Ashwagandha — Benefits, Dosage, Safety & Buying Tips
Feeling worn down, wired at night, or stressed out? Ashwagandha is an adaptogen people use to manage stress, support sleep, and boost resilience. It’s one of the few herbal supplements with several clinical trials showing meaningful effects on stress, sleep quality, and sometimes energy or focus when taken the right way.
Ashwagandha comes from the root of Withania somnifera. The common benefits people report and some trials support are lower perceived stress, reduced cortisol, improved sleep, and modest improvements in focus or endurance. Effects aren’t instant for everyone—expect 4–12 weeks for steady changes in mood or sleep in many users.
How to use and dose
Most clinical studies use standardized root extracts in the 300–600 mg daily range, often split into two doses. Two popular extract types you’ll see are KSM-66 and Sensoril; both are standardized but work slightly differently. If you’re trying it for sleep, take a dose 30–60 minutes before bed. For daytime stress or energy, split the dose morning and early afternoon to avoid nighttime drowsiness.
If you prefer whole herb forms, powders and tinctures work but are harder to dose consistently. Start low—try 150–300 mg daily for a week—then increase if you feel it’s needed. Keep a simple log of mood, sleep, and any side effects so you can judge benefits within 4–8 weeks.
Safety, interactions, and buying tips
Most people tolerate ashwagandha well. Common mild side effects include stomach upset, loose stools, or slight drowsiness. Avoid large doses if you’re pregnant or breastfeeding—there isn’t enough safety data. Also be cautious if you take thyroid hormone, sedatives, immunosuppressants, or blood pressure meds; ashwagandha can change hormone or drug effects. If you have an autoimmune condition or are on prescription drugs, check with your clinician before starting.
When buying, pick brands with third-party testing (USP, NSF, or independent lab reports). Look for "standardized root extract" on the label and a clear withanolide percentage or milligram dose. Avoid vague labels like "herbal blend" with no extract strength. Store capsules in a cool, dry place and watch expiration dates—freshness matters for herbal potency.
Quick practical rules: start low, track results for at least a month, stop if you get stomach upset or unexpected symptoms, and talk to your healthcare provider if you’re on other meds. Ashwagandha can help many people, but like any supplement, it works best when chosen and used carefully.
