Ashwagandha Extract Benefits, Sources & Dosage

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Ashwagandha Extract

Latin Name: Withania somnifera Dun
Common Name: Ashwagandha, Indian ginseng
Family: Solanaceae
Origin: India
Plant parts used: Whole plant - Root

Close-up photo of dried ashwagandha roots.

What is Ashwagandha Extract?

Ashwagandha, also known as Withania somnifera, can be especially beneficial as we get older. This traditional herb has been trusted for centuries to help manage stress, maintain steady energy, and support overall wellness. As an adaptogen, it helps the body adapt to stress, making it ideal for promoting balance and vitality.

Ashwagandha Extract Benefits

Stress Management

Ashwagandha could help maintain healthy cortisol levels, the primary stress hormone, promoting a calmer mind and helping to manage everyday stress.

Energy

This herb supports steady energy and stamina, which can optimize overall vitality and reduce fatigue.

Cognitive Health

Ashwagandha may support focus, memory, and cognitive function, helping maintain mental clarity.

Immune Support

It supports a healthy immune system, which becomes especially valuable as immune responses tend to weaken with age.

Sleep Quality

For some, ashwagandha can improve sleep quality, which is essential for overall health and well-being, particularly in later years.

Ashwagandha for Skin

Supports Skin Elasticity

By reducing pro-inflammatory activity, ashwagandha may help keep the skin firm and reduce the appearance of wrinkles and fine lines.

Clear Complexion

Ashwagandha’s natural properties may help calm skin irritation and promote an even skin tone.

Potential Hair Health

Though indirect, ashwagandha’s ability to manage cortisol may also benefit hair health by supporting a balanced hormonal environment.

Ashwagandha Extract for Men and Women

What does ashwagandha do for men? Ashwagandha may enhance energy levels, vitality, and physical performance in men. Does ashwagandha increase testosterone? A recent study revealed that it may lead to increased testosterone levels, which can support reproductive health and overall wellness.

Benefits of ashwagandha for women include supporting hormonal balance and reducing stress and anxiety. It may help alleviate menopausal symptoms like mood swings and hot flashes, contributing to improved quality of life. By promoting relaxation and hormonal harmony, ashwagandha can be a valuable supplement for women's health.

PureHealth Research Products with Ashwagandha Extract

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Ashwagandha Extract Dosage

The ideal ashwagandha dosage can vary based on individual goals. While some studies suggest that doses between 500 to 600 mg daily may offer the most benefits, others have shown that smaller amounts, like 120 mg per day, can also be effective. It's best to start with a lower dose and adjust based on how you feel or consult with a healthcare provider to find what works for you.

When to Take Ashwagandha

There isn’t a specific time of day to take ashwagandha. Some people find it helpful to take it in the evening after a meal, while others prefer splitting it into two doses, morning and evening. Experimenting with timing can help you decide what fits best with your routine and wellness goals.

Ashwagandha Side Effects

Ashwagandha is usually safe for most people, but some may experience side effects. Here’s what to watch for:

Digestive Upset - Some people may feel mild stomach discomfort, nausea, or diarrhea, especially if they take higher doses.
Drowsiness - Ashwagandha has calming effects, which can cause drowsiness, particularly in larger doses or when combined with sedatives.
Hormonal Effects - Ashwagandha can affect hormone levels, which may cause slight hormonal changes. This may be helpful or concerning, depending on individual needs. Check with a healthcare provider if you have hormone-sensitive conditions.
Allergic Reactions - Though rare, some may experience allergic reactions, such as itching, rash, or breathing difficulties. Stop use and seek medical attention if these occur.

Does ashwagandha make you sleepy?

Ashwagandha may enhance sleep quality by promoting relaxation and reducing stress levels. While it supports better sleep at night, it typically does not cause daytime sleepiness or make you feel drowsy during the day.

How long does it take ashwagandha to work?

Ashwagandha typically takes about two to eight weeks to exhibit noticeable effects. The timeframe varies among individuals depending on factors like dosage, consistency of use, and individual health conditions. Consistent daily intake is recommended for optimal results.

Does ashwagandha make you gain weight?

Ashwagandha does not typically cause weight gain. It may reduce stress and improve overall well-being, which can indirectly influence weight. In some cases, it might help underweight people gain weight by enhancing appetite and energy levels.