10 Health Benefits of Taking Ashwagandha and Its Uses

Key Takeaways

• Ashwagandha may reduce stress and anxiety by lowering cortisol levels, potentially aiding in depression relief.
• It has shown promise in lowering blood sugar levels, beneficial for those with type 2 diabetes.
• Studies suggest Ashwagandha may increase testosterone levels, aiding in muscle strength and fertility.
• The herb exhibits anti-inflammatory properties, potentially reducing markers associated with heart disease risk.
• It could help lower cholesterol and triglyceride levels, contributing to overall heart health.
• Ashwagandha may naturally boost energy levels by increasing hemoglobin levels.
• It might enhance stamina by improving brain function and reducing muscular pain.
• The herb is recognized for boosting the immune system, aiding in faster recovery from illnesses.
• It can be consumed in various forms, including powder and capsule, derived from both roots and leaves of the plant.
• Other adaptogenic herbs include Rhodiola, Astragalus, Schisandra, Siberian Ginseng, and Holy Basil, each offering unique benefits.
• Despite its benefits, ashwagandha may have side effects for certain individuals, especially those with specific medical conditions or during pregnancy and breastfeeding.
• Ashwagandha doesn't require black pepper to function, but its addition enhances absorption and effectiveness.
• Black pepper's antioxidants, when combined with Ashwagandha, create a powerful antioxidant duo.

If you’ve been thinking about taking Ashwagandha, also known as Indian ginseng, but you’d like to know more about this magnificent medicinal herb and its benefits, you’ve come to the right place!

Below, we’ll take a look at a few of the things it can do for both your body and your brain.

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What Is Ashwagandha and Is It Adaptogenic?

Ashwagandha is a small, yellow flower-bearing shrub that is native to India and North Africa. It is also known as Withania somnifera, Indian Ginseng, and Winter Cherry.

The name “Ashwagandha” refers to the unusual horse-like smell of the roots, with “Ashwagandha” actually meaning “smell of horse” in Sanskrit.

Ashwagandha, as mentioned, is an adaptogen, meaning it helps the body manage stress and promote overall well-being. It has been used for centuries in ayurvedic medicine for different physical and mental benefits.

Both the roots and the leaves of ashwagandha can be harvested, dried, and ground into a powder which is then used as a powerful adaptogenic supplement. Different suppliers will use one or the other, or both in their extracts depending on their philosophy. (e.g. KSM-66 only uses the root while Sensoril uses the whole plant).

This powder can be mixed into drinks or smoothies, but it is traditionally mixed with ghee, honey, or water. Again - for ease and simplicity, many producers offer it in a pill or capsule form.

How Do Adaptogens Work?

As we go about our lives, we are constantly faced with stressful situations - work issues, family commitments, health concerns and many other aspects of our lives can contribute to this.

Over time, the amount of stressful situations we are exposed to adds up and it can create “chronic stress” which can manifest itself as insomnia, anxiety, or depression.

It can also affect us physically by weakening our immune system and creating gastrointestinal or cardiovascular problems.

Adaptogens, such as ashwagandha, ginseng or shialjit and lion's mane work to reduce chronic stress by helping to address and stabilise issues in our physiology that result from long-term stress (e.g. increased cortisol, excess inflammation etc.)

Put simply, they can naturally help raise things that are low, and lower things that are high that are required for our bodies and minds to function optimally. They help our bodies adapt and create a more adequate response to stressful situations.

They do this by adapting the body’s three natural responses to stress; alarm, resistance, and exhaustion. The alarm response (also known as ‘fight or flight’) is the one that we can’t control. It’s primal and programmed into us as humans.

However, the resistance stage is where adaptogens get to work. Here, the body will begin to repair itself after the initial stress, and adaptogens prolong the resistance of the stress response.

In turn, they prevent the third stage (exhaustion) from hitting so hard, and chronic stress can be avoided.

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10 Potential Health Benefits of Ashwagandha

In short - many different things. Let's dive into it's best researched uses and applications below.

1. May Reduce Stress and Anxiety

If you suffer from stress and anxiety, Ashwagandha could be the ideal herbal supplement as it is believed to help reduce cortisol levels. This is one of the stress hormones that our bodies produce as a response to stressful situations.

