benefits, ashwagandha has become a trusted supplement for those seeking natural remedies to support their mental wellness.

If you’re lucky enough not to struggle with sleep and stress, ashwagandha can still support your goals. Among other things, ashwagandha is well-known for its benefits surrounding athletic performance. This herb has been used for centuries in traditional Ayurvedic medicine to support strength, endurance, and overall vitality. Research has shown that ashwagandha can support physical performance by reducing fatigue, improving cardiorespiratory endurance, and increasing muscle strength. It also has anti-inflammatory properties, which can help speed up recovery time after intense exercise (Hinchman, W., 2022).

A common goal among athletes, gymgoers, and bodybuilders is increased strength. There’s nothing like a new PB to boost your ego. Supplementing with ashwagandha can improve muscle mass and strength, with a study published in The Journal Of The International Society Of Sports Nutrition showing that participants supplementing with 300mg of ashwagandha root twice per day experienced significantly greater increases in strength, muscle size, and testosterone levels, and a reduction in post-exercise muscle damage and reduced body fat (Hinchman, W., 2022).

So whether you're an athlete, bodybuilder, or just looking to get in better shape, taking ashwagandha may give you an extra edge in reaching your fitness goals. 

Ashwagandha has been used in traditional Ayurvedic medicine for centuries, with one of its most popular benefits surrounding inflammation. Inflammation is the body's natural response to injury or infection, but when it becomes chronic, it can lead to serious health problems. Ashwagandha contains compounds like WA that have anti-inflammatory effects and may help to reduce inflammation markers in the body. What sets ashwagandha apart is that it also has adaptogenic properties, meaning it can help the body better manage and cope with stress, which can also contribute to inflammation (Kubala, J et., 2023). 

Whether you’re studying, working in an office, or working a physically demanding job that requires focus and clear thinking, ashwagandha can help you out. This compound supports the formation of neurons and promotes advanced neuroprotection. Ashwagandha has shown increased antioxidant activity in the brain in animal models and helped prevent excess levels of corticosterone. This compound can also help stimulate the production of BDNF, a neurotrophic growth agent (Examine, n.d).

One area that ashwagandha can support is blood sugar levels. Ashwagandha may help to reduce blood sugar levels, hemoglobin A1c, insulin, blood lipids, and oxidative stress markers. Certain compounds like withaferin A can offer antidiabetic activity that helps to stimulate cells to take in glucose from the bloodstream. As such, ashwagandha may help individuals manage their blood sugar levels, with more and more research developing that showcases its effectiveness in promoting blood sugar control (Kubala, J et al., 2023).

If you’re wondering whether you should supplement with ashwagandha, don’t worry, it’s completely safe as long as you are taking it in accordance with the recommended dose on your ashwagandha supplement packaging.. This adaptogenic herb can help with everything from reducing stress and anxiety to improving brain function and heart health. Additionally, ashwagandha is non-addictive and has very few side effects. If you're looking for a natural way to support your overall well-being, ashwagandha is a safe and trustworthy option.

A 2020 study looked into the safety of ashwagandha and showed that it is safe for all ages and sexes. As with all supplements, it is important to consult a doctor to make sure this supplement is right for you (Millar, H., 2021).

Ashwagandha is a powerful herb that offers a range of incredible benefits to support your goals. From supporting mental function and alleviating anxiety and stress to aiding physical performance and reducing inflammation, this adaptogen has something to offer for everyone. Its unique blend of active compounds works to promote overall wellness and balance in the body, making it an excellent choice for those looking to improve their health and wellbeing. Whether you're an athlete, fitness enthusiast, or simply looking to lead a healthy lifestyle, ashwagandha can support you on your journey towards optimal health and success.

If you need help finding the best ashwagandha supplements to support your health and wellbeing goals, we have you covered with our range at ASN. 

Kubala, J et al., (2023). Health Benefits of Ashwagandha, Based on Research. Healthline. https://www.healthline.com/nutrition/ashwagandha

Medina, J. (2023). TikTok Is Really Into Ashwagandha Lately, But Does It Help With Sleep?. Sleepopolis. https://sleepopolis.com/news/tiktok-trend-ashwagandha-to-sleep-experts/

Onque, R. (2023). This popular supplement is ‘very effective’ at reducing stress, anxiety - but you shouldn’t use it all the time, doctor says. Make It. https://www.cnbc.com/2023/12/12/ashwagandha-is-very-effective-at-reducing-stress-anxiety.html

Hinchman, W. (2022). 5 Proven Ashwagandha Benefits That Can Improve Your Training. Muscle & Strength. https://www.muscleandstrength.com/articles/5-proven-benefits-of-Ashwagandha

Examine. (n.d.). Does ashwagandha affect brain health?. https://examine.com/supplements/ashwagandha/faq/does-ashwagandha-affect-brain-health/

Millar, H. (2021). What to know about ashwagandha and diabetes. Medical News Today. https://www.medicalnewstoday.com/articles/ashwagandha-and-diabetes