One analysis of research included 12 studies in people who took ashwagandha doses between 120 mg and 1,250 mg per day. The results suggest the herb may enhance physical performance, including strength and oxygen use during exercise.

Ashwagandha is not a necessary supplement for overall health, but that doesn’t mean it doesn’t have tons of potential benefits that could assist in your healthiest self. It is most well-known for its help to your nervous system —- anti-anxiety, anti-stress, and aid in curbing insomnia ( 1). There are several things to take into consideration before you add an ashwagandha supplement to your lineup. Read on for a few pro tips on this well-researched, yet sometimes misunderstood product. Extra Ingredients Most people can take this supplement, although it is always best to discuss it with your healthcare provider first,” says Dr. Lin. Different treatments make use of different parts of the plant, including the leaves, seeds, and fruit. The researchers noted that compounds found in ashwagandha, including WA, have antioxidant effects in the brain, which may benefit cognitive health.

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Pérez-Gómez J, et al. (2020). Effects of ashwagandha ( Withania somnifera) on VO 2max: A systematic review and meta-analysis. Bonilla DA, et al. (2021). Effects of ashwagandha ( Withania somnifera) on physical performance: Systematic review and Bayesian meta-analysis. A good amount of evidence suggests that ashwagandha can be useful for helping to manage fatigue, improve focus and mindset, reduce anxiety, and maybe even help with sports performance. ( 7)( 8)( 9)( 10)( 11)( 12)( 13) After reading the studies and following the science, how does one land on the best ashwagandha supplement? Here is what we focused on. Ashwagandha Content

The effects of ashwagandha will take time to appear, so a healthcare professional may recommend taking one dose daily. However, the long-term effects are unknown, and experts only recommend using it for up to 3 months. Who should not take ashwagandha? In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.

FAQs About Ashwagandha Supplements

Flavour and appearance may vary with the seasons and environmental growing conditions, characteristic of unprocessed organic foods. Another potential concern for Ayurvedic herbs is that the Food and Drug Administration (FDA) do not regulate the manufacturers. This means that they are not held to the same standards as pharmaceutical companies and food producers. Mahdi AA, Shukla KK, Ahmad MK, et al. Withania somnifera Improves Semen Quality in Stress-Related Male Fertility [published online ahead of print, 2009 Sep 29]. Evid Based Complement Alternat Med. 2009;2011:576962. Ashwagandha is what is known as an adaptogen which means it is an herb that is used to combat stress ( 1). It has been shown in various studies to be an effective way to deal with stress and anxiety, as well as calming the nervous system. Because of these benefits, it is often used as a sleep aid ( 18). Although the FDA hasn’t regulated ashwagandha or other adaptogens yet, it has been around in ancient Ayurvedic medicine for thousands of years. The ancient Indian practice of Ayurvedic medicine used ashwagandha as a medicine to deal with a multitude of health issues including being an anti-cancer, anti-inflammatory, anti-microbial, and anti-stress medicine. It was also used as a neuro-protector, cardio-protector, and as a cure for insomnia ( 1). Performance Enhancement

Ashwagandha may be helpful for athletes, gymgoers, and even lay people for its potential ability to lessen anxiety and stress of the body and mind, improve endurance performance, and aid in recovering stressed and inflamed muscles. It can also be a help Unfortunately, when a threat is chronic — whether it’s stress from finances or work — the stressful response also becomes chronic,” says Dr. Lin. “Over time, long-term stress can contribute to persistent inflammation and increases the risk for developing chronic conditions like obesity, diabetes, hypertension, heart disease, stroke, cancer, osteoporosis and fibromyalgia.” Ashwagandha benefits

Precautions when using Ashwagandha

More research is necessary; to date, promising studies into the health benefits of ashwagandha have mainly been in animals. There is an ashwagandha supplement for every person and every budget out there, it just depends on how much you’re willing to spend and what benefits you’d like to gain from your supplement. Best Ashwagandha Supplement Overall A study in 50 adults showed that taking 600 mg of ashwagandha extract per day for 8 weeks led to significant improvements in the following measures compared with taking a placebo: A small 2015 study in 125 people with joint pain found the herb to have potential as a treatment option for rheumatoid arthritis. Heart health

VO 2 max is the maximum amount of oxygen a person can use during intense activity. It’s a measurement of heart and lung fitness. Ashwagandha has long been used in Ayurvedic medicine to increase energy, improve overall health and reduce inflammation, pain and anxiety,” says Dr. Lin. So how much ashwagandha per day should you consume? Regardless of the form you use, Dr. Lin says dosing is usually 500 mg twice a day. Ashwagandha appears safe in the short term, but the long-term effects aren’t known, simply because there aren’t any robust scientific studies. Anyone who wants additives like zinc and vitamin D, since this product has zero added vitamins or minerals.For this reason, some research has shown it to be effective in treating forms of arthritis, including rheumatoid arthritis. Potential benefits of ashwagandha include better athletic performance and sleep. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed. Anyone who wants a higher dose of ashwagandha per capsule — you can find other products with single doses that provide up to 2,000mg of ashwagandha.