Adaptogens have become a very popular topic in recent years, and ashwagandha is one of the most mentioned. As the name itself suggests, adaptogens supposedly help the body adapt to stress. So it’s no surprise that their popularity is rapidly growing among people. However, these “zen” favorites are not particularly new.
Ashwagandha has been used in Ayurvedic medicine for hundreds of years due to its alleged numerous health benefits – from boosting energy levels, regulating the nervous system, improving sleep and rest, preventing or stopping hair loss caused by stress, and even enhancing libido. Some also recommend it for gut health.
Anything that can help us better cope with stress catches our attention, but we cannot approach such things without a healthy dose of skepticism. What can ashwagandha really do, and are there side effects to watch out for? Before that part, let’s clarify why Denmark banned ashwagandha in 2023.
Why Denmark banned ashwagandha
Denmark banned ashwagandha in dietary supplements in April 2023 due to a Danish Technical University (DTU) report from 2020, which pointed out risks, including possible negative effects on thyroid hormones and sex hormones, fertility, as well as potential abortive properties, making it impossible to determine a safe dose.
A detailed review of the report showed that no new data were presented, but only a summary of earlier scientific experiments. One rodent study showed that ashwagandha reduced sperm quality and quantity, while one human trial showed that ashwagandha could increase thyroid hormone levels. If thyroid hormones rise too much, this can lead to a rare condition called thyrotoxicosis. Although these side effects are concerning, the report does not provide clear evidence of ashwagandha’s impact on hormones and fertility. The cases mentioned by the authors are rare, and many studies found no evidence of thyroid issues.
As for abortion, the report does not provide any clinical evidence that ashwagandha is an abortifacient. It cites a World Health Organization recommendation that people should not consume ashwagandha during pregnancy or breastfeeding because “there is information that the root was used as an abortive.” The origin of this information is unclear but was likely passed down within the Ayurvedic medical system. On the other hand, some scientific papers state that ashwagandha is safe to use during pregnancy and was even used to strengthen health before and after childbirth. Without clear evidence, Denmark chose the most cautious option and completely banned ashwagandha.
What is ashwagandha
Ashwagandha – also known as Withania somnifera or “Indian ginseng” – is a root widely used in Ayurvedic medicine.
“One of the main properties of ashwagandha is its adaptogenic effect,” says acupuncturist and naturopathic doctor Ellie Heintze. “It can help balance stress levels, boost mood, as well as improve mental clarity and focus. There are also studies showing that ashwagandha may help with inflammation and pain reduction.”
Many studies on adaptogens are small and limited in scope, so there is not much clinical data confirming all the potential benefits of adaptogens for the body.
Pros and cons of ashwagandha
The Healthline website lists potential benefits of ashwagandha including: reducing stress and anxiety, improving athletic performance, alleviating symptoms of certain mental conditions, possibly increasing testosterone levels and fertility in men, reducing inflammation, better brain function and memory, and improved sleep quality.
Ashwagandha is likely safe for most people when used for up to 3 months, although its long-term effects are not known.
However, ashwagandha may not be safe if a person is:
pregnant
breastfeeding
has hormone-sensitive prostate cancer
taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates
about to undergo surgery
has an autoimmune or thyroid disorder
has liver problems
Some people taking ashwagandha supplements have reported the following side effects:
upper gastrointestinal discomfort
drowsiness
diarrhea
vomiting
The effects of ashwagandha may not be immediate, and it may take several months before results are noticed.
Always consult your doctor to make sure that taking ashwagandha or other supplements is safe for you.
Ideas to help you reduce stress
- Spend time in nature.
- Make sure to get enough sleep.
- Move your body through activities you enjoy.
- Spend time with loved ones.
- Set boundaries to protect and prioritize your physical and mental health.