Put simply, the lower your cortisol levels are, the less stress you’ll feel. There have been several studies on the effects of Ashwagandha on cortisol, and one found that participants taking a higher dose experienced a 30% reduction in cortisol levels.

Ashwagandha’s ability to reduce cortisol levels also means that it could be a useful supplement for those suffering from depression. One study found that participants noted a 79% reduction in severe depression over a 60 day period.

Research also suggests that Ashwagandha helps calm GABA receptors in the brain, which play a role in reducing anxiety and improving sleep quality. Some studies have even found Ashwagandha to be comparable to pharmaceutical treatments for anxiety, without the same adverse side effects.

For those using something like Reishi Mushroom to help with stress-related symptoms, Ashwagandha acts as an excellent complement.

2. May Reduce Blood Sugar Levels

One of the most impressive things that Ashwagandha is believed to do is lower blood sugar levels. This could have notable benefits to those suffering from type 2 diabetes.

Several studies suggest that Ashwagandha increases insulin secretion and improves insulin sensitivity in muscle cells. Research has also shown reductions in blood glucose, HbA1c, insulin levels, lipid profiles, and oxidative stress markers, with no major safety concerns reported.

3. May Increase Testosterone

Whether you want to increase your testosterone levels to build more muscular strength or improve fertility, Ashwagandha may be capable of helping you do either.

One study found that men taking a daily dose of Ashwagandha noted an increase in both muscle strength and size, which was five times higher than those who weren't. As far as fertility is concerned, several studies have shown improvements in sperm count, motility, and overall reproductive health.

Research also suggests that Ashwagandha may support female fertility by helping balance hormones and reduce oxidative stress, which can improve egg quality and increase the chances of conception. Early studies have also found it may improve symptoms of female sexual dysfunction, including reduced libido, arousal issues, and discomfort during intercourse.

As far as fertility is concerned, there have been several studies and they all conclude that Ashwagandha has been shown to increase both sperm count and motility.

4. May Help Reduce Inflammation

There have also been studies that show that Ashwagandha is potentially capable of reducing inflammation. It does this by increasing the activity of our body’s natural killer cells and helping them fight infection more efficiently.

Ashwagandha is also believed to decrease inflammation markers such as CRP (C reactive protein), which is closely linked to an increased risk of heart disease. One study found that a daily 250 mg dose decreased CRP levels by 36 percent on average.

A compound found in Ashwagandha called Withaferin A has also shown potential anti inflammatory and anti cancer properties, although more human research is needed.

5. May Reduce Cholesterol and Triglycerides

As well as being able to fight inflammation, Ashwagandha is believed to reduce both cholesterol levels and triglycerides. In turn, it could be capable of improving overall heart health.

One study suggests that Ashwagandha extract lowered total cholesterol by 53% and triglycerides by 45%. Another study even found that a group of chronically stressed adults noted a 17% drop in their LDL cholesterol and an 11% reduction in triglycerides after a 60-day period.

These are just a few of the amazing effects that Ashwagandha is believed to have on the body but there are so many more. Below, we’ll take a look at some of these in greater detail.

6. Can Improve Sleep

This is one of the most common reasons why people take ashwagandha. Numerous studies have shown that ashwagandha could be capable of inducing sleep in people that suffer from insomnia. It is particularly effective at helping with this when taken at night.

This effect is believed to be linked to its ability to lower cortisol levels and calm GABA receptors in the brain, helping both the onset and quality of sleep. Many people report waking feeling more refreshed, alert, and well rested.

7. Potential Anti-Cancer Properties

 Ashwagandha contains withaferin, which is thought to help induce apoptosis and the killing of cancer cells. It’s also believed to disrupt the growth of new cancer cells.

8. Improves Memory & Cognitive Function

Ashwagandha is often used as a natural supplement for boosting memory, and studies have shown that it may improve memory and brain function affected by disease, injury, or stress.

Research has shown improvements in general memory, attention, task performance, and reaction time after consistent supplementation. Ashwagandha may also help support cognitive function in menopausal women by protecting against memory lapses and cognitive changes associated with hormonal shifts.

