Ashwagandha (Withania somnifera) is a small shrub whose roots have been central to Ayurvedic medicine for thousands of years. This herb is classified as an adaptogen, meaning it helps the body manage and adapt to stress, primarily through its traditional use for promoting vitality and reducing anxiety. The herb’s reputation for supporting general wellness has recently led to increased scientific scrutiny regarding its specific effects on metabolic health. Research now seeks to determine whether Ashwagandha’s benefits extend to the direct management of blood sugar.
Clinical Evidence Supporting Glucose Control
Human clinical trials have consistently indicated that Ashwagandha supplementation can positively influence several key metrics related to blood sugar regulation. Studies show that the herb can help moderate alterations in blood glucose and glycated hemoglobin (HbA1c) levels. This suggests a systemic effect on glucose control.
Specific research has detailed significant improvements in fasting blood sugar (FBS) and post-prandial blood sugar (PPBS), which is the glucose level measured after a meal. One trial demonstrated that participants who took Ashwagandha experienced improved levels of FBS and serum triglycerides compared to a placebo group. Furthermore, improvements have been noted in HbA1c, which provides a three-month average of blood sugar control, confirming a sustained effect.
How Ashwagandha Influences Glucose Metabolism
The mechanism by which Ashwagandha helps to lower blood sugar is complex and involves two primary pathways: direct action on cells and indirect influence through stress hormones. The herb contains active compounds called withanolides, which modulate glucose homeostasis. These compounds appear to improve the body’s ability to utilize insulin effectively.
Ashwagandha enhances insulin sensitivity, which is how well the body’s cells respond to the insulin hormone. By making muscle cells more receptive, the herb promotes the efficient uptake of glucose from the bloodstream into the cells for energy or storage. This increased glucose uptake acts to reduce circulating blood sugar levels.
The herb’s adaptogenic properties offer a second, indirect pathway for glucose regulation by focusing on the body’s stress response. Chronic stress results in the sustained release of cortisol, a stress hormone known to negatively impact insulin function. High cortisol levels can trigger gluconeogenesis, the liver’s process of producing new glucose, thereby keeping blood sugar elevated. By reducing cortisol levels, Ashwagandha indirectly supports a better insulin response and mitigates stress-induced glucose spikes.
Practical Considerations: Dosage and Safety
Individuals seeking to use Ashwagandha for metabolic support often look for standardized root extracts, available in capsule or powder form.
Dosage
A common daily dosage for standardized root extract generally falls within the range of 300 mg to 600 mg. Some clinical studies have used higher amounts, such as 1000 mg to 1200 mg per day of root extract, to achieve more pronounced effects on blood sugar.
Safety Warnings
While generally considered safe for most healthy adults, Ashwagandha can cause mild side effects, including drowsiness, mild gastrointestinal upset, or diarrhea, particularly when taken in large doses. Certain individuals should exercise caution or avoid the supplement entirely, including those who are pregnant or nursing, as the herb is considered likely unsafe during pregnancy. People with autoimmune conditions should also consult a physician, as Ashwagandha may increase immune system activity.
The most critical safety warning is for individuals currently taking prescription medication for diabetes, such as insulin or sulfonylureas. Since Ashwagandha can actively lower blood sugar, combining it with diabetes drugs can increase the risk of hypoglycemia, or dangerously low blood sugar. Close monitoring of blood glucose levels is necessary when combining the herb with existing diabetes treatments. Consult with a healthcare provider before introducing Ashwagandha into a regimen to manage potential drug interactions.