This is partly due to the reduced stress and anxiety, which make it easier for you to relax your mind and drift off to sleep. Taking ashwagandha seems to help correct your sleep patterns, improving both the quantity and quality of sleep. According to studies, these are the main ashwagandha cognitive benefits. If you're experiencing side effects, consult your healthcare provider. The following dos and don'ts offer guidance on optimizing absorption, efficiently supporting your health and wellness, and minimizing potential discomfort. To get the most out of your ashwagandha supplement, it's crucial to consider the timing and method of consumption. Ashwagandha supplements come in tablets, capsules, soft gel, chewable, powders, and liquid forms—choose the one that best fits your daily routine to stay consistent. Proper storage is essential to maintain the quality and potency of liquid extracts, as exposure to light, heat, or air can degrade the active ingredients over time. The root contains compounds called withanolides, which are believed to fight inflammation and tumor growth. Ashwagandha (Withania somnifera) is an evergreen shrub native to parts of India, the Middle East, and Africa. And no, it’s not just another health fad that will disappear next month, but this plant has stood the test of time for over 5,000 years. Ashwagandha (Withania somnifera) might be the answer you haven’t tried yet. Looking for a natural way to boost your health that works at any age? Adaptogens like Ashwagandha sharpen mental clarity, reducing anxiety by 44% in trials. These are rare “Vajikarana” herbs from ancient medicine. A Peruvian superfood that doesn’t necessarily raise testosterone but is world-renowned for its ability to boost libido and mood. Supreme Male Alpha Gummies boasts a transparent, non-proprietary blend of some of the most studied herbs in Ayurvedic and modern medicine. The efficacy of any supplement lives and dies by its label. While ashwagandha is generally safe, some women might experience mild side effects like stomach upset or drowsiness. Benefits include reducing anxiety, enhancing sleep quality, and even balancing hormones. Ashwagandha does have the potential to balance hormones, but it’s not likely to spike testosterone levels in women significantly. The side effects of ashwagandha benefits for female are generally mild but can include digestive upset, changes in menstrual cycle, and drowsiness. Ashwagandha does not directly increase estrogen, but it helps balance overall hormone levels, which can support healthy estrogen levels. What Happens To Your Body After You Quit the Gym: Week by Week You may know that ashwagandha has been used in centuries-old traditional medicinal systems. Ashwagandha has certainly become a trendy dietary supplement in recent times. Embark on this journey with Ashwagandha as your guide, unlocking the full spectrum of its benefits, and embracing a life where hormonal harmony is just one note in the melodious symphony of well-being. They are not just any ordinary supplement – they are beyond conventional. Plus, being vegan, gluten-free, soy-free, and cruelty-free, I feel good about what I’m putting into my body. You are encouraged to report negative side effects of prescription drugs to the FDA. Ashwagandha might increase how much thyroid hormone the body produces. The body naturally produces thyroid hormones. How to Pick a Trustworthy Supplement These findings show that ashwagandha may have a beneficial impact on the endocrine system. That’s according to a 2015 study. This improves the reproductive system’s health and balance, increasing the chances of conception. It may also treat irregular vaginal discharge and promote a healthy reproductive environment. Ashwagandha may be effective in treating and reversing certain hair conditions in women. Ashwagandha is effective in regulating the activities of the thyroid glands thus regulating important hormones in the body. When consumed on a regular basis, ashwagandha is believed to be effective in healing nerve cells and preventing age-related cognitive issues like Parkinson’s, Huntington’s, and Alzheimer’s disease. Anti-inflammatory Effects It is believed that after consuming the root, one gains powers similar to that of a horse. The raw material used in medicine is the root, and the name “Ashwagandha” is derived from the word “ashwa”, meaning horse. This narrative review delves into the most recent findings and provides a comprehensive overview of the current understanding of ashwagandha’s potential uses and any known safety concerns and contraindications. It’s always best to consult with a healthcare provider before starting any new supplement regimen. What is the recommended dosage of ashwagandha for women? How does ashwagandha affect women’s hormonal balance? For men who want to supplement rigorous training or improve their sleep, 600mg to 1000mg per day seems to be an effective dose. In addition, those who took the supplement saw a greater increase relative to baseline than those who took the placebo. In this 2015 study they looked at 50 healthy adults to see what effect it would have on their cardio performance. A number of literatures have reported the cooccurrence of depression, anxiety, and sexual dysfunction 8–12. Chronic stress, experienced often in modern life, may lead to sexual dysfunction in females. The contribution of this research is to examine the hypothesis that consumption of a high-concentration ashwagandha root extract (HCARE) may reduce FSD. It has been observed that women with sexual problems often turn to alternative therapies and herbal adaptogens as a remedy for diminished sexual desire. An open-label, single dose, safety and pharmacokinetic study of Withania somnifera root extract in healthy volunteers. Chengappa KN, Bowie CR, Schlicht PJ, Fleet D, Brar JS, Jindal R. Randomized placebo-controlled adjunctive study of an extract of withania somnifera for cognitive dysfunction in bipolar disorder. Ritual's Essential for Women Multivitamin includes a formulation of the most important nutrients for supporting women's health and energy levels, which include vitamin D, vitamin E, folate, iron, B12, magnesium, boron, and vitamin K. Always view supplements as supportives, not solutions, to health best sex booster and performance issues. During an eight-week strength-training study published in the Journal of the International Society of Sports Nutrition, 57 resistance-trained men swallowed 600 mg of KSM-66 ashwagandha or a placebo each day while following the same workout plan. The placebo group also slept a bit better, about 29% but some of the gains may reflect expectation rather than the herb alone, and researchers used sleep diaries instead of lab scans. Backed by peer-reviewed trials, you’ll see which extracts, doses, and brands lower cortisol, improve sleep, build muscle, boost thyroid function, and sharpen thinking. Food and Drug