Ashwagandha Vs St John's Wort: Which is Better?

Ashwagandha and St John's Wort are herbs used to alleviate sadness and unease. Nowadays, mental health has become a more significant concern than before, leading to more emphasis on mental well-being. Dietary supplements offer a safe and easy solution. Two contenders for comparison are Ashwagandha vs St John's Wort. Which is better? Also, we should not combine Ashwagandha and St John's Wort as it can lead to serotonin syndrome.

About Ashwagandha

What is Ashwagandha?

Ashwagandha, also known as Indian winter cherry and Withania somnifera, comes from the Sanskrit words "ashwa," meaning horse, and "gandha," meaning smell, describing the pungent odor of its fresh roots.

Ashwagandha is used in traditional Indian Ayurvedic medicine and is classified as a Rasayana (rejuvenating herb). Originally from India, it is also cultivated in Mediterranean regions, the Himalayas, Africa, the Canary Islands, the Cape of Good Hope, and Australia [1].

Ashwagandha has a rich chemical composition, with key active ingredients including withanolides and alkaloids.

Ashwagandha Benefits for Health

Historically, Ashwagandha has been used by healers to manage issues like sexual stimulation, pain relief (similar to modern anesthetics), overall health improvement, diuresis, deworming, and nervous system stimulation [1].

Recently, research has focused on its potential to manage stress, enhance memory, and improve physical strength. Some studies have shown promising results, highlighting its potential benefits, such as:

Neuroprotection

Ashwagandha shows potential in reducing neurodegenerative diseases such as Parkinson's, Alzheimer's, and even conditions like autism and Attention Deficit Hyperactivity Disorder (ADHD) [2]. Research also indicates that Ashwagandha does not have toxic side effects, although more studies are needed to confirm its safety.

OCD Treatment Support

A study evaluated the effectiveness of Ashwagandha root extract in reducing Obsessive-Compulsive Disorder (OCD) alongside standard therapy. The results indicated that Ashwagandha could be a potential supplementary therapy to SSRIs for OCD treatment [3].

In a study with mice, Ashwagandha was shown to improve behaviors similar to those improved with standard medications like fluoxetine, ritanserin, and para-chlorophenylalanine [1].

Alcohol Withdrawal Support

Taking Ashwagandha herbs can reduce anxiety during alcohol withdrawal, highlighting its potential in aiding alcohol cessation. Specifically, at a dose of 500 mg/kg, Ashwagandha effectively reduces alcohol withdrawal symptoms in mice [4].
Ashwagandha can manage behaviors, emotional states, and seizures associated with alcohol withdrawal in mice.

Anti-inflammatory Properties

Thanks to its anti-inflammatory properties, Ashwagandha has been used to help manage several cardiovascular, pulmonary, autoimmune, diabetes, cancer, and neurodegenerative diseases. It can limit dermatitis and arthritis in humans [1].

Immune Regulation

Ashwagandha may help regulate the immune system [5]. The immune system plays a crucial role in protecting the body against pathogens like bacteria and viruses. The herb stimulates the production of immune cells in the body.

Antibacterial Properties

Ashwagandha effectively inhibits the growth of drug-resistant bacterial strains, including many harmful Gram-negative and Gram-positive bacteria [1]. Its antibacterial mechanism includes enhancing immune system activity, cytotoxicity, and gene inhibition. Additionally, research shows Ashwagandha may help improve malaria by reducing para numbers in the blood.

Infertility Treatment Support

Ashwagandha can help men increase sperm count, semen volume, and sperm motility, thereby improving sexual function and reproductive hormone levels [6]. Moreover, it can enhance sexual desire and function in healthy women [7].

Cancer Treatment Support

Compounds extracted from the roots stems, and leaves of Ashwagandha can be used to reduce cancer alone or in combination with other chemotherapy therapies [1]. Another study also demonstrated that Ashwagandha leaf extract could selectively kill cancer cells [8].

Diabetes Treatment Support

When Ashwagandha is used with diabetic mice, it helps reduce blood sugar levels and improves related indicators [1].

Furthermore, researchers have demonstrated that Ashwagandha can offer comprehensive benefits as a supportive therapy for type 2 diabetes patients under stress [9].

Cardiovascular Protection

As an antioxidant, Ashwagandha helps protect the heart from the harmful effects of free radicals. It reduces the risk of cardiovascular diseases thanks to its anti-inflammatory properties. Ashwagandha can improve heart function by enhancing the heart’s contractile strength and improving blood flow [1].

