Learn all about Ashwagandha
What is Ashwagandha?
Combat stress & find calm with ashwagandha root. This research-backed adaptogen (stress-balancing herb) promotes deep sleep. Feel renewed!
Benefits of Ashwagandha
- Reduces levels of the stress hormone cortisol and feelings of stress/anxiety in people under chronic stress[ref]
"Ashwagandha stands out among adaptogens for its substantial clinical research backing stress-reduction properties. What makes it particularly valuable is its dual ability to calm the nervous system while simultaneously supporting energy and resilience, unlike substances that merely sedate or stimulate."
- Dr. Aviva Romm, MD, herbalist and author of 'Botanical Medicine for Women's Health' (source)
How to use Ashwagandha
Dosage
300-600mg root extract daily (standardised to 5% withanolides), with higher therapeutic dosages up to 1,000mg for specific conditions
Timing
Morning or evening, consistent timing preferred; may be split into two daily doses for better tolerability
Notes
Full effects typically develop over 4-8 weeks of consistent use; cycling (e.g., 6 weeks on, 2 weeks off) may maintain effectiveness for some people
Who should take Ashwagandha?
- Adults experiencing chronic stress, burnout, or anxiety
- Those with sleep difficulties related to racing thoughts or feeling 'wired'
- Athletes and active individuals looking for better recovery
- Older adults concerned with maintaining brain function
How does Ashwagandha work?
Ashwagandha mainly works by influencing the body's stress response system (the 'hypothalamic-pituitary-adrenal' or HPA axis). Its active compounds, like withanolides, interact with calming pathways in the brain (involving 'GABA receptors') similar to the body's own calming chemicals ('inhibitory neurotransmitters'). It helps lower the production of the stress hormone cortisol. Additionally, it supports healthy inflammation levels and protects nerve cells from damage caused by harmful molecules ('oxidative damage'), explaining its broad effects on mental and physical resilience.
Frequently asked questions
Natural sources of Ashwagandha
Ashwagandha comes from the roots (and sometimes leaves) of the Withania somnifera plant, native to India, the Middle East, and parts of Africa. The root has the most active ingredients. While supplements are common, traditional methods include mixing ashwagandha powder with warm milk and honey. There are no food sources other than the plant itself.
Potential side effects & risks
Warnings
Not recommended during pregnancy (may stimulate the uterus). Use cautiously if you have an autoimmune condition (like rheumatoid arthritis, lupus) as it might stimulate the immune system. Also use caution with thyroid disorders. Stop taking it 2 weeks before surgery due to possible sedative effects.
Side effects
Generally well-tolerated. Occasional mild stomach upset, drowsiness, or headache, usually temporary.
Interactions
May increase the effects of sedatives (sleep/anxiety meds), thyroid medications, drugs that suppress the immune system ('immunosuppressants'), and blood pressure medications. Check with your doctor before combining. May affect blood sugar; monitor if taking diabetes medication.