Let’s be honest: if your health advice is coming from someone who also just posted a dance challenge or a “What I Eat in a Day” video, it’s fair to ask some questions. In the last few years, the dietary supplement market has reached over sixty-nine billion dollars, with 5.2% growth in health supplements marketed through social media (Moloughney, 2025). Of these supplements, one that has risen to the top of the market is Ashwagandha. Sold as a powder, softgel, pill, and even gummy bear, this supplement has generated over 400 million dollars of revenue in 2023, with an estimated global market of 1.7 billion by 2030. With such massive popularity, the question remains—is Ashwanghanda yet another cash crop for alternative medicine or does it truly possess qualities that make it preferable to traditional medicine?
Ashwagandha, or Withania Somnifera, isn’t exactly new. It has been a staple in a traditional Indian system of medicine, also known as Ayurvedic medicine, that has been practiced for over 3,000 years. It is an evergreen shrub that has been historically used to help manage heightened emotions such as stress and sleep deprivation. According to the NIH Office of Dietary Supplements, it is categorized as an “adaptogen,” a type of substance thought to help the body handle stress more effectively (2025). According to their research, Ashwagandha extracts may help reduce anxiety and improve sleep quality for certain people, appealing benefits in today’s high-stress world.
Compared to modern medicine, the contrast is striking. Drugs like benzodiazepines and SSRIs are made to directly influence brain chemistry. Benzodiazepines boost the effects of GABA, a neurotransmitter that helps quiet the nervous system and ease anxiety. SSRIs help balance serotonin levels, which can stabilize mood and reduce symptoms of depression. These medicines are powerful and well-tested, but they’re not without drawbacks. Side effects can range from drowsiness and weight gain to dependency or brain fog.
Ashwagandha takes a different approach. Rather than directly impacting neurotransmitter activity, it releases withanolides, a group of naturally occurring steroids which are believed to reduce cortisol levels and help balance other systems in the body gently. A 2019 study found that participants who consumed 240 mg of Ashwagandha extract daily for 60 days showed significant reductions in serum cortisol levels. As well as improvements in sleep and anxiety (Lopresti et al. 2019). Unlike benzodiazepines that directly influence GABA receptors, Ashwagandha shows to be more supportive of our body’s regulatory systems in a gradual, less intrusive way.
So how does Ashwagandha truly stack up against modern medicine? Clinical trials cited by the NIH suggest modest but promising effects. For instance, daily doses of the herb ranging from 240 to 600 mg showed noticeable improvements in stress and sleep within several weeks. However, while promising, the NIH emphasizes that "study results are mixed, and more high-quality research is needed to confirm these findings (Lopresti et al. 2019)." Thus, Ashwagandha should maintain a broader wellness approach, not a replacement for modern medicines. While modern medicine offers precise results, backed by years of testing, regulation, and clear guidelines, Ashwagandha doesn’t work as quickly or as predictably, but it takes a different path. Instead of targeting one detailed issue, it supports overall balance. For those dealing with everyday stress or trouble sleeping, it may offer relief without the stronger side effects that often come with pharmaceuticals.
It would be helpful for future research to compare how withanolides in Ashwagandha differ from the mechanisms of modern medications, such as those that enhance GABA activity. Clarifying whether Ashwagandha supports GABA function or primarily reduces stress hormones like cortisol could help define its proper use. Until then, its role should be seen as complementary to modern medicine—not a replacement.
It is difficult to truly say whether Ashwaghanda truly lives up to its social media hype. Many supplements thrive online by capitalizing on society’s relentless pursuit of instant solutions. Though Ashwagandha may not be a magic bullet, its presence is beneficial as it challenges long-standing alternatives that have allowed large pharmaceutical companies to dominate the medicinal industry. Encouraging dialogue around supplements like Ashwagandha challenges conventional medicine, promoting broader health perspectives and giving people more control over their health and well-being.
Work Cited
Moloughney, Sean. “The State of Supplements: U.S. Market Approaches $70 Billion.” Nutraceuticals World, 2 Apr. 2025, www.nutraceuticalsworld.com/exclusives/the-state-of-supplements-u-s-market-approaches-70-billion/.
“Office of Dietary Supplements - Ashwagandha: Is It Helpful for Stress, Anxiety, or Sleep?” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 2 May 2025, ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186