9. Can Help Improve Skin And Hair

By reducing excess cortisol and inflammation in the body, Ashwagandha can help restore and maintain healthy skin and hair.

When your cortisol levels are too high, a number of negative things can happen to your body.

You can feel more stressed, you can gain weight more easily, your sleep pattern may become erratic, and your skin can also suffer.

This is because cortisol inhibits the production of certain vital compounds and proteins that our skin needs to remain healthy.

These include such compounds and proteins as:

• Hyaluronan
• Elastin
• Collagen

Each of these is individually responsible for keeping the skin hydrated, strong, and looking supple. And, when any of these are inhibited by high cortisol levels, your skin can soon start looking dull, dry, and aged.

So, how might Ashwagandha help with this problem?

Ashwagandha is believed to lower cortisol levels (by as much as 30% in some studies)allowing these essential skin-building proteins and compounds to function as necessary.

As you can see, there are many reasons why you might want to take the adaptogen ashwagandha.

However, it’s important to know that it does cause some side effects in certain people, should be cycled off on occasion for maximum benefits and if you prefer to take it in the morning, don’t do so on an empty stomach as it can create a mild stomach ache.

 

Does Ashwagandha Give You Energy?

Whether you’re suffering from that 3 pm slump or you simply need something to get you started in the morning, taking an Ashwagandha supplement could boost your energy levels. It will also do it naturally, so you won’t suffer from the same crash you’d get from caffeine or sugar.

But how does it do this? The answer is pretty straightforward. Ashwagandha is believed to increase hemoglobin levels.

When our hemoglobin levels are higher, it’s easier for our cells to carry oxygen around the body. And, the more oxygen we have pumping through our veins, the more energetic we feel.

Does Ashwagandha Increase Stamina?

Ashwagandha is thought to be able to increase stamina in two ways. First of all, it can improve brain function and concentration. This means that you’ll be able to focus your mind on what you need to achieve more easily.

Secondly, it is believed to reduce muscular pain, particularly around the joints of the body.

Add in the fact that it can boost your energy levels and you’ve got a natural supplement that is perfect for increasing your stamina.

It could be particularly useful for anybody taking part in physical activity for long periods of time, and one study found that taking Ashwagandha extract daily improved cardiorespiratory performance at both 8 and 12-week intervals.

Combine with Cordyceps Mushroom for a potent pre-workout boost!

 

Does Ashwagandha Boost The Immune System?

Yes, it does! In fact, one of the biggest uses for Ashwagandha is as a natural immune system boosting supplement.

This is mainly due to the fact that it is believed to help fight inflammation. As it increases the activity of our body’s natural killer cells, the immune system is able to help fight infections more easily, meaning that you’re able to heal in a much faster time.

This also means that you’re not only able to recover from colds and flu more easily, but you’re able to heal wounds and recover from surgery more efficiently. All the while, there is a reduced chance of any infection setting in.

Pair your Ashwagandha with black pepper and other powerful immune-boosting adaptogens such as Turkey Tail Mushroom & Chaga Mushroom for a potent immunity cocktail!

However, it is worth noting that anybody that suffers from an auto-immune disease should avoid taking Ashwagandha unless they’ve consulted with a doctor.

Is Ashwagandha Good For Bones?

Ashwagandha is believed to contain properties that make it very good for bones (however, it is not shown to increase height). The main reason for this is that it contains a substance called ‘withaferin’. This has been shown to increase the number of cells that synthesize bone development. The result is strong, healthy bones.

Ashwagandha is also thought to help prevent bone loss and reduce the risk of developing osteoporosis. The reason for this is because it can boost testosterone levels. You might think that this is only beneficial to men, but you’d be wrong.

Testosterone is also responsible for bone health in women along with estrogen. And, as women enter menopause and their estrogen levels drop, the risk of developing osteoporosis increases.

But, by taking an Ashwagandha supplement, you may be able to keep your bones healthier for longer as it will regulate both testosterone levels and estrogen levels more efficiently.

Bone deterioration can also occur when our cortisol levels are too high, especially in older men and women. Since Ashwagandha is potentially capable of reducing our cortisol levels, it could help prevent this from happening.