Administration does not regulate the supplements of ashwagandha, it is recommended to only get them from trustworthy companies. However, ashwagandha works best as part of a comprehensive approach to wellness that includes proper nutrition, regular exercise, adequate sleep, and stress management. The authors thank Ixoreal Biomed Inc, Los Angeles, California, USA, for supplying the KSM-66 Ashwagandha root extract used in the study treatment. We reported a similar impact of Ashwagandha root extract on insomnia and anxiety recently . The present study was carried out to observe the impact of Ashwagandha supplementation in the elderly population in terms of safety, efficacy, tolerability, augmenting better sleep, and rejuvenation. Ashwagandha supplementation could be an effective alternative that can counter aging issues including sleep quality and mental alertness improvement. In parallel to sleep scale, sleep quality was also assessed for the participants in this study. Discover quality products, exceptional service, and exclusive deals. Its adaptogenic properties, coupled with its diverse range of benefits, make it a valuable addition to wellness routines. Its wide usage, validated by modern science, reinforces its importance in promoting health and vitality. While generally well-tolerated, it's crucial to acknowledge potential side effects. Tablets typically contain concentrated extracts, ensuring a consistent dosage. The best way to use ashwagandha depends on your personal preferences and the type of ashwagandha products you have available. A typical ashwagandha dosage ranges between 300 to 600 milligrams, taken once or twice daily. If you experience hives, difficulties breathing, or disorientation after taking ashwagandha, seek immediate medical attention. Ashwagandha is a medicinal herb also known as Indian ginseng or winter cherry. Its potential anti-inflammatory effects may also contribute to reducing discomfort related to hormonal fluctuations during ovulation and the premenstrual phase. Somnifera and show immune system-activating and antioxidant effects, respectively . In addition, the roots are rich in alkaloids, amino acids, steroids, volatile oil, starch, reducing sugars, glycosides, hentriacontane, dulcitol and withaniol . In addition, there are scientific reports supporting the use of Ashwagandha in the treatment of infertility and hormonal disorders 12,16. Somnifera, popularly known as Ashwagandha, is famous for its anti-inflammatory , anti-cancer 18,19,20, anti-depressant, anti-anxiety and insomnia-treating properties . Many studies described over 50 identified substances of Ashwagandha, among them alkaloids, flavonoids, steroidal lactones, N-containing compounds, steroids, and salts 1,15,16. Long, net-like bath sponges originating from West Africa (also called Sapo or African exfoliating nets) used for full-body exfoliation. TikTok videos showcasing before/after de-puffing effects have racked up over 55 million views. Now it’s moving into body care – for example, Paula’s Choice and other brands launched niacinamide body treatments to address body acne and discoloration. A notable item is niacinamide body lotion, bringing facial-grade ingredients to body care. The great news is ashwagandha seems to live up to the hype as it relates to lowering stress. A few of the common side effects of taking ashwagandha can include stomach problems like irritation of the gastrointestinal lining, diarrhea, and in rare cases, vomiting and nausea. A 30-day supply of the supplements is usually around $20 to $30. Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. They did this while performing a physical activity, hence another one of the amazing benefits of ashwagandha for men. The antioxidant properties in ashwagandha protect your ovarian tissues from oxidative damage. Research shows this herb helps regulate reproductive hormones, including FSH, LH, and gonadotropin hormones. This ancient herb influences multiple hormonal pathways that affect your daily well-being. You’ll find the right dosage guidelines and learn about potential side effects. Chronic emotional, physical, and chemical stress can damage the nervous system. Ashwagandha, as part of an herbal combination, has shown potential in improving attention and impulse control in children with ADHD. A key advantage of Ashwagandha is its lack of significant side effects, especially when compared to conventional antidepressants and anxiolytics. Furthermore, research has shown that ashwagandha has potential consequences in depression management by mimicking the effect of anti-depressive and anxiolytic drugs, suggesting that it may improve stress resilience and cognitive function, both of which are crucial for mental well-being.8 Additionally, its potential anti-inflammatory effects may be relevant, as inflammation is increasingly recognized as a contributing factor to depression.1 Studies in bipolar disorder and anxiety provide evidence that ashwagandha may be a valuable tool in managing mood disorders.7 While the exact mechanisms are still being investigated, studies indicate that ashwagandha may influence serotonin and dopamine levels, key neurotransmitters involved in mood regulation.1 Ashwagandha is thought to boost the immune system and enhance the body's defense against illness, probably through its effects on cortisol levels.1 9. Statistical analysis Most health benefits of ashwagandha need further studies to be scientifically substantiated. Look for supplements standardized to contain 1.5-12% withanolides, the active compounds responsible for ashwagandha’s effects. Most studies showing benefits for testosterone, muscle growth, and stress reduction used doses within this range. Studies have shown improvements in sexual desire, arousal, and overall sexual satisfaction in men taking ashwagandha supplements. What is the right ashwagandha dosage? Ashwagandha may similarly increase testosterone in women and offset androgen deficiency syndrome. The herb has been found in men to increase serum testosterone level, decrease follicle-stimulating hormone (FSH) level, and increase luteinizing hormone (LH) production 8, 9. Some women may have combined genital and subjective arousal disorder or isolated genital sexual arousal disorder . In this pilot study, 50 study subjects were randomized to either (i) HCARE-treated group or (ii) placebo- (starch-) treated group. Although there is evidence to support the potential therapeutic uses of Ashwagandha, the mechanisms by which it exerts its effects are not yet fully understood. There are several varieties of ashwagandha, each with unique characteristics. The plant’s roots and berries are primarily used for medicinal purposes. Be mindful of the ingredients in any supplement you take, and consult your doctor before starting a new supplement, especially if you're already on medications. Ashwagandha may be a powerful agent against everyday