Ashwagandha might be one of the most popular supplements around right now.
Why? Because it's awesome, and has a ton of different benefits!
Ashwagandha has been used for centuries in Eastern medicine for various purposes. It's been used for anything from helping with stress to improving sleep, optimizing testosterone, and even reducing joint pain.
In This Article You Will Learn:
• What Is Ashwagandha?
• How Ashwagandha Works
• Benefits of Ashwagandha
• Side Effects to Consider
• Why Is Ashwagandha So Popular?
• Who Should Take Ashwagandha?
• Ashwagandha and Exercise
• Different Types of Ashwagandha Extracts
• The Best Ashwagandha Supplements
What Is Ashwagandha?
Ashwagandha is an herb that grows naturally in Africa, India, and some parts of the Middle East.
Ashwagandha has gone by many names, including the "winter cherry," Withania somnifera, or Indian ginseng.
The name "ashwagandha" means "smell of the horse" in Sanskrit. So it's safe to say it probably doesn't smell amazing, but its effects are powerful!
Legend also has it that ashwagandha can make you as strong as a horse ... another reason for the name. Ashwagandha is an evergreen herb, so it's always growing.
It's also long been used in Ayurvedic medicine, and people have benefited from it for thousands of years.
How Ashwagandha Works
Like all herbs, ashwagandha is made up of natural compounds that interact with your brain and body.
When you take ashwagandha supplements, those compounds go to your brain and other organs. This is where they interact with the receptors there.
Ashwagandha is considered an adaptogen. This term means it changes how your body reacts to stress, and helps your body better adapt to it.
When it does this, your body and brain basically return to a state of homeostasis or equilibrium.
How?
Ashwagandha helps to regulate cortisol, which is your main stress hormone. This can help keep your body's stress levels down when you would otherwise be stressed.
Stress isn't always a bad thing, but when there is too much it certainly can be. In today's day and age, we often have too much stress. That's one reason so many people have started using ashwagandha.
Benefits of Ashwagandha
So what can ashwagandha actually do?
These are some of the key benefits of ashwagandha:
• Reduces stress and anxiety (1)
• Improves athletic performance (2)
• Improve natural testosterone levels & male fertility (3)
• Enhance cognitive functioning, including memory (4)
• Reduce inflammation (5)
• Helps with sleep and relaxation (6)
These benefits can help improve your lifestyle and how you feel. This is why so many people are using ashwagandha now.
Side Effects to Consider
While ashwagandha can benefit you, there are some side effects to be aware of before trying it ... just like any other supplement. Most people tolerate ashwagandha very well, and it's considered very safe.
But some people may notice some of these. These are some of the most common side effects:
• Nausea
• Upset stomach
• Diarrhea
• Drowsiness
These side effects aren't common and are typically mild. So even when someone does get them, it's normally not overbearing.
Why Is Ashwagandha So Popular Right Now?
Ashwagandha has been used for years. Not just a few, but literally over 3000 years.
So why is it only now becoming so popular?
The short answer is: the world is a stressful place right now...
From the normal stresses of modern life combined with family stress, work stress, and more ... people are pretty stressed these days. To help reduce that stress, people are looking for stress-relieving options like ashwagandha.
Who Should Take Ashwagandha?
Since ashwagandha can be so beneficial, who should take it?
In general, these are people who could probably benefit from ashwagandha supplements:
• Anyone with insomnia or similar sleeping difficulties
• Anyone looking for a natural treatment for their stress levels
• Anyone wanting to improve general brain power, cognition, and memory
• Anyone wanting to reduce inflammation in their body
If these sound familiar, Ashwagandha could be a good supplement to try.
Ashwagandha and Exercise
You may have noticed that improved athletic performance can be a benefit of ashwagandha. So how does that work?
Well, ashwagandha can support testosterone and reduce stress. Both of which can lead to an increase in how you perform in a workout.
But the exercise benefits don't stop there. Research shows that ashwagandha can help support increased muscle mass and strength gains (7).
Different Types of Ashwagandha Extracts
You might see “ashwagandha root extract” on a label, which is a generic extract of the plant’s root. If you see withania somnifera root, just know it’s the same thing.
It’s not a standardized extract though, so the potency of withanolides may vary a little. When you have a standardized extract, you know exactly what you’re getting every time. That doesn’t mean ashwagandha root extract is not quality.
You will still see great benefits from those extracts, and they’re more affordable than the branded ones. They’re just not standardized is all. What are some of the standardized ones?
Sensoril Ashwagandha
Another standardized extract is called Sensoril Ashwagandha. This one is made from the roots and leaves of the ashwagandha plant.
Sensoril is standardized to 10% withanolides. While with twice as many withanolides, it doesn’t necessarily mean it’s 2x as good as KSM-66®.