Sleep Improvement

Using Ashwagandha can improve sleep quality, help people fall asleep faster, and enhance alertness upon waking. Additionally, it can help reduce anxiety [10].

Stress Resistance and Anxiety Reduction

Ashwagandha’s ability to resist stress and reduce anxiety is undeniable. Research on individuals with Generalized Anxiety Disorder (GAD) showed that those taking Ashwagandha extract daily for six weeks alongside SSRIs (antidepressants) significantly improved their depression, anxiety, and stress scores [1].

Moreover, Ashwagandha can reduce HPA axis activity and lower cortisol—a stress hormone. Other studies show Ashwagandha supports mental health without causing serious side effects like benzodiazepines [1].

Its anti-inflammatory and antioxidant effects also help improve mood in people with melancholy. In a 90-day study using Ashwagandha, users showed improved memory, concentration, sleep quality, and stress reduction [1].

Ashwagandha is an adaptogen that helps the body adapt to stress and environmental stressors. Furthermore, it is safe and has few adverse side effects.

Hypothyroidism Treatment Support

Ashwagandha has been studied and confirmed to support mild hypothyroidism treatment. It can help normalize thyroid function in individuals with subclinical hypothyroidism [11].

However, few studies have been conducted, so its effectiveness and safety are not fully known. It should not be used as a substitute for prescribed hypothyroidism medications.

Muscle Strength and Recovery

Research has shown that using Ashwagandha helps increase strength and muscle mass in the arms and chest. It can also reduce muscle damage and aid faster recovery [12]. In this study, the Ashwagandha group showed significant increases in muscle strength in bench press and leg extension exercises compared to the placebo group.

Other studies also show that Ashwagandha helps improve cardiovascular endurance [1].

Potential Side Effects of Ashwagandha

Ashwagandha is generally well-tolerated, but some side effects, ranging from mild to severe, have been reported.

Common side effects include stomach pain, nausea, drowsiness, and diarrhea [13].

More severe side effects involve liver issues and jaundice. A 20-year-old man experienced cholestatic liver damage after using Ashwagandha, which resolved after discontinuation. In the UK, a woman developed jaundice and nausea from an Ashwagandha supplement. In a more severe case, a woman required a liver transplant after taking Ashwagandha and progesterone.

However, more research is needed to confirm the effects of Ashwagandha on liver health.

John’s Wort Overview

John’s Wort Origin

St John's Wort, also known as Hypericum or Millepertuis, has the scientific name Hypericum perforatum L. and belongs to the Hypericaceae family. The name Hypericum is believed to come from the Greek words "hyper" (meaning above) and "eikon" (meaning image).

St John's Wort is a perennial herb native to Europe and Asia, and it is now also cultivated and grows wild in the United States.

St. John's Wort contains many bioactive compounds, with hyperforin and Hypericin being the main active ingredients [14].

Benefits of John’s Wort for Health

Traditionally, St. John's Wort has been used to support the management of issues such as agitation, neuralgia, fibromyalgia, sciatica, menopausal anxiety disorders, depression, and nervous exhaustion. Additionally, it has been used to improve external wounds [14].

Below are the health benefits of St John's Wort:

Supports the Treatment of Depression, Stress, and Anxiety

St. John’s Wort may help support the effective treatment of melancholy. Research has shown that St. John’s Wort may affect neurotransmitters such as serotonin, dopamine, and norepinephrine, thereby improving mood [14].

Moreover, some studies have shown that St. John’s Wort can increase growth hormone and cortisol – a hormone known as the stress hormone – contributing to its antidepressant effects [14].

Synthetic extracts of St. John’s Wort have calming effects on the nervous system, reduce anxiety, and aid in better sleep [14].

The effectiveness of St. John’s Wort is comparable to standard antidepressant medications [15].

Supports the Treatment of OCD

St. John’s Wort may assist in reducing OCD [15]. A study using St. John’s Wort at a dosage of 450 mg, taken twice daily for 12 weeks, showed improvement in OCD symptoms among participants.

Antibacterial Properties

Extracts of St. John’s Wort, particularly those rich in Hypericin and hyperforin, have potential antibacterial properties against specific Gram-positive bacteria [16].

St. John’s Wort has been shown to have antibacterial activity against Gram-positive bacteria such as Staphylococcus aureus, Streptococcus pyogenes, and Corynebacterium diphtheriae. However, this effectiveness appears only at high concentrations. St. John’s Wort does not inhibit Gram-negative bacteria or Candida albicans [14].