stress, insomnia and a host of other medical issues. It's advisable to follow the dosage instructions on the product label or consult with a healthcare provider for personalized recommendations.Its purported uses include everything from improving digestion to reduced body fat to increased muscle mass.Ashwagandha is a potent herbal supplement packed with bioactive agents, antioxidants, and anti-inflammatory properties that support multiple health benefits for men.Some studies also suggest that ashwagandha root may help with forms of infertility in men.Depending on the type of product being made, they might then be ground down into a powder or undergo an extraction process to turn the beneficial compounds into liquid form.It is popularly consumed by people from many religious backgrounds for its health benefits.The herb can also help to slow down visible aging as it’s known to enhance DHEA, a hormone produced by the adrenal glands. A systematic review analyzed multiple RCTs and concluded that ashwagandha has a moderate positive impact on stress reduction and cognitive performance. Study populations include healthy adults under stress, older adults with memory impairment, and clinical cohorts with insomnia, schizophrenia, hypothyroidism, or infertility 26,35. In patients with generalized anxiety disorder, ashwagandha treatment for six weeks reduced HAM-A scores by 56% of lorazepam’s effect, but without sedation . Inflammation in peripheral tissues may directly play a role in increasing neuroinflammation and oxidative stress in the brain (56). Figure 3 shows how the components of ashwagandha can affect cell signaling pathways and the production of inflammatory mediators. Oxidative stress can act as a trigger for these disorders and can also be a result of neuroinflammation, which has also been linked to brain-related disorders (56). Finco, C., Magnanini, P., Sarzo, G., Vecchiato, M., Luongo, B., Savastano, S., Bortoliero, M., Barison, P., and Merigliano, S. Prospective randomized study on perioperative enteral immunonutrition in laparoscopic colorectal surgery. McConell, G. K. Effects of L-arginine supplementation on exercise metabolism. Yan, H., Peng, X., Huang, Y., Zhao, M., Li, F., and Wang, P. Effects of early enteral arginine supplementation on resuscitation of severe burn patients. A number of double-blind, placebo-controlled trials have shown that ashwagandha can reduce anxiety scores by up to 70% or more in patients with anxiety disorders5,6,7 or high stress levels.8,9,10,11 Dosages in these studies ranged from 125 to 2000 mg per day of ashwagandha extract. Ashwagandha supplements, derived mainly from the root extract of the Withania somnifera plant, can have potent effects on the body. In this first reported clinical study assessing the “sustained-release formulation” of Ashwagandha root extract, we demonstrated that consumption of Ashwagandha SR capsules for 90 days resulted in improved memory and focus, psychological well-being, and sleep quality and reduced stress levels. It’s crucial to be aware of these potential side effects when incorporating ashwagandha into your health regimen. Reducing the levels of cortisol in our body also reduces stress, which is one of the causes of hair loss. By taking it, their stress levels are reduced, and they manage to produce sperm of better quality, which leads to their being more likely to conceive. It may help reduce anxiety, stress, and promote better sleep patterns. This includes supporting the immune system’s ability to defend against illnesses, enhancing reproductive health, and regulating hormonal functions through the endocrine system. Ashwagandha root extract may be a helpful adjunct to SSRIs in the treatment of patients with obsessive-compulsive disorder . Biochemical studies confirmed the activation of heat shock, the reduction of mutant huntingtin aggregates, and the improvement of striatal function in the brain in mice. It was observed that the chronic administration of Ashwagandha extract had a beneficial effect on biochemical parameters and motor function due to the antioxidant properties of the plant studied. Although Withania somnifera significantly improves biochemical parameters in Parkinson’s disease, its effects depend on the dose administered 23,24,25. Let us journey through science, myth, and sacred truth to uncover the real benefits of Ashwagandha for men — and how it can align mind, body, and masculine energy. “As an internal medicine doctor who is also trained in Ayurveda, I use this herb for people dealing with a lot of stress and when inflammation seems to be part of the symptomology,” she says. In fact, Denmark has banned ashwagandha over the concerns that its use can cause liver problems or cause miscarriages because of its impact on hormone levels. “However, in some cases, ashwagandha has been reported to have serious side effects, including liver problems,” Sorkin says. “Ashwagandha extract was also found to improve mental alertness on rising, and no serious side effects were reported,” Ring says. Subjects who took the supplement also experienced greater improvements in their sleep quality.Remember that it can take a few days or even weeks of consistent use for ashwagandha’s beneficial effects to become noticeable.Vimerson Health delivers a premium saffron extract in a one-capsule-per-day format.The supplement also seemed to boost testosterone levels, which were about five times higher than those in the placebo group.It may also help relieve constipation (69), lower fatigue (70), anxiety (23) (54) and stress (52) (62) (63) (71) with a systematic review/dose-response meta-analysis citing the need for high-quality evidence (64). Start with a high-quality extract, be consistent, and pay attention to how your body responds. Whether you’re a college student facing exam stress, a working parent juggling responsibilities, or a retiree focused on healthy aging, ashwagandha offers something valuable. While more studies are needed, early research shows promise for brain health support during aging. Perhaps most exciting for this age group is ashwagandha’s potential to support cognitive health. The NIH Office of Dietary Supplements reports that ashwagandha improves both sleep quality and the ability to fall asleep naturally. Last but not least, a study of 40 men found that ashwagandha supplementation significantly increased velocity, physical power, and oxygen capacity during exercise . By reducing stress levels, ashwagandha also indirectly improves concentration and mental clarity. Ashwagandha supports cognitive function over time by reducing inflammation and oxidative stress in the brain. On average, ashwagandha naturally boosts testosterone by 17% in men, according to high-quality research. This remarkable herb has been utilized for centuries to promote balance in the body. So if you're feeling down or overwhelmed by stress, consider giving this remarkable herb