What does Ashwagandha do to your body? Is it ok to take it everyday?

Do you ever feel like stress is clinging to you tighter than your favorite leggings after a particularly sweaty workout? In our fast-paced world, stress has become a constant companion, leaving us feeling frazzled and yearning for a natural solution. 

There's a natural remedy whispered about for centuries in ancient medicine that might hold the key to a calmer, more energized you. It's called Ashwagandha - an ancient herb touted for its adaptogenic properties.

In the realm of herbal medicine, few remedies have garnered as much attention as Ashwagandha. Known as an adaptogen, this ancient herb has been revered for its purported ability to combat stress, boost energy levels, and promote overall well-being. 

What is Ashwagandha and where did it come from?

Ashwagandha, also known as Indian ginseng or winter cherry, is an evergreen shrub native to India and parts of Africa. It holds a prominent place in Ayurvedic medicine, a traditional Indian system of healing, and has been used for centuries to address various ailments.

Its potential benefits have captured the attention of modern science, leading to an increased interest in understanding its effects.

Potential benefits of Ashwagandha

So, what does Ashwagandha do to your body? Well, research suggests it might offer a range of potential benefits, including:

  •  Stress reduction: Ashwagandha's claim to fame lies in its ability to combat   stress. Studies indicate it may help regulate stress hormones like cortisol, leading to a calmer and more relaxed state. Imagine finally saying goodbye to that pre-meeting nervous stomach!

  • Improved sleep: Does counting sheep just not cut it anymore? Ashwagandha might be your knight in sleep armor. Studies suggest it may improve sleep quality and duration, allowing you to wake up feeling refreshed and ready to conquer the day.

  • Enhanced energy levels: Feeling sluggish and constantly reaching for that extra cup of coffee? Some studies suggest Ashwagandha may help boost energy levels and combat fatigue, keeping you going throughout the day without the jitters.

  • Anxiety relief: Feeling overwhelmed and anxious can be debilitating. Research suggests Ashwagandha may help alleviate anxiety symptoms, promoting a sense of calm and well-being.

 A study that involved 58 participants, found that those who took 250 mg/day or 600 mg/day Ashwagandha root extract, over eight weeks, led to significant reductions in Perceived Stress Scale (PSS) scores and serum cortisol levels.

 Additionally, participants consuming Ashwagandha exhibited notable improvements in sleep quality compared to those in the placebo group.

These findings suggest that Ashwagandha, particularly in high concentrations, can effectively alleviate stress and improve sleep quality, offering valuable insights into its dose-response relationship and potential as a natural remedy for managing stress and anxiety in adults.

It's important to remember that the effectiveness of Ashwagandha can vary depending on individual factors like dosage, form, and overall health.

Ashwagandha and testosterone link

Multiple studies have explored the potential benefits of Ashwagandha, an herb used in traditional Ayurvedic medicine, for men's health. These studies suggest that Ashwagandha may hold promise for improving testosterone levels, sperm quality, and overall well-being.

Ashwagandha can enhance fertility

A 2010 study involving both fertile and infertile men revealed promising results. Men in the infertile group taking Ashwagandha daily for 3 months experienced increased testosterone, sperm count, and sperm motility. This suggests Ashwagandha's potential role in supporting male fertility.

Ashwagandha can boost testosterone with exercise

A 2015 double-blind study compared the effects of Ashwagandha and a placebo on men undergoing resistance training. Those taking Ashwagandha displayed a significantly greater increase in testosterone levels compared to the placebo group. This indicates that Ashwagandha might complement exercise programs aimed at enhancing testosterone.

Ashwagandha can address stress and infertility

A 2009 study investigated the impact of Ashwagandha on infertile men experiencing various challenges, including stress, smoking, and unexplained infertility. After 3 months of supplementation, all groups showed improvements in testosterone and sperm quality, with the stressed group experiencing the most significant benefits. Notably, several partners of the participating men even conceived during the study period.

Beyond testosterone: a holistic approach

A 2019 study explored the effects of Ashwagandha extract on overweight men. Participants receiving the extract experienced increased testosterone levels alongside improvements in energy levels, sexual well-being, and mental health. This suggests a broader potential of Ashwagandha for enhancing overall well-being in men. 

The latest findings

A recent 2022 study further confirmed the potential of Ashwagandha for boosting testosterone and improving sexual function in men. Participants taking Ashwagandha for 8 weeks displayed significant improvements compared to the placebo group.

It is important to note that more research is needed to fully understand the long-term effects and appropriate dosages of Ashwagandha. Consulting a healthcare professional before starting any new supplement, including Ashwagandha, is crucial. These studies offer a glimpse into the potential benefits of Ashwagandha for men's health, but individual experiences may vary.

Is daily Ashwagandha consumption a safe choice?

Now comes the million-dollar question: can you take Ashwagandha every day? The answer, like most things in life, is not a simple yes or no. Here are some key points to consider:

  • Generally safe for short-term use: Studies suggest that taking Ashwagandha appears to be safe for most healthy adults. However, long-term safety data is limited, so it's crucial to consult with your doctor before embarking on a long-term Ashwagandha journey.

  • Listen to your body: While generally well-tolerated, Ashwagandha can cause side effects like diarrhea, stomach upset, and vomiting in some individuals. If you experience any adverse effects, discontinue use and consult your doctor.

  • Medications and interactions: Ashwagandha may interact with certain medications, including blood sugar-lowering drugs and blood pressure medications. It's crucial to disclose all medications you're taking to your doctor before starting Ashwagandha.

When should you take Ashwagandha for better sleep?

While the studies mentioned previously focused on the potential health benefits of Ashwagandha, some people also use it to improve sleep. However, the ideal time to take ashwagandha for sleep can vary depending on the individual.

