With so many Ashwagandha supplements on the market, it can be challenging to choose the best one. Look for supplements that are standardized to contain withanolides, which are believed to be the primary active compounds in Ashwagandha. Additionally, choose supplements that are made from high-quality and organic Ashwagandha roots to ensure purity and potency. Finally, always follow the recommended dosage on the product label and store supplements in a cool, dry place away from sunlight and heat. Ashwagandha ( Withania somnifera dunal) is considered an “adaptogen herb” in the Solanaceae/nightshade plant family. Adaptogens are defined as natural substances in herbal medicine that are considered to help the body adapt to stress and to exert a normalizing effect upon bodily processes. Additionally, ashwagandha is commonly used as an anxiolytic, or a substance that helps manage symptoms of anxiety. Ashwagandha may also provide reproductive benefits for men. Administering ashwagandha to infertile men has shown to improve sperm quality significantly by rebalancing reproductive hormone levels [11] Gupta A, Mahdi AA, Shukla KK, et al. Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHz. J Ethnopharmacol. 2013;149(1):208-214. . After one study, 14% of the male patients’ partners became pregnant [12] 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. . Anbalagan, K. and Sadique, J. Influence of an Indian medicine (Ashwagandha) on acute-phase reactants in inflammation. Indian J Exp Biol. 1981;19(3):245-249. View abstract.

In another 2019 study in humans, taking 250 mg or 600 mg of ashwagandha per day resulted in lower self-reported stress levels, as well as lower cortisol levels. Björnsson HK, Björnsson ES, Avula B, et al. Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829. View abstract. In terms of ashwagandha dosage timing, most people choose to take divided doses, such as by taking smaller doses two to three times per day. If you choose to take a full dose all at once (usually in the range of 300–500 mg of a root extract) it’s recommended you take the herb with meals, ideally in the morning with breakfast. Ashwagandha Dosage for Particular Issues/Conditions Cooley K, Szczurko O, Perri D, et al. Naturopathic care for anxiety: a randomized controlled trial ISRC TN78958974. PLoS One 2009;4:e6628. View abstract. A 2000 study suggested that the herb had a comparable anxiety-reducing effect with lorazepam, suggesting that ashwagandha might be as effective for reducing anxiety. However, the researchers conducted this study in mice, not humans.Studies on ashwagandha have used daily dosages ranging from 120–5,000 mg of a root extract. The most common dosing protocol is 600 mg daily, divided into two doses, with one taken in the morning with breakfast and the other in the evening.

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. Evidence suggests that 600 mg daily is superior to lower doses for improving sleep. [5] Similarly, 600–1,000 mg daily may be more beneficial than lower doses for athletes undergoing an intensive exercise regimen. [6] However, more research is needed to confirm whether doses above 600 mg daily yield greater benefits.Kuppurajan K, Rajagopalan SS, Sitoraman R, and et al. Effect of Ashwagandha (Withania somnifera Dunal) on the process of ageing on human volunteers. Journal of Research in Ayurveda and Siddha 1980;1(2):247-258. Cheah KL, et al. (2021). Effect of Ashwagandha ( Withania somnifera) extract on sleep: A systematic review and meta-analysis. Ashwagandha contains numerous bioactive compounds, namely alkaloids, flavonoids, glycosides, steroids, and steroidal lactones. [10] Within the steroidal lactones are withanolides, which are considered to be responsible for most of the plant’s benefits.

In one study, 43 males aged 40–70 with overweight and mild fatigue took tablets containing ashwagandha extract or a placebo daily for 8 weeks. Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144-149. Surgery: Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect. Stop taking ashwagandha at least 2 weeks before a scheduled surgery.Ashwagandha, also known as Indian ginseng, poison gooseberry or Indian winter cherry, is known to be a “broad-spectrum remedy” that has positive effects on many bodily systems, including the immune, neurological, endocrine and reproductive systems. What does the latest research tell us about ashwagandha benefits? Durg S, et al. (2020). Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application.

Ashwagandha supplements have been shown in some studies to benefit male fertility and increase testosterone levels. Separately, in a stress-related ashwagandha study, researchers found the herb increased testosterone levels in male but not female participants [13] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. . Another study testing ashwagandha’s effect on muscle strength in men also measured a significant increase in testosterone [14] Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. . 6. Sharpens Focus and Memory

Youtheory™ Ashwagandha 1000mg†: Promotes Calm and Clarity*

Baker C, Kirby JB, O'Connor J, Lindsay KG, Hutchins A, Harris M. The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: qualitative analysis of a double-blind randomized control trial. J Med Food 2022. View abstract. Bhattacharya SK, Satyan KS, Ghosal S. Antioxidant activity of glycowithanolides from Withania somnifera. Indian J Exp Biol 1997;35:236-9. View abstract.