a try. Modern science is catching up with what ancient healers have long known — ashwagandha is an incredible holistic approach to supporting one’s overall emotional wellness. Ashwagandha — aka Withania somnifera or winter cherry — is an itty-bitty shrub with white or reddish flowers, but its roots are the part typically used for medicinal purposes. This powerful herb has been used for centuries in Ayurvedic medicine, and there is plenty of research to back up its many purported benefits. Ashwagandha is an adaptogen that helps normalize cortisol levels, reducing the evening cortisol spikes that prevent sleep onset. For those who want sleep gummies without melatonin, this combination of 420mg magnesium glycinate and L-theanine offers powerful relaxation and sleep support through non-hormonal pathways. Research consistently shows that low-dose melatonin (0.5-1mg) is more effective than higher doses for most adults, and these 1mg gummies hit the sweet spot for gentle, effective sleep support without next-day grogginess. Consult a healthcare provider before combining any supplement with prescription hair loss medications to avoid interactions or over-suppression of hormones. Natural hair loss supplements can generally be used alongside topical minoxidil without issues. It was observed that 72% of the subjects improved their sleep quality compared to 29% in the placebo group. A study was conducted to assess the effect of Ashwagandha on improving overall sleep quality in people with NRS. Many current sleep medications have side effects, so it is thought that herbal remedies may provide an alternative therapy for insomnia. In the case of clinical trials on diabetes, despite not showing an effect on blood sugar levels, interesting results were achieved in improving the lipidemic profile, body weight, and blood pressure in a study by Agnihotri et al. . These findings suggest that Withania somnifera root extract may have potential therapeutic applications in protecting against radiotherapy-induced damage to vital organs such as the liver and spleen. Ashwagandha gently supports these systems to help your body find its natural rhythm again. But when stress hormones are high and thyroid function dips, your metabolism takes a hit. Chronic stress and inflammation don’t just mess with your mood — they chip away at your body’s defenses too. It’s not a quick jolt like coffee — it’s more like your body remembers how to function again. Ashwagandha has a gentle, regulating effect on your nervous system that supports deeper, more restorative sleep. Many people use herbal medicines, often without telling their doctors. But there are some risks of taking maca root. In one study of people living in the Andes, researchers compared people who took maca with people who didn’t. Some people who take maca say that it boosts their energy, stamina, and overall health. Results showed that maca may improve semen quality. Overall, it is a reasonable quality supplement but some people may benefit from a higher dose of Ashwagandha, as experts recommend up to 1,000mg or even higher. This is also the clinically studied dose which has shown material health benefits. Out of all the Ashwagandha supplements we have reviewed in-house - Bettervits came out on top in almost every benchmark. It’s important to choose quality, proven formulas from trusted brands to see real benefits. However, not all Ashwagandha supplements are equal and choosing the wrong kind can be an ineffective, costly mistake that may make matters even worse in rare cases. It’s like the Swiss army knife of herbal remedies! Think of it as your body’s personal zen master. It helps combat stress, improve mood, and boost overall well-being. The study showed that participants who were administered Ashwagandha root extract for 8 weeks showed no adverse effects. More studies are needed, both in patients with SCH and other dysfunctions affecting the thyroid gland, to fully confirm the benefits of Ashwagandha supplementation and the safety of its use . This study also supported the improvement and maintenance of quality of life in participants taking the Ashwagandha supplement . Some authors suggest that cortisol, the body’s main stress hormone, is inversely correlated with testosterone levels, and that reducing its production may increase testosterone levels. Some research suggests it may improve strength and recovery due to its anti-inflammatory and stress-reducing properties. The interactions between ashwagandha and substances like alcohol, caffeine, and tobacco are complex. However, individual experiences may vary, and some might find a gradual increase in dosage necessary to achieve the same effects, suggesting a potential for tolerance development. Long-term use of ashwagandha typically refers to daily consumption over several months or years. Apart from its calming properties, ashwagandha has links to increased vitality and energy. Ashwagandha root powder has got a whole lot to offer women. Your personal health needs will influence the benefits you reap. It acts like a Swiss Army knife, ramping energy, cutting stress, and soothing anxiety. Before starting supplementation, discuss it with your healthcare provider to tailor it safely to your needs. If you notice significant changes, it’s best to consult with your healthcare provider. Ashwagandha helps with hormone balance by supporting the adrenal glands, which play a crucial role in hormone production. But don’t worry, you won’t suddenly turn into a bodybuilder overnight! There’s no concrete evidence that ashwagandha affects birth control. Soft gels are a type of capsule that contains a liquid form of the vitamin or supplement. Tablets are a convenient and easy-to-swallow form of supplement that offers a pre-measured dose. The pre-measured nature of capsules ensures that the individual takes the same amount each time, making it easier to monitor and maintain a consistent supplementation routine. They are particularly beneficial for individuals who may not enjoy the taste of the supplement in its natural form or when taken as a powder or liquid. The benefits of ashwagandha are reported to persist for many users over the long term. However, questions about the sustainability of these benefits and the potential for the body to build tolerance remain pertinent. As the body of evidence grows, so will our understanding, enabling more informed decisions regarding its integration into health and wellness routines. However, as with any supplement, there are potential side effects and considerations. Always start with the recommended dose and talk to your doctor, if you have health issues or take medications29. Taking ashwagandha in capsule form is simple and convenient. You can take it in capsules or use ashwagandha powder, making it easy to fit into your lifestyle. It’s best to take ashwagandha with food to avoid stomach upset. People who are under constant pressure