Antiviral Properties

Research has shown that St. John’s Wort can combat the influenza virus due to its flavonoid and catechin content. It can also fight herpes simplex viruses type 1 & 2, HIV-1, cytomegalovirus, and Sindbis virus due to Hypericin and pseudohypericin. Unlike antibacterial effects, the antiviral activity of Hypericin requires light for activation [14].

However, another study found that Hypericin (a compound from St. John’s Wort) taken orally at 0.05 and 0.10 mg/kg/day caused significant photosensitivity and showed no detectable activity against HCV in patients with chronic HCV infection [17].

This raises concerns about the safety of St. John’s Wort when used for antiviral purposes.

Anti-inflammatory and Anti-ulcer Properties

St. John’s Wort may help fight inflammation and ulcers due to compounds such as amentoflavone [14].

Another study has also shown that extracts from St. John’s Wort have anti-inflammatory and anti-cancer properties due to their ability to inhibit the enzyme 5-lipoxygenase [18].

These findings suggest that St. John’s Wort could solve inflammation and ulcers.

Reduces Alcohol Addiction

Research on alcohol-addicted mice has shown that administering St. John’s Wort extract can reduce alcohol consumption [14].

Improves Memory

St. John’s Wort may help improve memory in mice with brain damage caused by agents such as scopolamine and sodium nitrite [14]. Additionally, St. John’s Wort may help limit age-related memory decline in older mice by activating memory-forming genes controlled by the CREB protein [19].

However, another study found that Hypericum extract from St. John’s Wort did not improve human memory at tested doses and could even impair performance in some memory tasks [20].

Potential Anti-cancer Effects

Hypericin in St. John’s Wort is a compound that may assist the herb in cancer treatment. This compound can destroy cancer cells when combined with laser light [14].

However, other research has demonstrated that St. John’s Wort can interact severely with many medications. This herb may reduce the effectiveness of cancer treatments such as irinotecan, leading to ineffective treatment and increased side effects [21].

It would help if you did not use St. John’s Wort to replace prescribed medication or while taking medication for treatment. Consult your doctor before use.

Other effects: potential antispasmodic effects [14].

Side Effects of John’s Wort

St. John’s Wort, like Ashwagandha, is generally well-tolerated, but it still poses some potential side effects for users.

Possible side effects of St. John’s Wort include digestive issues, dizziness, headaches, confusion, and fatigue. When used with traditional antidepressants, reported side effects rates are 26.3% and 44.7%, respectively [14].

Photosensitivity is a rare side effect at standard doses [14]. Another study also indicated that photosensitivity occurred among participants in the experiment [17].

There have been reports of users experiencing neurological issues such as neuritis or mania while using St. John’s Wort [14]. These conditions were resolved upon discontinuation of the herb.

Ashwagandha Vs John’s Wort: What’s Difference Between Them?

To better understand the differences between Ashwagandha and St John's Wort, refer to the following table:

Therefore, each herb has its unique advantages, suitable for different usage needs. If you are still unsure and don't know which product to use, consult a doctor for the most specific advice.

Can You Take Ashwagandha And John’s Wort Together?

Currently, dietary supplements combine both Ashwagandha and St John's Wort to improve mental health, reduce stress and enhance emotional state. These products are thoroughly and scientifically researched to ensure safety.

However, you should not self-administer Ashwagandha and St John's Wort together. One reason is the lack of sufficient scientific evidence to determine whether using Ashwagandha and St John's Wort together is safe and effective.

Another reason is that both herbs affect serotonin levels in the brain. Combining them can lead to excessive serotonin, posing a risk of serotonin syndrome, a dangerous condition with symptoms like restlessness, agitation, tremors, and fever. Some individuals have reported experiencing serotonin syndrome when using both herbs together.

In general, if you want to combine any two herbs, seek a doctor's advice first to ensure safety.

Things Need to Be Aware When Taking Ashwagandha and John’s Wort Together?

Although Ashwagandha and St John's Wort can complement each other in some cases, it is important to remember not to use them together without guidance, as it may lead to undesirable health effects. If you wish to combine these two herbs, you need a professional diagnosis from a doctor to have an appropriate treatment plan.

You can also use dietary supplements that combine both herbs. These products are rigorously inspected from production to safety verification.

Conclusion

Comparing Ashwagandha vs St John's Wort to determine which is "better" is not appropriate, as these herbs have different characteristics and uses that are suitable for the individual health needs of each person. Additionally, while combining Ashwagandha and St John's Wort is possible, you should not do so without a doctor's supervision, as it may cause increased serotonin symptoms.