Navigating the Benefits and Risks of Ashwagandha and Supplements

Supplements have become a hundred-billion dollar industry. But can they really boost your brain health in the ways they claim?

They’re everywhere: shelves and shelves of pills and powders promising everything from  improved immunity, boosted energy, and faster weight loss to better sleep, happier moods, and enhanced sexual wellness.

Social media influencers won’t stop talking about them, and they seem to appear in TV commercials every five minutes.

And yet... the evidence supporting most of the claims these supplements make is next-to-nought. So what’s the truth?

In ‘Your Brain On... Supplements’, we discuss:

• The differences between supplements and medication

• Why supplements are so loosely regulated

• The most popular supplements, and the lack of evidence supporting their purported benefits

• Identifying between the placebo effect and real effects

• Some supplements with actual evidence-based potential

• The psychology behind why we all feel compelled to try supplements

• Tips for navigating supplement claims we see on social media

Joining us for this episode is Dr. Adrian Chavez a nutrition researcher, educator, and consultant. He has a PhD in Nutrition and Health Promotion where he conducted research developing and delivering lifestyle interventions in community settings for improving cardiovascular and metabolic health.

After graduating he opened up a private practice and has worked with hundreds of clients helping people to lose weight and improve a variety of health problems with science-based nutrition strategies.

He is the host of The Nutrition Science Podcast, a top-rated nutrition podcast that provides bite-sized episodes covering important topics in nutrition.

This is... Your Brain On Supplements.

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

‘Your Brain On...’ is supported by the NEURO World Retreat, taking place in San Diego, September 2–5 2025: https://neuroworldretreat.com/

‘Your Brain On... Supplements’ • SEASON 4 • EPISODE 9

———

LINKS

Dr. Adrian Chavez on Instagram: https://www.instagram.com/dr.adrian.chavez

Dr. Adrian Chavez’s website: https://www.dradrianchavez.com/

Dr. Adrian Chavez’s Podcast: https://www.thenutritionsciencepodcast.com/

———

SELECTED CITATIONS

Dietary Supplement Studies 

Supplements adulterated with drugs: https://pubmed.ncbi.nlm.nih.gov/35285963/ 

Prohibited contaminants in dietary supplements: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753965/ 

Dietary Supplement Fraud: https://pubmed.ncbi.nlm.nih.gov/33412717/ 

Unapproved Ingredients: https://pubmed.ncbi.nlm.nih.gov/30646238/ 

Ashwagandha 

Ashwagandha on Physical Performance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/

Ashwagandha on sleep https://pubmed.ncbi.nlm.nih.gov/34559859/ 

Ashwagandha on stress https://pubmed.ncbi.nlm.nih.gov/36017529/ 

Creatine 

Creatine on Memory https://pubmed.ncbi.nlm.nih.gov/35984306/

———

FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast