A doctor regularly takes only one supplement. It can help with stress, anxiety and sleep.

• Dr. Megan Bradley is a physician at the University of Pittsburgh.
• She only takes one supplement regularly: ashwagandha.
• Traditional Ayurvedic medicine is known to help reduce stress and anxiety.

Used for centuries in Ayurvedic medicine, the herb ashwagandha gaining popularity in the United States.

According to the latest report from American Botanical CouncilAshwagandha was the seventh most purchased supplement in 2021. Its sales increased 226% from the previous year, the largest growth of any supplement.

Dr. Megan Bradley, a urogynecologist at the University of Pittsburgh, believes ashwagandha has compelling research behind it. “I think there’s some really good data on this about general stress,” Bradley told Insider. She also said she thought it was “good for sleep and overall well-being.”

The research is so compelling that ashwagandha is the only supplement Bradley takes regularly.

Ashwagandha May Help Reduce Stress and Anxiety

Ashwagandha is considered a adaptogen a substance believed to improve the body’s ability to adapt to stress.

Most people, like Bradley, report taking ashwagandha to improve “overall health and well-being,” according to a 2021 survey published by the Council for Responsible Nutrition.

A small research study from 2019 found that adults who took ashwagandha capsules reduced their levels of cortisol, a hormone released when the body is stressed. They also reported feeling less stressed and sleeping better.

A 2022 report Multiple studies have also found that ashwagandha significantly reduced anxiety and stress, but said more studies on this herb are needed.

Ashwagandha can be taken in many forms

Ashwagandha can be taken in many forms, including powders, capsules, liquid drops, and even gummies. It is also an ingredient in some herbal teas.

Whatever form it takes, said integrative medicine specialist Dr. Yufang Lin Cleveland Clinic that the dose is usually 500 mg twice a day.

Side effects are usually minimal, although people may sometimes experience gastrointestinal upset, diarrhea, nausea, or vomiting.

If you have pre-existing thyroid disease, Lin recommends consulting your doctor before trying ashwagandha, as ashwagandha can lead to hyperthyroidism in people who already have an overactive thyroid.

It’s also important to speak with your healthcare professional before trying ashwagandha if you are pregnant, breastfeeding, or have an autoimmune disease.