at work or at home, and who feel overwhelming stress as a result, are much more likely to suffer from many diseases . The compensatory response resulting from stress is called stress response and depends on the type of stress, its frequency, and its duration. Stress is defined as the body’s biological response to external or internal stimuli. The control group was given starch placebo capsules, while the treatment group received 300 mg/twice a day of ashwagandha root extract. For 8 weeks, the experimental group was given 500 mg capsules containing aqueous ashwagandha root extract twice a day, while the placebo group received starch capsules for 8 weeks. In an experiment using rats to simulate an ischemic stroke, a uniform hydroalcoholic extract derived from WS roots effectively decreased the levels of lipid peroxidation and enhanced antioxidant function in the brain (60). Nettle root binds to sex hormone-binding globulin (SHBG) to help regulate free testosterone. At 10,000 mcg per capsule, Natures Craft delivers one of the highest biotin dosages available at a fraction of the cost of premium hair supplements. This formula includes saw palmetto alongside beta-sitosterol and other plant sterols that have been studied for prostate health support. Adaptogens like ashwagandha require 4-6 weeks of consistent use to demonstrate full benefits. Iron supplementation typically shows improvements in ferritin levels over 4-8 weeks. Study findings showed that the partners of 14% of the participants taking ashwagandha became pregnant by the end of the study. Another clinical study suggests that the herb could boost fertility in males struggling with infertility. Some people also use ashwagandha to improve heart health and its related aspects of lowering high blood pressure, cholesterol, and triglycerides to prevent heart disease. NOW Standardized Extract Ashwagandha is our top choice for the best budget-friendly ashwagandha supplement. Fair Trade certification supports the farmers who grow the ashwagandha and ensures that the farming methods help protect the environment and promote social equity. Organic India Ashwagandha stands out for its commitment to sustainability and ethical sourcing, making it ideal for those looking for a high-quality organic supplement. A review looking at several small studies showed that ashwagandha can significantly reduce levels of perceived stress and anxiety in people. Furthermore, as much as you change your lifestyle or incorporate supplements into your diet, you may have an underlying health condition contributing to low testosterone levels. As a natural testosterone booster, an ashwagandha supplement could help to reduce oxidative stress in the body while also reducing some of the symptoms of low testosterone. High stress, particularly oxidative stress, can affect libido and sperm quality, and cortisol may potentially interfere with testosterone levels and functions. Additionally, in a double-blind study, subjects given a supplement of ashwagandha root extract twice per day had significant improvements in muscle strength, size, and recovery . You’ll see the best results by taking ashwagandha in the evening when cortisol levels naturally drop. Studies prove that regular use leads to faster sleep onset and better sleep quality. The right way to use ashwagandha makes a big difference in managing female stress. Research indicates that ashwagandha can reduce anxiety ratings by up to 70%. The stress-reducing properties help maintain proper cortisol levels and can positively affect your menstrual cycle. Longer‐term follow‐up could have assessed if the effects seen were sustainable.At the same time, other studies show that it may also reduce inflammatory markers such as C reactive protein CRP (7).Chronic stress induced the induction of hyperglycaemia, glucose intolerance, elevated plasma corticosterone levels, increased gastric ulcers, sexual dysfunction, cognitive deficits, immunosuppression, and mental depression.Look for supplements standardized to contain 1.5-12% withanolides, the active compounds responsible for ashwagandha’s effects.A 5-in-1 mineral gummy that delivers magnesium alongside calcium, zinc, vitamin D3, and K2 for total body support.Ashwagandha (Withania somnifera) is an evergreen shrub mainly found in India, the Middle East, Western China, and Africa.Whether you're grappling with chronic stress or just looking for a mental health boost, Ashwagandha root extract or standardized Ashwagandha extract might be worth considering.Ashwagandha can also increase testosterone.So, if you’re going through a particularly stressful or anxious period in life, Ashwagandha root may help you embrace your inner zen. Ashwagandha can enhance female libido by reducing stress and balancing hormones, potentially leading to a more satisfying sex life. If you experience irregular periods, this herb might help bring things back to normal. Yes, ashwagandha can help regulate menstrual cycles by balancing hormones. They’re great for reducing stress, boosting mood, and balancing hormones. It’s a convenient way to incorporate ashwagandha into your daily routine. The herb targets the root cause – stress-induced metabolic changes – instead of just masking symptoms. Ashwagandha’s benefits for women are the life-blood of wellness, making it a valuable companion on your path to better health. Your patience will pay off as this ancient herb works with your body’s systems to support mental wellness. Research shows that ashwagandha can boost sleep efficiency by 72% compared to 29% with placebo. Learn how ashwagandha helps women improve their physical wellness and mental health. To ensure the best statistical practices, 95% confidence intervals (CI) were accepted for the study. Adverse events were recorded, along with their severity, duration and relationship to study drug. Plausible adverse reporting and safety assessment was conducted for all the participants of this study. The scoring is based on the probability of falling asleep during the four situations mentioned. Sleepiness Scale is a questionnaire containing 4 items that measure the likelihood of falling asleep on a scale of 0-3 during typical daytime activities. Clinical studies show that women taking ashwagandha experienced a substantial 23% reduction in morning cortisol levels. One of the most powerful ashwagandha benefits for women lies in its power to regulate stress hormones. This powerful adaptogenic herb balances hormones, increases energy levels, and supports reproductive health. Within 3 days after stopping the product I was back to normal but then sleep quality became worse.... My sleep quality has improved, and I wake up feeling more refreshed. Moreover, people who take certain medications (including immunosuppressants, sedatives, thyroid hormone, diabetes drugs, blood pressure reducers) should also avoid ashwagandha or speak to their doctor before starting this