New York: You’ve probably heard about ashwagandha on TikTok, at your local supplement store, or from that one friend who’s super into wellness right now. But unlike the latest adaptogen trend or “biohack,” this one actually has thousands of years of history—and a growing stack of research to back it up.
Ashwagandha (pronounced ash-wa-gan-da) is a herb rooted in Ayurveda, the ancient Indian system of medicine. Traditionally used to build resilience, reduce stress, and improve overall vitality, it’s now popping up in everything from gummies to teas to energy drinks. So, what’s the big deal? Is it really worth the hype?
This isn’t just another list of “superfoods.” When taken consistently, ashwagandha gently but noticeably changes how you feel—mentally, physically, even hormonally. Whether you’re struggling with sleep, stress, low libido, or burnout, here’s exactly what happens to your body when you start taking ashwagandha daily.
Also Read: Is Turmeric Really That Good for You? Here’s What You Should Know
What Are the Benefits of Ashwagandha?
Ashwagandha is classified as an adaptogen—a natural substance that helps the body adapt to stress. But its effects go far beyond just “feeling calm.” Some of the most talked-about benefits include:
- Reduced cortisol levels (aka your stress hormone)
- Better sleep quality and deeper rest
- Increased energy and reduced fatigue
- Improved memory and cognitive clarity
- Balanced hormones in both women and men
- Boosted libido and fertility
- Support for immune function and inflammation
Multiple clinical studies show that ashwagandha may start working within 2–4 weeks, especially when taken consistently in the right dose.
Benefits of Ashwagandha for Women
For women, ashwagandha can be especially powerful. It’s been shown to help with:
- Hormonal balance, especially during PMS or perimenopause
- Increased sexual arousal and satisfaction, according to studies
- Thyroid support in those with low thyroid function
- Better stress resilience (bye, emotional burnout!)
- Improved mood and reduced anxiety symptoms
Many women also report feeling more grounded and less reactive emotionally—something that makes it easier to handle work, relationships, and everything in between.
Ashwagandha Benefits for Men
Men have also seen impressive gains from adding ashwagandha to their daily routine:
- Higher testosterone levels (especially in those with low T)
- Better stamina and endurance during workouts
- Increased sperm count and fertility
- Lower stress and anxiety symptoms
- Improved focus and mental drive
It’s also gaining traction as a natural pre-workout ingredient, thanks to its energy-boosting yet non-jittery effect.
When Is the Best Time to Take Ashwagandha?
Experts often recommend taking ashwagandha either:
- At night: If your goal is better sleep, reduced anxiety, or hormonal support
- In the morning: If you’re using it for energy, focus, or workout performance
- Consistency is key. Ashwagandha is not a magic bullet—it works best over time. Most people notice a shift around the 2-week mark, with more profound benefits after 4–8 weeks of use.
Side Effects of Ashwagandha You Should Know
Ashwagandha is generally considered safe, but there are a few things to keep in mind:
- It may cause drowsiness if taken during the day
- Some people experience upset stomach or nausea at high doses
- It may interact with medications like thyroid hormone or sedatives
- Pregnant and breastfeeding women should avoid it unless cleared by a doctor
- Start with a low dose (300–500 mg daily) and build up only if needed.
Ashwagandha Tea, Gummies, or Capsules: What’s Best?
Ashwagandha comes in many forms. Here’s a quick comparison:
- Capsules or tablets: Most precise dose and easiest for consistency
- Gummies: Great for taste and convenience, but check sugar content
- Tea: Calming and ritualistic, though lower in active compound
- Powder: Most traditional, but has a strong, earthy taste
Choose what fits your lifestyle—and make sure your product contains KSM-66 or Sensoril, two clinically backed extracts.
Ashwagandha isn’t a cure-all, but for many, it’s a daily dose of calm, clarity, and balance. From hormonal support to emotional regulation, its benefits are deep and wide-ranging. The key? Daily use, consistency, and choosing the right format for your body. Let nature do the rest.