Finally, Ashwagandha could be a useful herbal supplement for anybody that has recently suffered from a broken bone. The reason for this is that the withaferin A that is found in Ashwagandha blocks certain proteasomes and protein complexes that break down other proteins. By blocking these, the bones are able to heal properly.

 

Is Ashwagandha Good For Memory?

As if all of the above wasn’t enough of a reason to take Ashwagandha, it’s also believed to help improve memory and cognition.

In fact, one study found that Ashwagandha extracts are able to interact with our NMDA (N-methyl-D-aspartate) receptors and both memory consolidation and retrieval.

It’s also been shown that the Withania somnifera extracts found in Ashwagandha interact with our brains’ GABA receptors to help boost memory and generally maintain brain health.

With similar but complementary benefits to Lion’s Mane Mushroom, Ashwagandha could be a very useful herbal supplement for a young person who is studying for an exam and needs to be able to recall important information. However, it’s also useful for fighting age-related memory problems.

The reason for this is because Ashwagandha is believed to have neuroprotective effects on the brain as we age. It can also help to fight brain inflammation, which plays a role in both cognitive and memories problems,

Ashwagandha could also be an excellent supplement for anybody that suffers from epilepsy. One study on rats showed that those treated with Ashwaganahda extract had a near-complete reversal of spatial memory impairment, which was likely a result of a reduction in oxidative stress.

Of course, you don’t need to be suffering from any memory issues for Ashwagandha to be a useful supplement for maintaining cognitive health.

In fact, another study carried out over a period of 8 weeks found that taking just 300 mg of Ashwagandha twice a day improved attention, task performance, and general memory. It’s also been shown to improve reaction time.

Does Ashwagandha Cause Hair Loss?

There is no evidence to suggest that taking Ashwagandha causes hair loss.

In fact, it might have the opposite effect. The reason for this is that one of the main causes of hair loss is stress, which is again caused by high levels of cortisol.

Stress can cause inflammation and, when this happens, our immune system goes into overdrive as it starts to repair damaged cells. As it does this, it creates a priority imbalance, focusing all of its attention on repairing the inflammation and sacrificing certain cells that are less important, one of which is hair.

With this in mind, Ashwagandha may be able to help prevent hair loss in two different ways.

First of all, Ashwagandha has been studied extensively for its ability to lower cortisol levels. The lower our cortisol levels are, the less risk there is of developing stress-related inflammation. In turn, our immune system doesn’t have to go into overdrive and sacrifice our hair follicles in the process.

The second way in which Ashwagandha may help to prevent hair loss is by reducing inflammation. 

With all of this in mind, it’s safe to say that Ashwagandha is not a cause of hair loss.

Does Ashwagandha Reverse Grey Hair?

If you’re looking for a herbal supplement that can help stall premature greying, Ashwagandha could be the ticket.

In much the same way that He Shou Wu is thought to reverse gray hair, one study found that it may be capable of stimulating melanin production and restoring lost melanin. If you’re not sure what melanin is, the simplest way to describe it is as the pigment that gives our hair its natural colour.

It isn’t an immediate solution to greying hair, though. In a clinical trial conducted in India, a 300mg daily dose of Ashwagandha was given to a group of men with grey hair.

Eventually, they started showing signs of increased melanin production, but it took 12 months to happen.

Is Ashwagandha Anti-Aging?

Ashwagandha is a super-powerful medicinal herb and it can affect the way we look and feel. While many people use Ashwagandha to manage stress, it can also actually help to reduce the signs of aging in a couple of different ways.

As we’ve mentioned, it helps to lower your cortisol levels. Cortisol is the stress hormone that our adrenal glands produce when we’re faced with stressful situations.

Balanced cortisol levels are essential for certain body functions including:

• Managing how our body uses carbohydrates, fats, and proteins
• Preventing and reducing inflammation
• Regulating blood pressure
• Increasing blood sugar levels
• Controlling our circadian rhythm (sleep/wake cycle)
• Boosting energy

However, when our cortisol levels are too high, we can suffer from stress-induced inflammation. This can cause the elastin and collagen in the skin to start breaking down and, as a result, our skin starts to lose its elasticity. This is when wrinkles occur.

This isn’t the only way that high levels of cortisol affect our skin, though. It can also inhibit the production of compounds and proteins that keep our skin strong, hydrated, and healthy. These include Hyaluronan, Elastin, and Collagen.

