By William J. Furney
Few natural supplements have gained as much attention as ashwagandha. From TikTok trends to fitness forums, it seems everyone is talking about this ancient herb and the wider class of adaptogens it belongs to. But what exactly is ashwagandha, and how can it help boost mental clarity, recovery and sleep? Let’s take a look at the science behind ashwagandha and other adaptogens, examining their potential benefits for mental clarity, recovery and sleep.
What is Ashwagandha?
Ashwagandha, also known as Withania somnifera, is a small evergreen shrub that grows in India, the Middle East and parts of Africa. For centuries, it has been a key component of Ayurveda, the traditional system of medicine in India. The root and leaves of the ashwagandha plant are used to create extracts, which are then consumed to improve physical and mental health.
But it’s only in recent years that the Western world has caught on to its potential benefits. TikTok users, particularly in wellness and fitness circles, are now hailing it as a natural way to manage stress, enhance athletic performance and improve sleep. A search for #ashwagandha on TikTok reveals a surge of clips from influencers showing how they incorporate the herb into their daily routines, whether in smoothies or capsule form.
Adaptogens: Nature’s Stress Relievers
Ashwagandha falls under the category of adaptogens — herbs and mushrooms that help the body resist stressors. They’re said to stabilise physiological processes, improve homeostasis and increase the body’s ability to deal with stress. Other common adaptogens include rhodiola, ginseng and holy basil.
What sets adaptogens apart from other supplements is their unique ability to “adapt” to the needs of the body. They can help calm you when you’re anxious or energise you when you’re feeling fatigued, making them a versatile addition to anyone’s wellness routine.
The Science Behind Ashwagandha
Ashwagandha is best known for its ability to reduce stress and anxiety. Various studies have backed these claims, showing that the herb can lower cortisol levels — the hormone responsible for stress. In a study published in the Indian Journal of Psychological Medicine, participants who took ashwagandha reported significantly lower stress levels compared to those who took a placebo. They also had a reduction in serum cortisol levels by up to 30% .
It’s not just stress management that ashwagandha seems to excel at. The herb has also been linked to improved athletic performance, particularly in terms of muscle strength and recovery. Research published in The Journal of the International Society of Sports Nutrition found that men who took ashwagandha while undergoing resistance training had significantly greater increases in muscle strength and size compared to those who took a placebo .
How Ashwagandha Can Improve Sleep
One of the most talked-about benefits of ashwagandha on TikTok is its ability to improve sleep. Users report falling asleep faster, staying asleep longer and waking up feeling more refreshed. These claims aren’t just anecdotal; a 2019 study in Cureus Journal of Medical Science found that ashwagandha root extract significantly improved sleep quality in participants with insomnia .
The herb’s sleep-enhancing properties are likely due to its ability to lower stress and anxiety. With cortisol levels reduced, the body is more able to relax, promoting a more restful sleep. But as many TikTok users point out, it’s essential to find the right dosage, as too much can have a sedative effect, leaving you groggy the next morning.
TikTok Trends: What Are Users Saying?
Scrolling through TikTok, you’ll find countless clips of users incorporating ashwagandha into their daily lives. Some share their experiences of better sleep and reduced anxiety while others focus on the herb’s performance-enhancing benefits. In one popular video, an influencer demonstrates how she mixes ashwagandha powder into her morning smoothie, claiming it helps her stay calm and focused throughout the day. Another swears by ashwagandha for its ability to reduce post-workout soreness.
It’s clear that for many TikTok users, ashwagandha has become a daily staple. But it’s worth noting that individual experiences with the herb can vary, and what works for one person might not work for another. As with any supplement, it’s essential to consult with a healthcare provider before adding ashwagandha to your routine, especially if you’re already taking medication.
Other Popular Adaptogens
While ashwagandha is currently dominating the adaptogen trend on TikTok, it’s not the only one worth trying. Rhodiola rosea, for example, is a popular adaptogen that has been shown to reduce fatigue and improve endurance. A study in the International Journal of Sports Nutrition and Exercise Metabolism found that athletes who took rhodiola performed better during endurance exercises compared to those who took a placebo .
Ginseng is another adaptogen commonly used to enhance energy and cognitive function. A study published in The Journal of Ginseng Research found that ginseng improved mental performance in healthy individuals .
How to Incorporate Ashwagandha and Adaptogens into Your Routine
If you’re interested in trying ashwagandha, you can easily incorporate it into your routine. Many people prefer taking it in capsule form while others enjoy adding ashwagandha powder to smoothies, teas or even baked foods.
The recommended dosage can vary depending on the form you’re taking, but studies suggest that 300-500 mg of ashwagandha extract per day — about a teaspoon — is a good starting point for most people . It’s important to start with a lower dose and gradually increase it to see how your body responds.
Are There Any Ashwagandha Side Effects?
Although ashwagandha is generally considered safe, it’s not without potential side effects. Some people report digestive upset or drowsiness when taking high doses. Pregnant or breastfeeding women should avoid ashwagandha, as there isn’t enough research to confirm its safety in these cases.
Ashwagandha and other adaptogens are not miracle cures, but they can be a valuable addition to a balanced lifestyle. Whether you’re looking to manage stress, improve sleep or enhance your physical performance, these herbs offer a natural way to support your body through everyday challenges.
* Image shows ashwagandha in natural, powdered and pill form. Source: File.