Ashwagandha, Shilajit and Moringa – What does the evidence really say?
12 Nov 2026
Why are these ingredients popular?
These ingredients have been used traditionally in Indian homes for many years and are now used in many forms such as capsules, powders, gummies and wellness mixes.
The purpose of this blog is to give you information about what we know and what we don’t. We are not suggesting you buy or avoid any products. We believe Ayurveda is a great practice and respect the people who use these ingredients. However simply because something is traditional or natural doesn’t make it proven or safe.
Evidence
Because something is traditional is a great reason to want to investigate, however there isn’t much evidence. Many studies are small scale, short term, and the types and doses vary. Some studies are also funded by the manufacturer. Studies are still being carried out.
There is also variation between individuals. You cannot guarantee that the product will be the same as what was used in studies.
Ashwagandha
What is it? A root used in Ayurveda. Often marketed for stress, sleep and energy.
Traditionally used? Yes, has been used in Ayurvedic preparations for generations.
What does the evidence show? Some small studies have shown there may be an effect on stress and sleep. However evidence is limited and varies. It is not a treatment for anxiety, depression, thyroid issues or any other conditions.
What to be cautious of? Can affect thyroid hormone levels, blood sugar and blood pressure. May interact with medications. Should be avoided in pregnancy. Rare cases of liver damage have been reported. If you suffer from thyroid, liver, autoimmune or hormone related conditions or take regular medications please speak to a doctor first.
Shilajit
What is it? A tar-like substance found in rock from mountains. Often marketed for endurance, vitality and testosterone.
Traditionally used? Used in traditional preparations.
What does the evidence show? There is very little evidence in humans. Claims around hormones, endurance and ageing are largely unproven.
What to be cautious of? Quality can be an issue, unpurified or poorly processed products can contain heavy metals and other contaminants. There are often many adulterated and counterfeit products. Some have been found to contain hidden drugs. Extra caution should be taken if you suffer from iron overload conditions, gout, kidney conditions, low blood pressure or blood disorders. Also during pregnancy.
Moringa (drumstick)
What is it? A tree with leaves, pods and flowers that can be eaten.
Traditionally used? The drumstick pods and leaves are commonly used in everyday cooking. Sambar, thoran, paratha and soups all contain moringa. Moringa is a healthy vegetable.
What does the evidence show? The leaf powder and capsules have limited early evidence around health benefits. It should not be considered a treatment for diabetes, high blood pressure or any condition.
What to be cautious of? Can affect blood sugar, blood pressure and thyroid medication. Should avoid root and bark formulations in pregnancy. The quality of supplements can vary.
Eat the food!
Moringa as a vegetable is not the same as a concentrated supplement. We have many everyday foods in India that support our overall wellness and give us consistent energy. Dals, leafy vegetables, millets, curd, nuts, seeds and seasonal fruits and vegetables. Getting good sleep, exercise and managing stress is also very important.
If you are suffering from chronic fatigue, poor sleep, low mood or low energy there could be a medical cause such as anaemia, thyroid issues, vitamin deficiencies, sleep issues, diabetes or depression. Please get this properly checked.
Choosing a herbal product
Check the full list of ingredients. What part of the plant is used?
Is it a single herbal or a blend?
Check the manufacturer details, batch number, expiry date and licence (if required in India).
Check if there has been independent testing for heavy metals and contaminants.
Be cautious of products bought via social media, unknown sellers or influencers.
Terms like Ayurvedic, herbal, natural or clinically proven on the label do not guarantee it is safe or of good quality. Regulation can vary.
Safety Considerations
They can interact with medications such as diabetes, blood pressure, thyroid, sedatives and immune related medications. If you are having multiple herbs this increases the risk. Some can affect the liver and kidneys.
If you are pregnant, breastfeeding, trying to conceive, elderly, have a medical condition or are having surgery please speak to a doctor. Children and teenagers should not be given these without advice from a paediatrician. All should be kept out of reach of children.
If you notice any yellowing of skin/eyes, dark urine, severe gastrointestinal issues, rash, palpitations, dizziness or any other unusual symptoms please stop taking the product and seek medical advice.
Myths vs Facts
Traditional = Safe? Not necessarily. Whilst they have been used for a long time it is still important to consider how it is prepared, and the individual and their health.
Ashwagandha cures stress and anxiety? No. Some small studies have shown there may be an effect on some stress and sleep measurements. However, evidence is limited. It is not a treatment for any conditions.
Shilajit increases testosterone and endurance? Mostly unproven. There is very little evidence in humans. Quality can be an issue.
Moringa capsules are a substitute for vegetables? No. Drumstick is a healthy part of a balanced diet. Capsules are a different product with limited evidence.
Herbal products don’t interact with medications? They can. Please tell your doctor you are using them.
Is it better? No. Taking more can increase risk. Always follow the guidance on the label or from your doctor.
Speak to a Doctor
If you are pregnant, breastfeeding, trying to conceive, elderly, have a medical condition, take regular medications or are having surgery please speak to a doctor before taking any herbal or traditional supplements. Never stop taking any prescribed treatments without medical advice.