Since Ashwagandha is believed to keep our cortisol levels in check, there’s less of a chance of developing stress-induced inflammation.

In turn, we have less of a chance of losing skin elasticity. There’s also less risk of inhibiting the compounds and proteins that our skin needs to remain healthy.

Furthermore, there is a known relationship between Ashwagandha and testosterone production which has a very important role in keeping the body youthful in many different ways.

With all of the above in mind, it’s fair to say that Ashwagandha could be a great supplement for anybody looking to delay both the physical and mental effects of aging.

If you love Ashwagandha for its anti-aging properties, you might also be interested in Tremella - otherwise known as the beauty mushroom! 

Is Ashwagandha Good For Eyes?

The health benefits of Ashwagandha are plentiful, however, there currently isn’t any research to suggest that it can directly help to improve eyesight.

With that being said, it may be capable of helping to maintain eye health, especially if you find that your vision fluctuates.

There are many things that can cause vision to fluctuate or become blurry, including:

• Eye-strain
• Dry eyes
• Poor sleep habits
• Diabetes
• Cataracts
• Certain medications

Ashwagandha won’t be able to help with all of these, but there are a couple of these issues that it may be able to help with when it comes to fluctuating vision.

The first of these is poor sleep habits. Our bodies run off a circadian rhythm, which is also known as the sleep/wake cycle. Put simply, this rhythm tells us when it’s time to go to sleep and when it's time to wake up, and it uses a variety of hormones to do this.

When it's time to sleep, melatonin levels are higher. When it's time to wake up, our cortisol levels are higher.

When we are stressed, our cortisol levels are much higher and, as a result, we can start developing poor sleep habits. However, since Ashwagandha is believed to help lower cortisol levels, it could be capable of keeping our circadian rhythms working properly - particularly when taken at night. As a result, poor sleep habits are beaten and fluctuating vision could improve.

The second issue that Ashwagandha may help with when it comes to fluctuating vision is diabetes. While it can’t be considered as a cure, there have been studies that show it can reduce blood sugar levels in people suffering from diabetes.

Forms of Ashwagandha

• Powder: Ashwagandha is available in powdered form. You can mix it with water, milk, or other beverages.
• Capsules or Tablets: These are convenient and provide standardized doses of ashwagandha root extract.
• Liquid Extracts: These concentrated forms are easy to use and absorb.

Dose of Ashwagandha

Most research suggests taking 250–500 milligrams (mg) per day for at least 1 month.

Ashwagandha & Black Pepper - Does It Need BioPerine to Work?

While Ashwagandha doesn’t need black pepper to work, the addition of a grind of fresh black pepper can help your digestive system absorb the Ashwagandha better. In turn, it’s easier for your cells to absorb and less is processed as waste.

There are also a number of other potent health benefits to pairing black pepper with Ashwagandha.

So, again, while it isn’t a necessary addition in order for the Ashwagandha to work, you can give your body an extra boost of vitamins and minerals in one simple dose, and significantly increase your Ashwagandha’s effectiveness.

So, what are the health benefits of taking Ashwagandha with black pepper?

What Are The Benefits Of Mixing Ashwagandha With Black Pepper?

First of all, black pepper itself is super high in antioxidants.

It contains a plant compound called ‘piperine’ which studies have shown can prevent or delay the damaging effect of free radicals. Pair this with Ashwagandha’s powerful antioxidant properties, and you’ve got yourself some serious antioxidant power!

Ashwagandha is believed to be able to reduce inflammation, and black pepper is also thought to have anti-inflammatory properties. This is yet to be studied extensively with humans test subjects, but one study conducted on rats showed that black pepper resulted in less joint swelling and fewer blood markers on inflammation.

Another thing that both Ashwagandha and black pepper have in common is the ability to improve brain function. A study on black pepper’s brain-boosting power found that black pepper extract decreased the formation of amyloid plaques. These are the protein fragments that have been linked to Alzheimer’s disease.

Another double-hit that you’ll get from mixing black pepper with Ashwagandha is blood sugar control. A study on black pepper found that it could also help with controlling blood sugar levels and preventing spikes.

