Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a powerful adaptogenic herb used in Ayurvedic medicine for over 3,000 years. It is known for its ability to help the body manage stress, improve energy levels, and promote overall wellness.
With growing interest in natural health solutions, Ashwagandha supplements have become a go-to for those looking to reduce anxiety, balance hormones, and boost immunity.
Key Benefits of Ashwagandha
1. Reduces Stress and Anxiety
Ashwagandha is perhaps best known for its stress-relieving effects. It lowers cortisol levels — the body’s stress hormone — and promotes calmness without sedation.
2. Improves Sleep Quality
Struggling with insomnia or restless nights? Ashwagandha may help by calming the nervous system and improving overall sleep quality.
3. Enhances Physical Performance
Athletes and fitness enthusiasts use Ashwagandha to increase stamina, muscle strength, and recovery post-exercise.
4. Supports Hormonal Balance
Ashwagandha may help regulate thyroid hormones and balance testosterone levels in men and women alike, supporting fertility and vitality.
5. Boosts Immunity and Brain Function
This herb is packed with antioxidants, supporting the immune system and improving memory, focus, and cognitive health.
Best Time to Take Ashwagandha
Timing matters when it comes to Ashwagandha. Here’s how to get the most benefit:
- Morning: For improved energy, focus, and productivity during the day.
- Evening: For better sleep, stress relief, and relaxation before bed.
- With meals: To improve absorption and reduce the chance of an upset stomach.
Tip: Choose KSM-66 or Sensoril® standardized extracts for the most clinically studied benefits.
How to Take Ashwagandha
- Capsules or Tablets: Most convenient and widely available.
- Powder (Churna): Traditionally mixed with warm milk or smoothies.
- Tinctures: Fast absorption but stronger taste.
Recommended dosage:
- 300–600 mg per day (standardized extract) for general wellness
- Always start with a low dose and consult a healthcare professional.
Are There Any Side Effects?
Ashwagandha is generally safe for most people. However, it’s best to avoid it if you are:
- Pregnant or breastfeeding
- Taking medications for thyroid, blood pressure, or autoimmune diseases
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