A Spanish cardiologist has highlighted a natural supplement that has exploded in popularity in recent years thanks to claims it can reduce stress, improve sleep and even boost physical performance.
Ashwagandha, an ancient herb widely used in traditional Ayurvedic medicine, has become one of the most talked-about supplements on social media, with advocates claiming it can help everything from anxiety to muscle growth.
Now cardiologist Aurelio Rojas has weighed in on the trend, arguing that unlike many so-called ‘superfoods’, ashwagandha is backed by a growing body of scientific research.
In a video shared with his followers on TikTok, Rojas described the plant as an adaptogen – a substance believed to help the body better manage physical and emotional stress.
According to the doctor, one of its most notable potential benefits is its effect on cortisol, often referred to as the body’s stress hormone.
He pointed to studies suggesting ashwagandha may reduce cortisol levels by as much as 30%, potentially helping to ease symptoms of stress and anxiety while improving sleep quality.
The herb has also been linked to increased energy levels and reduced fatigue, making it particularly attractive to people struggling with burnout or poor recovery.
Research has additionally suggested it could support cognitive functions such as concentration and memory.
Beyond mental wellbeing, Rojas said some studies have found that regular use may help increase lean muscle mass after several weeks, making it popular among gym-goers and athletes.
Scientists have also investigated whether ashwagandha could improve male fertility and support hormonal health in women, particularly during menopause and premenstrual syndrome.
Other research has explored its possible role in improving insulin sensitivity and blood sugar regulation, while some studies have indicated potential benefits for cardiovascular health through effects on blood pressure and inflammation.
How do you take it?
Ashwagandha is most commonly sold as capsules, powders and herbal teas.
Experts generally recommend standardised capsules because they provide a more consistent dosage and make it easier to monitor daily intake.
The ideal dose varies depending on the product and extract strength, so users are advised to follow manufacturer guidelines or seek advice from a healthcare professional.
Many people choose to take it in the evening if their goal is to improve sleep, while others use it during periods of stress to promote relaxation.
While research into ashwagandha continues to grow, health experts stress that it is not a miracle cure and should be viewed as part of a balanced lifestyle rather than a substitute for medical treatment, healthy eating, exercise or proper sleep habits.
