Ashwagandha is everywhere right now. Stress, sleep, energy, it's been linked to all of them. It's also been used for centuries in Ayurvedic tradition, so it's not exactly new.
I'm curious about it too, but I want to be clear about what the research shows and what it doesn't. Some studies are promising. A lot of what you'll read online goes way past them.
Below I cover what ashwagandha is, what it feels like, how people take it and, maybe most important, who should skip it.
Index
What is Ashwagandha?
Ashwagandha (Withania somnifera), also called winter cherry, is an herb native to Africa, Asia and southern Europe. People mostly take it for low energy, stress and anxiety.
You'll often hear it called an adaptogen. That's a word for herbs traditionally believed to help the body cope with stress. It also gets promoted for memory and focus, but the research there is still thin.
What Does Ashwagandha Feel Like?
It doesn't feel like coffee. That's the first thing to know. Most people describe it as calmer and steadier, not a jolt.
According to the National Institutes of Health, in several studies, people who took ashwagandha for 6 to 8 weeks said they felt less stressed, less anxious and less tired.
Does Ashwagandha Give You Energy?
It may. In several studies, people taking it reported less fatigue. It's not a stimulant, though, so don't expect a buzz, and whatever you notice will take time.
Some people actually take it at night, since a few small studies suggest it might help with sleep.
How Much Ashwagandha To Take?
There's no official dose, and amounts vary a lot depending on the product and whether it's a root powder or an extract.
Read the label, and ask your doctor what makes sense for you before you start.
What Happens If You Take Too Much Ashwagandha?
Too much can upset your stomach and cause diarrhea or vomiting. Some people also get headaches or feel drowsy.
Stick to the dose your healthcare provider recommends.
When To Take Ashwagandha For Energy?
Any time of day works, and many people like it in the morning.
If you're taking it to help with sleep, put it in your nighttime routine instead.
Ashwagandha For Energy And Brain Fog
It's often promoted for focus and memory, and plenty of people take it hoping to clear up brain fog. The research just isn't strong yet. And if brain fog sticks around, please talk to your doctor. It can have a lot of different causes.
Does Ashwagandha Work Immediately?
No. In studies, people usually took it for 6 to 8 weeks before they noticed a difference.
How Many Hours Does Ashwagandha Last?
It doesn't really work in hours. Ashwagandha is gradual, so think consistent use over weeks, not a quick effect.
Who Should Not Take Ashwagandha?
This is the section I'd read twice. Check with your doctor before taking ashwagandha, and especially if you:
- Are pregnant or breastfeeding
- Have a thyroid condition or take thyroid medication
- Have liver problems
- Take any other medications
According to the National Institutes of Health, ashwagandha has been linked to liver injury in some people, and it might affect your thyroid and interact with thyroid medication. The NIH's NCCIH also says there isn't enough information yet about its long-term safety. Natural doesn't automatically mean risk-free.
What The Research Says About Ashwagandha
According to the National Institutes of Health, several studies suggest ashwagandha might help with stress and anxiety, and some people in those studies felt less tired. A few small studies also suggest it might help with sleep.
You'll see it promoted for strength, blood sugar and heart health too. The evidence for those is limited.
Every body is different, so please check with your doctor before taking ashwagandha.
Goldie Locks® & Ashwagandha
If ashwagandha fits your wellness goals, it can be a nice addition to your routine. Goldie Locks® Hair Supplements contain ashwagandha along with 20+ other vitamins, herbs and minerals.
Our customers love making them part of their morning routine.