Ashwagandha

Ashwagandha has been extensively studied for its wide range of health benefits:

     1. Stress and Anxiety Reduction

• Helps regulate cortisol levels (the stress hormone)

• Promotes a calm, balanced mood

• May reduce symptoms of chronic stress and mild anxiety

     2. Better Sleep Quality

• Supports healthy sleep cycles

• Often used to promote restful, uninterrupted sleep

     3. Energy and Stamina

• Boosts physical performance and endurance

• May help reduce fatigue and improve vitality

     4. Immune System Support

• Enhances immune function by modulating inflammation and increasing resilience

     5. Mental Clarity and Cognitive Health

• Supports memory, focus, and overall brain function

• May protect against oxidative stress in brain cells

     6. Hormonal Balance

• Supports thyroid and adrenal gland health

• May improve fertility and testosterone levels in men

• Supports hormonal harmony in women

     Common Forms of Ashwagandha

• Capsules or Tablets – Easy to dose and take daily

• Powder – Can be mixed into smoothies, teas, or warm milk

• Liquid Extracts/Tinctures – Fast absorption, adjustable dosing

• Gummies – Popular for taste and convenience

     Recommended Dosage

• General Use: 300–600 mg of standardized extract daily (1–2 times/day)

• Stress or Sleep Support: Often taken in the evening

• Athletic Support: Taken 30–60 minutes before physical activity

Always follow dosage instructions on the label or consult a healthcare provider.

     Who Should Be Cautious?

• Pregnant or breastfeeding women – consult your doctor

• People with autoimmune diseases (e.g., lupus, rheumatoid arthritis)

• Those taking sedatives, thyroid meds, or immunosuppressants

• Can cause drowsiness, upset stomach, or rare allergic reactions