Increasing muscle mass– studies have found ashwagandha can increase muscle mass, reduce body fat and increase strength in men. By the end, you’ll discover everything there is to know about ashwagandha, including the health benefits, how much to take, when to take it, the types of supplements and more… Skip to: If you’re taking any medication, ask your GP before taking it, as ashwagandha’s impact on blood sugar and blood pressure levels may interfere with the dosage. Summary Ashwagandha is a small evergreen shrub that originates from parts of India, the Middle East and Africa. Blood sugar levels– you should take between 250mg to 300g split into two to three equal doses throughout the day.

Ashwagandha for stress - in a study of chronically-stressed adults, those who supplemented with ashwagandha reported significantly greater reductions in cortisol compared with the control group. Those taking the highest dose experienced a 30% average reduction Native to India, North Africa and the Middle East, ashwagandha’s botanical name is withania somnifera, though it’s sometimes referred to as Indian ginseng or winter cherry. If this all seems a bit too far removed from your local supermarket, ashwagandha is part of the nightshade family, which includes potatoes, tomatoes, bell peppers, and chilli peppers. While various parts of the plant are used, including the leaves, seeds, and even fruit, ashwagandha root is used most commonly. Root extract: most clinical studies have used 120 to 1,000mg daily, with the most common dose being 300mg twice a day.We sell a variety of food supplements containing ashwagandha root extract that has been tested and produced to high standards. More traditional Ayurvedic treatments use the entire dried root of the ashwagandha plant, which is turned into powder and usually steeped in milk.

As a result, it’s believed to be effective at helping reduce levels of the stress hormone, cortisol. It may also therefore potentially help with anxiety and depression too. Maintaining normal cholesterol– a study in rats found that it lowered total cholesterol and triglyceride levels by 53% and almost 45%.

Consider factors such as dosage and why you are taking ashwagandha as this could affect the safety of taking the supplement, however, if you are unsure speak to your GP. Not only does ashwagandha regulate imbalanced cortisol levels and nourish the adrenal glands, Pole continues, but it also acts as a tonic. “This means it will strengthen an exhausted or agitated nervous system while at the same time calming it,” he says. 2. Ashwagandha Enhances Muscle Growth and Strength It contains pantothenic acid which contributes to normal mental performance and the ashwagandha helps to support relaxation as well as contributing to general wellbeing. However, more modern ashwagandha supplements are ashwagandha extracts that are labelled as Withania Somnifera extract. There are many different ways you can take ashwagandha to suit your preferences. Ashwagandha supplements come in forms such as capsules, gummies and tablets to easily enhance your everyday diet.

While the supplement isn’t likely to cause unpleasant side effects in small amounts, larger doses can cause an upset stomach, diarrhoea and vomiting – so don’t go overboard with the capsules. Ashwagandha is also known to cause sleepiness and drowsiness, so you might prefer to take it in the evening. Modern day practices include incorporating ashwagandha tablets for daily consumption. In modern science, there have been studies conducted on this herb. Similarly, some of these suggest that ashwagandha contains a range of health benefits. These include reducing stress and anxiety, improving memory and cognitive function and even helping with arthritis. Though the evidence hasn’t been overwhelming or conclusive, many people still believe in the benefits of this plant. Best ashwagandha gummies shortlist: East Meets West Ashwagandha Complex Capsules are a convenient one per day supplement which can fit easily into a busy lifestyle. Simply take one in the morning with your breakfast, lunch or dinner.

Your body and taste buds will thank you.

Dr Dunner PhytoVitality Ashwagandha, Basil & Biotin Capsules is a two month supply of vegan capsules which uses a blend of beautifully balanced botanicals including the three main ingredients. Cortisol (stress hormone) levels - it’s recommended you take 500 to 600mg a day for six to 12 weeks.