Finally, black pepper is also believed to have cancer-fighting properties. This is again due to the compound ‘piperine’. There haven’t been any human trials on this yet, but test-tube studies have found that piperine is capable of slowing the replication of certain cancer cells including breast, prostate, and colon cancer.

What’s more, just like Ashwagandha, piperine is also believed to induce cancer cell death through apoptosis.

For the reasons listed above, it’s fairly clear to see that black pepper and Ashwagandha make perfect partners. And, as we’ve mentioned previously, it not only complements it but also aids in the bioavailability of the Ashwagandha, helping your body absorb it and put it to use more efficiently.

Why Does Ashwagandha Have Black Pepper In It?

This is a common question, which is actually a bit misleading - Ashwagandha doesn’t naturally contain black pepper, it’s just that many supplements add black pepper for all of the benefits we’ve discussed!

Black pepper comes with several different health benefits that can enhance the power of Ashwagandha as well, making them a perfect duo. We’ve outlined some of these above, but some other health benefits that black pepper brings to Ashwagandha include:

• Increasing the number of good bacteria in your gut
• Pain relief
• Weight loss through reduced appetite
• There is another reason why black pepper is added to Ashwagandha as well; it improves the taste!

Some people enjoy the taste of Ashwagandha, but there’s no denying that it has a pretty pungent smell and flavour. The addition of black pepper can help to improve this immeasurably making it more pleasant and far easier to drink.

Is Ashwagandha Water or Fat Soluble?

This ultimately depends on how your Ashwagandha has been prepared. Ashwagandha is most commonly available as an extract in two forms; powder and capsules.

Ashwagandha powder is partly fat-soluble and partly water-soluble. For this reason, it’s best to mix it with a water-based drink that has a slight fat content.

Coffee with milk is arguably the most common way of preparing Ashwagandha powder, however, if you’re using Ashwagandha as a way of helping you get to sleep at night, it may be better to mix it with something that is caffeine-free, such as herbal tea.

If you’re a coffee purist and really don’t want to add the ‘smell of the horse’ to your morning brew, you might be more inclined to mix it with something like matcha & green tea or even a cacao latte.

If none of this sounds appealing to you, or you simply don’t enjoy hot drinks, it doesn't mean you have to sacrifice taking Ashwagandha.

Ashwagandha vs Ginseng

Which is best - ashwagandha or ginseng? The answer really depends on what you’re looking for from your natural supplements.

If you’re looking for a way to improve your sleep and sleep quality, lower anxiety, or increase muscle size and strength, ashwagandha would be the better choice.

However, if you want to increase energy levels, improve cognitive function, or find a natural supplement that can potentially help with erectile dysfunction, ginseng would be the better supplement to go for. 

Ashwagandha vs Shilajit

While we are comparing ashwagandha to ginseng, let's take a minute to compare it to another amazing natural substance - Shilajit.

Ashwagandha and shilajit are quite different in appearance. Ashwagandha is a plant that is native to India and North Africa, and both its roots and leaves are used as an adaptogen.

Shilajit, on the other hand, is a resin discharge that comes from layers of rock. It is found in several mountain ranges around the world including the Altai and Tibetan Mountains, as well as the Himalayas.

It’s not only in appearance that they are quite different, either. Above, we’ve listed some of the benefits that ashwagandha is shown to have.

Safety and Side Effects of Ashwagandha

When taken by mouth, ashwagandha is possibly safe when used for up to 3 months. When applied to the skin (in lotion form), ashwagandha is possibly safe when used for up to 2 months. However, the long-term safety of ashwagandha is not known so as with all other supplements, use ashwagandha with caution.

Large doses of ashwagandha might cause:

• Stomach upset
• Diarrhea
• Vomiting
• Rarely, ashwagandha has been associated with liver problems.

If you’re currently taking any medication to treat any of the following, you should consult a doctor before considering taking ashwagandha as a supplement:

• Type 1 Diabetes
• Hypertension
• Anxiety
• Depression
• Insomnia
• Thyroid Disease

Ashwagandha should be avoided by anybody suffering from autoimmune diseases including rheumatoid arthritis and lupus. You should also avoid taking ashwagandha if you’re pregnant as there may be a risk of miscarriage.