Sensoril has slightly different benefits, having both the leaves and the root of the plant. They’re different extracts, and may be better in different cases.
Sensoril is typically taken in doses of 250-500 mg per day. Due to the difference in the source of the extracted withanolides, this one is said to be more calming. That’s more of a subjective opinion though.
Shoden Ashwagandha
This is the strongest of these extracts. Shoden ashwagandha is standardized to 35% withanolides. Because of how strong Shoden is, the typical dosage is only 60-240 mg per day.
Again, because it’s standardized you will get that potency every single time. This form of ashwagandha has been studied for its benefits to sleep, stress, anxiety, hormone health, immune health, and exercise performance.
KSM-66® Ashwagandha
One of the most popular standardized extracts of ashwagandha is called KSM-66®. This is an extract used in some of the best ashwagandha supplements out there.
KSM-66® is standardized to have at least 5% withanolides. The standard dose for this one is typically 300-600 mg per day. This extract has the most amount of research done on it of the 3 extracts I’ll talk about.
Because of that, many companies choose this version over the others. It’s shown to be effective for reducing stress, enhancing sleep, supporting testosterone, and more (8).
Frequently Asked Questions About Ashwagandha
How Long Does It Take to Feel the Effects of Ashwagandha?
Most people start noticing the stress-reducing effects within 2-3 weeks of consistent use. For hormonal benefits, give it 8-12 weeks while maintaining a proper diet and exercise routine. This can also vary from person to person.
What’s the Best Time to Take Ashwagandha?
You can take it any time of day, but many people prefer taking it in the evening since it can promote relaxation and better sleep. However, other products may have specific recommendations for when to take it.
Can I Take Ashwagandha with Other Supplements?
Yes! Ashwagandha works well with most other supplements. In fact, that's why some brands will include it as part of a more comprehensive formula. Just be sure to follow the recommended dosages on each product.
Premium Ashwagandha Formulas
At 1st Phorm, our mission is to help real people earn real and long term results. We know you don't cut corners with your health and fitness goals. That's why we don't cut corners when it comes to the supplements to help you reach them!
You know what makes our ashwagandha different? We don't just throw any ashwagandha extract into our supplements. We specifically chose KSM-66® Ashwagandha for our product, Harmony, because it's the highest concentration full-spectrum root extract available ... with the most clinical studies backing its effectiveness (8).
Harmony is our unique hormone balancing formula designed for women. We understand the challenges females face when it comes to hormone fluctuations. That’s why we created Harmony.
It includes 300mg of KSM-66® Ashwagandha along with several other premium ingredients to support women's overall health and wellness:
• Vitex - Can help support female hormone balance.
• Black Cohosh - Can help support and manage stress response.
• Magnesium - Promotes relaxation and sleep quality.
• B-Vitamins - Support natural energy and mood.
Ready to experience the difference quality makes? Try Harmony today and see why thousands of people trust 1st Phorm for their supplement needs!
Not interested in Harmony? You can still browse through the rest of our industry-leading supplements here.
If you have any questions in the meantime, or need any help, don't hesitate to reach out to us!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Tandon, Neeraj, and Suaib S. Yadav. "Safety and Clinical Effectiveness of Withania Somnifera (Linn.) Dunal Root in Human Ailments." Journal of Ethnopharmacology, vol. 255, 12 Jun. 2020, p. 112768.
(2) Bonilla, Diego A., et al. "Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis." Journal of Functional Morphology and Kinesiology, vol. 6, no. 1, 11 Feb. 2021, p. 20.
(3) Lopresti, Adrian L., et al. "A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha in Aging, Overweight Males." American Journal of Men's Health, vol. 13, no. 2, Mar.-Apr. 2019, p. 1557988319835985.
(4) Ng, Qin Xiang, et al. "A Systematic Review of the Clinical Use of Withania somnifera (Ashwagandha) to Ameliorate Cognitive Dysfunction." Phytotherapy Research, vol. 34, no. 3, Mar. 2020, pp. 583-590.
(5) Logie, Elisa, and Wim Vanden Berghe. "Tackling Chronic Inflammation with Withanolide Phytochemicals-A Withaferin a Perspective." Antioxidants, vol. 9, no. 11, 10 Nov. 2020, p. 1107.
(6) Kelgane, Sunil B., et al. "Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study." Cureus, vol. 12, no. 2, 23 Feb. 2020, p. e7083.
(7) Wankhede, Sachin, et al. "Examining the Effect of Withania somnifera Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial." Journal of the International Society of Sports Nutrition, vol. 12, 25 Nov. 2015, p. 43.
(8) Chandrasekhar, K., et al. "A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults." Indian Journal of Psychological Medicine, vol. 34, no. 3, Jul. 2012, pp. 255-262.
