The power of Ashwagandha

Ashwagandha's healing power lies in its role as an adaptogen. This class of herbs help the body cope with stress, and research showing it can meaningfully lower cortisol levels, ease anxiety, and support physical performance, cognitive function, and reproductive health, making it one of the most well-studied herbs in Ayurvedic medicine.

What is Ashwagandha?

Ashwagandha, also known by its scientific name Withania somnifera or more commonly as Indian Ginseng or Winter Cherry, is an adaptogenic herb believed to support the body in coping with stress.

Ashwagandha is derived from the Ashwagandha plant, which is found in dry regions across Africa, as well as South and Central Asia. While you may be familiar with Ashwagandha root extract, many other parts of the Ashwagandha plant are also used to make treatments, including the seeds, leaves and fruit.

As one of the most important herbs in Ayurvedic medicine, Ashwagandha root extract has been used in traditional medicine for thousands of years thanks to its numerous health benefits, like reducing stress, boosting energy and supporting cognitive function. Ashwagandha is Sanskrit for 'smell of horse', referring to the herb's scent and the belief that consuming Ashwagandha root extract may develop the strength and vitality of a horse.

How does Ashwagandha work?

While the exact mechanisms of Ashwagandha still aren't fully understood, Ashwagandha contains a number of bioactive compounds that help the body cope with various human ailments. With that said, most Ashwagandha research has focused on how this herb can help to reduce stress.

Ashwagandha extract contains withanolides, natural steroid compounds, which are believed to have many physiological effects including anti-inflammatory and cell health properties. There are two major active withanolides in Ashwagandha; withaferin A and withanolide D.

Some withanolide derivatives, like sitoindosides and acylsterylglucosides, have benefits as anti-stress agents. Research suggests that Ashwagandha root extract may help to support stress by regulating cortisol levels, a hormone released during times of stress. By balancing cortisol levels, Ashwagandha extract may help alleviate the symptoms of stress while also improving sleep quality.

Dosage and timing:

Like many supplements, when it comes to finding the right Ashwagandha treatment it's best to opt for a high-quality supplement to ensure that the bioactive components are of the best standard.

Before introducing Ashwagandha root extract to your daily routine, it's important to check in with your doctor to ensure it's safe for you to avoid any potential adverse effects. Ashwagandha shouldn't be taken by pregnant or breastfeeding women and it can also interact with certain medicines, like diabetes medications, so always consult a medical professional before taking Ashwagandha.

How much Ashwagandha should you take per day?

When it comes to how much Ashwagandha you should be taking, there's no standard dosage, but rather the dosage depends on the condition that you're hoping to treat. Research on Ashwagandha has studied the effects of a broad range of daily doses, starting from 120mg through to 5000mg. Depending on your needs, taking between 250mg to 500mg each day may provide some benefit.

If you're just starting out with Ashwagandha supplementation, it's generally recommended that you begin with a low dose before slowly starting to increase your daily dosage. During this time it's important to watch for any potential adverse reactions. If you do notice any adverse effects after taking Ashwagandha, like vomiting, diarrhea or drowsiness, stop taking your Ashwagandha supplement immediately.

How to take Ashwagandha?

Ashwagandha supplements are available in a range of different forms, from capsules, tablets and gummies to Ashwagandha tea, tinctures and even Ashwagandha powder. Depending on the type of Ashwagandha treatment, you may choose to take a tablet, drink it in tea, sprinkle Ashwagandha powder over your food or add it to a smoothie. Just be sure not to expose the supplement to high heat or you may risk canceling out the benefits.

When to take Ashwagandha?

Ashwagandha supplements can be taken with food or on an empty stomach. It can also be taken as a single dose or in multiple doses across the day depending on what you are taking it for. Some people prefer to take Ashwagandha supplements before bed to help with their sleep quality while others incorporate Ashwagandha in their morning routine to aid in their performance throughout the day. For best results, be sure to follow the directions on the Ashwagandha supplement.