Here's a breakdown of the different approaches:

  • Evening or before bedtime: This is the most common approach, as Ashwagandha's potential relaxing and stress-reducing effects might be beneficial for falling asleep. However, be mindful that some individuals experience the opposite effect, feeling energized after taking it.
  • Morning or earlier in the day: If you find that Ashwagandha energizes you, taking it in the morning or earlier in the day might be a better option.

  • Experiment and find what works for you: Consistency is key when taking any supplement, so it's important to find a routine that works for you and stick to it. Pay attention to how you feel after taking Ashwagandha at different times of the day and adjust accordingly.

Is Ashwagandha better than melatonin? Weighing the options

What is melatonin?

Melatonin is a naturally occurring hormone produced by the pineal gland in your brain. It plays a crucial role in regulating your sleep-wake cycle, also known as your circadian rhythm. This cycle is like an internal clock that tells your body when to feel sleepy and when to wake up.

Both Ashwagandha and melatonin are popular natural sleep aids, but they work in different ways and have varying degrees of research supporting their use. Here's a closer look:

Mechanism of action

Melatonin: This naturally occurring hormone regulates the sleep-wake cycle by mimicking the effects of darkness in the brain. It directly induces sleepiness and helps maintain sleep patterns. Melatonin boasts extensive research supporting its efficacy for specific sleep issues, particularly in cases where your natural sleep-wake cycle is disrupted. Here are some key points:

  • Jet lag and shift work: Numerous studies have demonstrated melatonin's effectiveness in mitigating sleep disturbances caused by jet lag and shift work schedules. These studies show that melatonin can help individuals fall asleep faster, wake up feeling more refreshed, and improve overall sleep quality.
  • Short-term sleep difficulties: Melatonin has also shown some promise in improving sleep quality for individuals experiencing short-term sleep problems, such as occasional insomnia

Ashwagandha: This adaptogenic herb has various potential benefits, including stress reduction and anxiety relief. While its exact mechanism for sleep improvement is not fully understood, it's believed to work by modulating stress hormones, thereby promoting relaxation and potentially improving sleep quality. 

Is Ashwagandha legal in Canada?

If you're living in Canada and curious about trying it, you might be wondering – is it even legal here? The answer is yes, Ashwagandha is perfectly legal to buy and consume in Canada.

In fact, in January 2023, a specific form of Ashwagandha, KSM-66, even received approval for health claims related to stress, anxiety, and even athletic support.  So, there you have it – Ashwagandha is legal and potentially a great addition to your wellness routine in Canada!

Here's the interesting part though:

While Ashwagandha is legal, Health Canada does have some regulations in place. For instance, the Ashwagandha root powder itself cannot be marketed as a food, and any claims made about its health benefits need to be pre-approved by Health Canada. This means you won't see Ashwagandha root powder advertised as a cure-all, but it can still be a great addition to your wellness routine.

The good news? Nutratology products are manufactured in a Health Canada approved GMP certified facility in Ontario and are also registered with Health Canada.

Pretty neat, right? But before you jump in, remember, it's always a good idea to consult your doctor to see if Ashwagandha is right for you - which brings us to the question:

Who should avoid using Ashwagandha?

While Ashwagandha is generally considered safe for most healthy adults, there are always some exceptions.

According to the National Center for Complementary and Integrative Health (NCCIH), Ashwagandha might not be the best fit for everyone. For instance, pregnant or breastfeeding women should avoid it altogether due to potential risks.

It also gets a caution flag for people with certain health conditions.  If you have an autoimmune disease like lupus or rheumatoid arthritis, Ashwagandha could rev up your immune system too much and worsen symptoms.

Similarly, folks with thyroid issues should tread carefully, as Ashwagandha may affect thyroid hormone levels.  Anyone scheduled for surgery should stop taking Ashwagandha at least two weeks beforehand because it can interact with anesthesia and other medications.

Is it ok to take Ashwagandha everyday?

Studies have shown daily use to be well-tolerated for up to 3 months. But here's the catch: finding the perfect dosage can be a bit tricky.

The research on Ashwagandha shows a range, depending on what you're hoping to achieve. For example, studies have shown stress and anxiety reduction in adults when used between 240 mg and 1250 mg per day. Doses for improving sleep quality in adults ranged from 250 mg to 600 mg daily. 

This is why consulting your doctor before starting Ashwagandha is key. They can help you find the right amount to target your needs and ensure it doesn't interfere with any medications you're already taking.

How do you choose good quality Ashwagandha supplements?

With so many ashwagandha products flooding the market, how do you know which one to choose? Amidst the plethora of options, it's crucial to find a product that not only delivers on its promises but also meets the highest standards of quality and purity.

If you're interested in exploring the potential benefits of ashwagandha discussed in this post, there are high-quality ashwagandha root extract supplements available. Remember, it's important to choose a reputable brand that offers a standardized extract to ensure consistent potency.

Here are some questions to consider:

  • Would you prefer a capsule, powder, or tincture form?
  • Are there any organic or allergen-free options important to you?

At Nutratology, we offer premium Ashwagandha root powder capsules, third-party tested for purity and potency. Made in Canada, these are sourced from Ashwagandha root & formulated with black pepper to ensure the optimum concentration of powerful anti-inflammatory withanolides.

We understand that when it comes to your health and well-being, you deserve nothing but the best, which is why we prioritize transparency and integrity in every step of our manufacturing process.


Remember, Ashwagandha is not a magic bullet. It should be used as a complementary approach to a healthy lifestyle, not a replacement for professional medical advice. It is important to note that more research is needed to fully understand the long-term effects and appropriate dosages of Ashwagandha .

Consulting a healthcare professional before starting any new supplement, including Ashwagandha , is crucial. These studies offer a glimpse into its potential benefits for people’s health, but individual experiences may vary.

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