supplement. A study conducted on the effectiveness of ashwagandha in reducing stress and anxiety found that it may be beneficial in controlling stress levels. We also recommend that you conduct further research on the multiple health benefits of ashwagandha and explore the best supplements on the market. Research indicates that ashwagandha may improve sleep quality indirectly by reducing cortisol levels and modulating stress, leading to improvements in sleep latency and continuity. The root bark might be helpful for asthma4.Capsules are a convenient and easy-to-swallow delivery method for supplements that provide a pre-measured dose.As such, the effects of stress can cause long-term damage to her health.CANTAB showed that recalling memory significantly improved, and the total error rate in recalling patterns significantly decreased at visit 4 in the Ashwagandha SR group compared with the placebo group.Have you noticed that ashwagandha—an adaptogen known for its stress and anxiety-soothing properties—has been everywhere lately?While individual responses vary, many women report feeling the effects of ashwagandha within 1-2 weeks of regular use.Stress is defined as the body’s biological response to external or internal stimuli.This is because it can interact with some medications and cause side effects like digestive issues or drowsiness34.Most ashwagandha products are sold in capsule form, says Pole, 'due to the herb’s bitter and astringent flavour – which might not taste so good when mixed into a smoothie.' By reducing oxidative stress and inflammation, withaferin A helps to mitigate the progression of atherosclerosis and other lipid-related disorders. Somnifera could also enhance human lipid metabolism and immune function. However, the implications for human health are still noteworthy, indicating that W. Enhanced mitochondrial activity leads to a higher metabolic rate and increased energy expenditure, which helps reduce body fat and improve lipid profiles. However, these treatments may not be effective for all patients and sometimes can come with significant side effects. While ashwagandha is generally safe, it’s important to be aware of potential ashwagandha side effects in women. It’s a versatile herb that offers a wide range of health benefits. In essence, it supports your body’s ability to manage stress, promotes hormonal balance, enhances libido, and boosts overall vitality. This herb boosts testosterone levels, enhances muscle strength, and improves overall vitality. While our focus is on women, let’s give a nod to the ashwagandha effects on men. Every supplement we provide is produced in the USA in a CGMP-certified facility for unparalleled safety, purity, and quality. These side effects may be ameliorated by taking ashwagandha with a meal. Make sure to speak to your doctor before adding ashwagandha to your routine, especially if you are pregnant or breastfeeding, taking medications, or have any pre-existing health conditions. The recommended dosage of ashwagandha can vary, ranging from 500mg-1900mg per day for men and women, split into 2-3 separate doses. The efficacy of ashwagandha may also be improved when taken alongside black pepper extract, which enhances absorption. A solution has to be attained rapidly, proper supplementation of required vitamins, minerals, and other essential vitalizing factors could be provided to maintain the wellbeing of the aged population. Moreover, side-effects and dependency on specific medication remain another concern. Proper health maintenance remained an unaccomplished aspiration for the present aged population. One of the vital benefits of ashwagandha for women is its ability to help regulate hormones. Ashwagandha's empowering benefits for women are particularly notable in the realm of hormonal balance and reproductive health. Iron supplements boost low iron levels, helping you feel energised. It should also be avoided if you are planning a pregnancy, as ashwagandha root extract in high doses has been linked to miscarriage . What ashwagandha is really known for is reducing stress. Much of the reported benefits of ashwagandha come from its rich concentration of withanolides. Some reports even suggest that the herb and its extracts may have anti-cancer properties . However, clinical evidence in autoimmune populations remains limited, warranting cautious interpretation until larger human studies are available. In animal models of rheumatoid arthritis and systemic lupus erythematosus, ashwagandha reduced disease activity by suppressing autoreactive T cells and inflammatory cytokines . These regulatory actions suggest that the herb balances immune activity by enhancing protective responses while limiting chronic inflammation. At the molecular level, ashwagandha shifts the cytokine environment by increasing IL-2, IFN-γ, and TNF-α, while downregulating IL-6, IL-1β, and NF-κB 23,24. Withanolides and sitoindosides drive these effects by promoting phagocytosis, expanding lymphocyte counts, and activating cytotoxic T cells in animal and human models . Because of this, the supplement is often "referred to as an adaptogen, which are substances believed to help the body and mind manage stress," Halpern says. Yes, Ashwagandha can be taken at night, especially if your goal is to improve sleep quality and reduce nighttime anxiety. However, it may support healthy weight management by improving appetite, balancing hormones, and reducing stress-induced overeating. It supports testosterone production, improves sperm count and motility, enhances libido, reduces stress, and boosts energy and physical performance. Yes, it promotes relaxation and helps improve the quality of sleep, especially in people who experience stress-induced insomnia. The recommendations on the label are for someone who falls into the statistically ‘average’ body range, so make your decision accordingly under the advisement of a medical doctor. Generally speaking, as weight and body size increase, the impact of the given dosage decreases. Due to factors like medical status, medications, and shifts in metabolism, physicians may recommend a lower than average daily dose, or deem ashwagandha inappropriate for the individual. It’s essential to follow the recommended product directions and the guidelines outlined in this article to determine the safest, most effective ashwagandha dose for you. Modern medicine and supplement manufacturers have since jumped on the humble root to take advantage of its potential health benefits. Learn more about ashwagandha, its potential effects on testosterone levels, and whether you should consider a testosterone level test below. Ashwagandha has a comprehensive list of benefits for men including better stress management, cognitive function, sexual wellness, and physical performance. As mentioned in the previous section, 600mg to 1000mg per day is ideal for building muscle and strength, while improving body