It shouldn’t be taken if you’re currently breastfeeding either, as it could be passed onto your baby who won’t have developed the tolerance for ashwagandha.

Again, we can’t stress enough - with all supplements and substances, you should always consult your GP or medical practitioner before starting them just to be on the safe side! Always stick to the recommended dosage to avoid the potential side effects of taking large doses.

The quick video below gives a great rundown on this amazing adaptogen if you’re up for a quick watch!

Some Key Points:

• The natural supplements industry is unfortunately fraught with many 2-bit operators producing poor quality, diluted and potentially contaminated extracts. Always make sure you do your own research on the manufacturer first - to get you started, here are the best Ashwagandha supplements according to our findings and where to get them.
• Ashwagandha is known to be safe for most people, however, it’s always worth consulting your GP or naturopath before starting a natural supplement for the first time. You should also look to take a break from Ashwagandha periodically, and there are certain circumstances where you shouldn’t take it at all. Make sure you do your own research and talk to a professional if in doubt!

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Frequently Asked Questions

What happens when you take ashwagandha daily?

Regular ashwagandha consumption may improve sleep, reduce stress and anxiety, and potentially lower blood sugar and cortisol levels.

What is the best adaptogen herb?

There's no single "best" adaptogen herb - each offers unique benefits. Ashwagandha excels in stress management, rhodiola combats fatigue, astragalus supports immunity, etc.

Can ashwagandha lower cortisol too much?

While ashwagandha helps regulate cortisol, excessive intake can theoretically lead to abnormally low levels. It's best to consult a healthcare professional for proper dosage.

What are the side effects of ashwagandha with black pepper?

Ashwagandha with black pepper is generally well-tolerated, but some individuals may experience mild side effects like upset stomach, nausea, or diarrhoea. It's important to note that black pepper can potentially intensify these effects in sensitive individuals.

What should ashwagandha not be mixed with?

Ashwagandha should be used cautiously or avoided when combined with sedative medications, as it may enhance their effects. Additionally, since ashwagandha can lower blood sugar levels, it should be used with caution when taken alongside diabetes medications to avoid potentially dangerous drops in blood sugar.

What can ashwagandha be mixed with?

Ashwagandha can be mixed with a variety of substances for consumption. It is commonly added to milk, water, tea, smoothies, and even baked goods. The choice of mixer often depends on personal preference and the desired purpose.

Does Ashwagandha increase height after you turn 18?

Unfortunately, there is no scientific evidence or research to suggest that consuming Ashwagandha can help increase your height. Young adults can sometimes continue to grow in their early twenties until the growth plates close however, no more growth is possible after this point.

Does ashwagandha make your hair grow?

Ashwagandha is believed to help prevent hair loss by reducing stress, which can be a common cause of hair shedding. It also contains antioxidants and amino acids that may strengthen hair and minimize breakage. However, more research is needed to establish a direct link between ashwagandha and healthy hair growth.

Does ashwagandha give you facial hair?

There is no evidence to suggest that ashwagandha directly promotes hair growth. However, it may indirectly contribute to overall hair health by reducing stress and inflammation, which can benefit both scalp and facial hair.

How much ashwagandha should I take daily for hair growth?

The recommended dosage of ashwagandha can vary depending on factors such as individual health, age, and specific needs. Generally, a daily oral capsule or sprinkling ashwagandha powder into water or coffee is common. Most research suggests that taking 250–500 milligrams (mg) per day for at least 1 month may be beneficial in general, including hair care. Consult a doctor before starting any new supplement, especially if you are on medications or have specific health conditions.

What are the side effects of ashwagandha for women?

Taking ashwagandha orally appears to be safe for up to three months, provided you do not exceed the recommended doses.

If you're consuming a large dosage of ashwagandha, it can cause diarrhea, stomach upset, and vomiting because it has a tendency to irritate the digestive system. In very rare cases, it can cause issues with the liver.

Women who are pregnant should avoid taking Ashwagandha, as it may increase the risk of miscarriage. It is also not advisable for nursing mothers to consume ashwagandha as it can pass through the breast milk to the infant.

What are ashwagandha's benefits for skin?

