From the Research
Ashwagandha is a beneficial adaptogenic herb that can help reduce stress and anxiety, improve sleep quality, and potentially boost testosterone levels in men, with a recommended dosage of 300-600mg daily of root extract, as supported by the most recent and highest quality study 1.
Benefits of Ashwagandha
- Reduces stress and anxiety
- Improves sleep quality
- Potentially boosts testosterone levels in men
- May help reduce inflammation and support immune function
Risks and Precautions
- May cause digestive upset, drowsiness, and interact with medications for thyroid disorders, diabetes, high blood pressure, and immunosuppressants
- Not recommended during pregnancy due to potential risk of miscarriage
- People with autoimmune conditions like rheumatoid arthritis, lupus, or Hashimoto's thyroiditis should avoid ashwagandha as it may stimulate the immune system
Recommended Dosage
- 300-600mg daily of root extract, often taken with food to minimize stomach discomfort
- For stress reduction, studies typically use 300mg twice daily for 8-12 weeks
Mechanism of Action
- Potentially regulates cortisol levels and modulates neurotransmitter function in the brain, explaining its stress-reducing properties
Important Considerations
- Always consult with a healthcare provider before starting ashwagandha, especially if you have existing health conditions or take medications
- The most recent and highest quality study 1 supports the use of ashwagandha for reducing stress and anxiety, with a significant reduction in anxiety and stress levels compared to placebo.