composition, sleep quality, and stress. Likewise, when you’re constantly stressed and have high levels of cortisol, your sleep quality is affected. Wondering how supplements fit into keeping your defenses strong? Its growth is rooted (pun intended) in a steady stream of peer-reviewed studies that make people sit up and take notice. As researchers publish findings on stress, sleep, cognition, and performance, consumer curiosity rises. Most clinical studies report that ashwagandha is generally well tolerated for periods up to 8-12 weeks. For example, a 2015 trial found increases in muscle strength and recovery among men undergoing resistance training while supplementing with ashwagandha ⁷. However, it is beginning to be appreciated just how extensive the damaging effects of stress can be on the brain. Consumption of ashwagandha can help to an extent by reducing levels of circulating cholesterol and triglycerides. Insurance is also a good indicator of your body’s overall cardiopulmonary health since it takes very good oxygen and blood supply to maintain performance for an extended period of time. Ashwagandha can help take the edge off of intimacy, making it easier for both partners to enjoy the session and for you to regain inhibited sexual function. The damaging effects of cortisol on so many body processes are not well understood. Besides, the Food and Drug Administration (FDA) has not cleared the use of Ashwagandha for pregnant women.Cortisol, the stress hormone, can lead to heightened inflammation and other issues when released excessively over time.Saffron is one of the world’s most expensive spices, which means adulteration is common in lower-quality supplements.The effect of Withania somnifera derivatives on the formation of β-amyloid 42 deposits in Alzheimer’s disease was studied."Start with a lower dose and gradually increase it to assess how your body responds," Youssouf says.Since they were overweight (28 average BMI) this was probably a good side effect, if it was caused by the root extract.Female sexual dysfunction (FSD) is a prevalent problem, affecting about 40% of women . While the scientific community is still uncovering the full range of its benefits, there’s a palpable excitement about how it might enhance our wellness routines during menopause. You might have heard about Ashwagandha in terms of stress relief or as a boost for overall wellness. This curiosity has led me to a fascinating herb that’s been gaining attention – Ashwagandha, also known as Indian ginseng or winter cherry. As we journey through different stages of life, our bodies often signal it’s time for change, a notion particularly true for women approaching or experiencing menopause. These traditions use a combination of herbs, nutrition, and mindfulness to promote good health and balance the mind, body, and spirit. To counter this, many people try to raise testosterone back up with supplements, foods, and/or lifestyle changes. Type 2 diabetes, metabolic disorders, and other health conditions can further reduce testosterone levels. That’s why purchasing herbal supplements from companies that follow cGMP manufacturing guidelines, use organically-produced herbs, and do third-party testing for herbs’ identity and various contaminants like those listed above is essential. Magnesium, L-theanine, and adaptogenic herbs like ashwagandha have strong safety profiles for daily long-term use. The best formulas combine 2-3 of these ingredients for multiple sleep pathway support. Consistency matters more than any single ingredient when it comes to natural sleep support. These results suggest that there is a need to develop appropriate extraction methods to maximize the potential therapeutic properties of W. On the other hand, water–methanol extracts showed higher inhibitory activity against acetylcholinesterase (AChe) than aqueous extracts, which inhibited butyrylcholinesterase (BChe) more strongly. It was proved that water extracts, which showed higher antioxidant and antibacterial activity than water–methanol extracts, were particularly rich in polyphenols and ascorbic acid. Somnifera and has great therapeutic potential—studies have shown that it has strong anti-inflammatory and anti-cancer activities . Natures Craft combines magnesium with ashwagandha root extract and other relaxation-supporting ingredients in a delicious gummy format. In fact, some studies show regularly taking maca may lead to benefits such as better overall health, increased energy, and improved sexual health. As an herbal medicine, it’s been used in hopes of improving sexual function, fertility, and health. This formula combines melatonin with valerian root extract, an herbal sedative that has been used for centuries to promote sleep. Magnesium citrate is well-absorbed and supports relaxation, muscle function, and sleep quality. 3.1. Hormonal assessment While more research needs to be done in this area, there are many potential benefits to reducing inflammation and blood vessel damage. Ashwagandha was shown to improve overall memory and attention span in research done on its cognitive effects.6 This can be helpful when you need to focus on a difficult task at hand. Keeping our brains healthy and well trained is as important as keeping our muscles healthy and trained. Although it’s been used for thousands of years, it’s recently risen to mainstream popularity due to the science behind its many benefits. To determine your optimal ashwagandha dosage, consider factors such as your purpose for taking the supplement, age, weight, health status, and whether you take any medications. For example, Shoden (35% withanolide glycosides) is used at lower doses for sleep, while KSM-66 (~5% withanolides) is preferred for muscle and stress studies. Ashwagandha is widely available in the U.S and worldwide, and supplements containing this herb are available in capsules, powder, tablets, and gummies. Other results include improved testosterone levels and a decrease in body fat percentage. In a review involving herbs that affect testosterone, researchers discovered that ashwagandha significantly and positively influenced testosterone concentrations. In addition to the change in testosterone levels, subjects reported feeling a significant increase in sexual well-being. The parameters considered were physical functioning, energy and vitality, emotional well‐being, social behavior, the existence of any pain, and overall health condition, as presented in Table 4. Serum testosterone and serum prolactin levels were evaluated at baseline and Week 8; the results were within the optimal range for all participants in both visits. A within the group two‐sample t‐test on logarithmically transformed data demonstrated that there were statistically significant improvements in all the domains of DISF‐M, from baseline to Week 8, in ashwagandha treated group (sexual fantasy, p p p p p p p p p p Mean difference was obtained