Ashwagandha helps reduce cortisol levels. Cortisol, one of the body's main stress hormones, can have detrimental effects when produced in excessive amounts. Specifically, high levels of cortisol can lead to various skin issues, such as acne, dryness, and premature aging.

For example, it can inhibit important compounds and proteins like Hyaluronan, elastin, and collagen, causing your skin to become dry or dull and age faster. Ashwagandha can help restore your skin's moisture and suppleness through its effects on cortisol.

There is also some evidence to suggest that ashwagandha can help fight skin cancer because of its anti-inflammatory properties.

What does ashwagandha do to a female body?

Ashwagandha has shown multiple science-backed health benefits for women based on existing clinical research.

For women specifically, it can help balance hormones, specifically the activity of the thyroid, which, when imbalanced, can cause tiredness, mood swings, and irregular periods.

There is also some evidence to suggest that ashwagandha helps alleviate the symptoms of menopause. Because of its ability to balance hormones, it has shown potential to treat infertility as well as sexual dysfunction in women.

In terms of general benefits, ashwagandha can benefit women by reducing stress, anxiety, and depression. It can help fight inflammation and cancer. It can help balance your blood sugar levels and even improve the quality and depth of your sleep, helping you put insomnia to bed.

Can women take ashwagandha every day?

Ashwagandha is seen to be safe when taken for a period of no more than 3 months at a maximum dosage of 1000mg. It is recommended that pregnant women and nursing mothers should avoid ashwagandha, as no research currently exists on the herb's long-term effects in either category.

Can girls take ashwagandha?

While ashwagandha is generally safe for adults, it's important to consult a healthcare provider before giving it to younger girls. However, there are cases where younger girls use it, often under adult supervision, to manage stress, anxiety, or improve sleep. It's essential to prioritize safety and seek professional advice to determine the appropriate dosage and potential side effects.

Does ashwagandha increase testosterone in women?

No, ashwagandha doesn't increase testosterone in women. Its primary benefits for women include stress reduction, improved sleep, and enhanced cognitive function.

Is ashwagandha a steroid?

Doctors use steroids, which are anti-inflammatory medications, to treat a variety of different medical conditions. Ashwagandha is a natural herb (not a drug) that people popularly use in natural systems of medicine like Ayurveda for a range of different benefits (scroll up to learn more!). Pharmaceutical drugs can cause adverse side effects. On the other hand, people generally see ashwagandha as well-tolerated as a form of plant medicine.

Does ashwagandha increase size?

Ashwagandha can help increase muscle mass, strength and speed up muscle recovery times. It has various other health benefits too. Scroll up to learn more about its benefits for men. There is no evidence to suggest that ashwagandha has any benefits in increasing the size of sexual organs at this time. Though, it's worth noting that ashwagandha's benefits are not limited to physical appearance; it also helps in improving sex drive, sperm count, and motility, and reducing stress.

How to use ashwagandha for testosterone?

Research suggests that ashwagandha can be beneficial in increasing levels of testosterone. One study showed that healthy men who took ashwagandha delivering 21g of withanolide glycosides, per day, over a period of eight weeks had a notable increase in testosterone levels by as much as 14.7%. Ashwagandha can be consumed in the form of tablets or capsules.

Do I have to be really active to take ashwagandha?

No, you don't have to be highly active to take ashwagandha. The benefits of ashwagandha extend beyond enhancing muscle mass and strength in active or overweight males. Ashwagandha has traditionally been used to reduce stress, improve mental health conditions, and support overall well-being.

Conclusion

The effects of taking Ashwagandha are nothing short of impressive and finding more and more support in modern science. It’s indicated to help reduce your cortisol levels, reduce blood sugar levels, increase testosterone, fight inflammation, and reduce cholesterol.

It’s also thought to have amazing benefits for your cognitive and memory function, and it could even support bone health!

You don’t necessarily need to be suffering from any health issues to start taking Ashwagandha, though. It’s equally as good as preventing certain problems as it is at helping to remedy them.

That being said, the side effects of ashwagandha can be intense for some people so it's always worth consulting your GP or a medical professional before starting any natural supplement.

If you are given the all-clear by your GP and want to boost your immune system and keep your cells happy and healthy, a daily dose of Ashwagandha will do the job!