Ashwagandha explained: what do we know and what don't we know?
Ashwagandha has popped up everywhere in recent years.
On social media. In pharmacies. In supplements for stress, relaxation, sleep, and energy.
And as often happens when an ingredient becomes popular, the promises grow faster than the nuance.
So, what is ashwagandha actually? What does research show? And at least as important: what do we know about its safety?
At GZOND, we believe you should know both sides before you decide to use a supplement.
What is ashwagandha?
Ashwagandha is the popular name for Withania somnifera, a plant traditionally used within the Ayurvedic tradition.
Food supplements contain extracts from the root and sometimes other parts of the plant, among other things.
This also immediately means that not every ashwagandha supplement is the same.
Products can differ in:
- which part of the plant is used;
- the way the extract is made;
- the concentration;
- the amount per daily dosage;
- the amount of so-called withanolides.
Therefore, just seeing the word ashwagandha on the front of a bottle tells you relatively little.
Why has ashwagandha become so popular?
Ashwagandha is mainly sold in products focused on stress, relaxation, and sleep.
Research has been conducted on this as well.
The American National Center for Complementary and Integrative Health (NCCIH) concludes that some ashwagandha preparations may have an effect on stress and insomnia. At the same time, many studies are small and use different extracts and dosages. As a result, the results cannot simply be applied to every supplement. NCCIH
For all sorts of other popular applications, the evidence according to the same authority is still insufficient.
That distinction is important.
“Research has been done” is not the same as “it is proven to work for everyone”.
But what about safety?
This is where the story becomes more important.
In 2024, the RIVM (National Institute for Public Health and the Environment) conducted specific research into the safety of herbal preparations containing ashwagandha.
Reports of harmful effects were included, including effects on the liver and changes in thyroid hormones and cortisol.
It is not clear which people are sensitive to this.
Therefore, as a precaution, the RIVM advises not to use herbal preparations containing ashwagandha. This advice also applies to ashwagandha tea. RIVM
The Netherlands Nutrition Centre (Voedingscentrum) also adopts this advice.
Why do you hear so little about that, then?
Because two things can be true at the same time.
There are studies in which certain ashwagandha extracts show interesting results.
But there are also uncertainties regarding safety.
The NCCIH, for example, describes that short-term use in studies was often well-tolerated, but that there is insufficient information about long-term use. Rare cases of liver damage have also been reported.
Science, therefore, is not always a simple yes or no.
New data can change the assessment.
Extra caution with medications and medical conditions
Furthermore, ashwagandha may potentially interact with medications.
The NCCIH mentions, among others, medications for:
- diabetes;
- high blood pressure;
- thyroid problems;
- epilepsy;
- suppression of the immune system;
- sleep and sedation.
Extra caution is also advised regarding thyroid and autoimmune problems.
Do you take medication or do you have a medical condition? Always discuss supplements with your doctor or pharmacist.
And during pregnancy?
The Dutch advice on this is clear.
The RIVM advises definitely not to use ashwagandha during pregnancy. The NCCIH also advises against use during pregnancy and breastfeeding.
Natural does not automatically mean risk-free
That is perhaps the most important lesson from the whole story.
A plant can be natural and still contain substances that have an effect on your body.
Precisely for this reason, herbs also have:
- side effects;
- dosage differences;
- interactions;
- groups for whom use is not wise.
“Natural” and “safe” are not synonyms.
How do we at GZOND look at this?
We believe that supplements should not only sound appealing.
You must also be honest about what is known and what is still uncertain.
Ashwagandha is a good example of this.
There are studies on potential applications, but in the Netherlands, there is simultaneously an official precautionary advisory not to use ashwagandha.
That is relevant information that you, as a consumer, should know.
As far as we are concerned, health does not start with using as many bottles as possible.
It starts with understanding what you are taking, why you are taking it, and what uncertainties are involved.
Good to know
Do you take medication, are you pregnant, are you breastfeeding, or do you have a medical condition? Always discuss the use of nutritional supplements and herbal preparations with a doctor or pharmacist.
Sources: RIVM, Voedingscentrum, and National Center for Complementary and Integrative Health.