subtracting Week 8 and baseline differences in the ashwagandha and placebo groups. Comparison of derogatis interview for sexual functioning‐male (DISF‐M) scores Effects of L-arginine on the Minnesota Living with Heart Failure Questionnaire quality-of-life score in patients with chronic systolic heart failure. An international multicenter observational study. Jahangir, E., Vita, J. A., Handy, D., Holbrook, M., Palmisano, J., Beal, R., Loscalzo, J., and Eberhardt, R. T. The effect of L-arginine and creatine on vascular function and homocysteine metabolism. Research also suggests the potential of Ashwagandha in improving the quality of life of breast cancer patients . Studies have shown that various compounds isolated from parts of Ashwagandha, such as the root, stem, and leaves, exhibit anti-cancer properties. In men with idiopathic infertility, it improves sperm parameters while having no side effects. To date, the exact relationship between CO groups, oxidative stress, and disease is not known. A study in September 2019 found it lowered stress and anxiety18. A meta-analysis of over 1,000 people found ashwagandha reduces anxiety and stress19. It helps the body handle stress by lowering cortisol levels. Studies found a 17% increase in total testosterone levels with ashwagandha16. This, along with its stress-reducing effects, could lead to better sexual performance and fertility. By exhibiting the above-mentioned effects, this plant can be expected to have a major impact on cardiovascular disease and thus improve cardiovascular outcomes. These results suggest that Ashwagandha has many benefits. Ashwagandha extract also affects lipid metabolism. Several substances in it (alkaloids, steroids, and probably the most important withanolides) influence various metabolic pathways, thus causing various effects and possibly modifying the course of diseases. I have always struggled with maintaining a healthy and balanced lifestyle, especially when it comes to my diet. So go ahead and give EATMOR a try – your body will thank you later. The combination of Gentian Lutea Root, Centaurium Erythraea, Zingiber Officinale Root and more has worked wonders for my digestion and overall health. As someone who has struggled with digestive issues for years, I was excited to try this herbal formulation from VH Nutrition. Its root has been used as an aphrodisiac, narcotic, tonic, diuretic, anthelmintic and stimulant. This is evidenced by its adaptogenic effects and medicinal uses—the so-called “rasayana”. The second part of the name “gandha,” means fragrance and refers to the characteristic smell of the fresh root of the plant . But many studies include only small groups of people, which limits the ability to generalize findings to larger populations, says Erin Barrett, PhD, a nutritional biochemist at Shaklee Corporation, based in Boulder, Colorado. This made it difficult to obtain just the standalone extract without approaching the manufacturer directly. They initially tried to procure the KSM-66 extract, without involving the manufacturer, via third parties that use this extract but they found that most such parties incorporate fillers and additives. L-theanine promotes alpha brain wave activity — the relaxed, meditative state that naturally precedes sleep. Lunakai’s 1mg formula follows the latest research suggesting that low-dose melatonin is optimal for resetting circadian rhythms and improving sleep onset. Most melatonin gummies on the market contain 3-10mg per serving — far more than the body needs and more likely to cause grogginess and tolerance buildup. The present study has demonstrated that the ashwagandha root extract powder effectively enhances male libido in adult men with normal testosterone and prolactin levels. Also, this study is on healthy volunteers, and further studies should be conducted to verify the sexual health improvement in male subjects with clinically low testosterone levels. Thus, considering the probable impact of the ashwagandha supplementation on sexual wellness, this novel clinical trial was conducted to understand the safety and efficacy of the ashwagandha root extract in improving sexual health in men. Men have a greater chance of developing heart disease than women, and regular supplementation with ashwagandha may help mitigate this risk. The bioactive agents and antioxidants in the herb offer neuroprotective properties, lowering inflammation and oxidative stress to protect brain cells and improve function. According to several studies, the boost in GABA receptor activity may also enhance sleep quality, speed, and duration. Overall, research supports the benefits of ashwagandha for men at the gym. There’s some evidence indicating that ashwagandha may improve erectile function, but study results vary. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition. Our review process aims to provide trustworthy and comprehensive evaluations of ashwagandha supplements. This unique blend provides daily nutritional support and stress management in a single capsule, perfect for busy people who want to simplify their supplement routine. It has 590 mg of organic ashwagandha root per dose, and the supplement is non-GMO, vegan, gluten-free, nut-free, dairy-free, and soy-free. This delivers the perfect, safe amount of bioactive withanolides for optimal stress relief, sleep and mood support, thyroid health, hormonal balance, and overall vitality, making it the superior choice. The safety of ashwagandha root extract has been well-studied, and most people tolerate ashwagandha just fine without experiencing any unfortunate side effects. Ashwagandha supplements come in many forms, such as ashwagandha extracts in capsules, ashwagandha gummies, ashwagandha tea, or ashwagandha powder. Make sure to take your ashwagandha root supplement regularly for at least 4-6 weeks in order to start seeing results since the activity of ashwagandha is known to accumulate in the body over time. Its adaptogenic properties can also help reduce stress and improve stamina, making it a popular choice for men's health. Men can take ashwagandha daily as part of a balanced diet and healthy lifestyle. The best way to include ashwagandha in your diet is by taking it in supplement form or adding it to smoothies, teas, or other beverages. People with autoimmune diseases, thyroid disorders, or certain allergies should avoid using ashwagandha unless advised by a healthcare professional. Ashwagandha may have positive effects on sperm health, including increased sperm count and motility. While we’re focusing on the ladies, let’s not forget the benefits of ashwagandha for men too. If you’ve been pondering ashwagandha and menopause, know that it’s your best herbal friend during this time. The benefits of ashwagandha for menopause are impressive, from alleviating hot flashes to balancing mood swings. For those curious, ashwagandha benefits for female fertility are significant.