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Ashwagandha: The Ultimate Guide

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Ashwagandha: The Ultimate Guide

 What is Ashwagandha?

Ashwagandha (Withania somnifera) is an important medicinal herb that has been used in traditional Ayurvedic medicine for centuries. It's a shrub native to India, the Middle East, and even some parts of Africa. Ashwagandha has small yellow flowers and oval-shaped leaves, and its roots are used medicinally. Ashwagandha extract is made by drying the root and grinding it into a powder. This powder, or root extract, can then be used to make capsules, tablets, tinctures, and teas.

How does Ashwagandha work?

The primary active components of ashwagandha are withanolides and alkaloids 1. Once these components are inside your body, the withanolides will act as antioxidants. The alkaloids are responsible for the herb's sedative effects. Overall, ashwagandha has been shown to have calming effects that may help relieve stress. And it increases levels of the neurotransmitter Gamma-aminobutyric acid (GABA) which plays a major role in regulating anxiety and mood. Because it's an adaptogen, it's best used for health conditions related to stress and sleep 2. You can keep learning about ashwagandha benefits for men and women below.

Why you need Ashwagandha

Overall, ashwagandha is an effective herbal remedy for a wide variety of health conditions, and there are many benefits to ashwagandha. There's encouraging evidence that it positively affects cognitive functions and boosts energy levels. According to recent research, it improves the balance of neurotransmitters in your brain and decreases the stress hormone cortisol. It may also help with regulating your ability to adapt to stress, which is why it’s called an “adaptogen” 3. These are just some of the potential benefits and why you may want to consider it as a natural remedy.

Can your body produce Ashwagandha?

Ashwagandha isn't naturally produced in the body, and that's why it has to be taken either as a dietary supplement or in its natural form. You can consume the ashwagandha root, shoots, seeds, and fruit, however taking an ashwagandha supplement is the easiest and most convenient way to consume it. 

Check out VitaRx's ashwagandha supplements. Our vitamins are expertly formulated with high-quality ingredients to ensure maximum effectiveness. Plus, daily use can improve your health and keep your body regulated and running at its best.

What are some signs of deficiency?

Thankfully, a lack of ashwagandha doesn't cause deficiencies. Taking ashwagandha root or an ashwagandha extract is still beneficial for your body. This is because the adaptogenic herb has a number of purposes. 

Here are some of the best potential Ashwagandha benefits for men and women:

  • Improves cognitive function
  • Boosts energy, physical performance, and endurance
  • Reduces fatigue
  • Relieves stress and promotes calm
  • Enhances thyroid function
  • Contains antioxidants and anti-inflammatory properties
  • Regulates anxiety and stress response

What causes Ashwagandha deficiency?

You can not develop a deficiency of ashwagandha. 

What are the benefits of Ashwagandha?

Known as an adaptogenic herb, ashwagandha may help your body “adapt” to different forms of stress. 

Here are some of its main health benefits:

  • Clinical studies show that ashwagandha can reduce symptoms of stress and anxiety, as well as improve cognitive function. A study published in the Journal of Dietary Supplements found it reduced cortisol levels, a hormone released during times of stress. This means it can help your body respond better to stressful situations 4.
  • Ashwagandha may even significantly improve memory, focus, and concentration and reduce fatigue.
  • In addition to its benefits for cognitive function and mental health, ashwagandha can also help reduce inflammation and improve your physical health 5.
  • It has been shown to reduce markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6) 6, reducing the risk of things like heart disease and stroke. 

What's the recommended Ashwagandha dosage?

When taking any supplement, you must take the correct dose and understand any potential risks or interactions with other drugs. This is the best way to reap the full ashwagandha benefits for men and women.

Dosage per age group

Alt text: Ashwagandha supplements in capsule form used to achieve Ashwagandha benefits for men and women

Ashwagandha is for adults only and is not recommended for children, pregnant women, and nursing women. Those who are 18 years and older may take anywhere from 220 mg up to 1,000 mg of ashwagandha extract 7 for up to three months.

Who should take it?

This herbal supplement is perfect for healthy adults looking to improve their health and well-being, or who are experiencing stress and fatigue. Ashwagandha is also beneficial for anyone looking to improve their cognitive function and memory, as well as athletes who want to increase their energy and reduce fatigue 8. Keep in mind there are many ashwagandha benefits for women and men when taken regularly. If you fit into any of the descriptions above, then you'll highly want to consider taking this herb!

Who should not take it?

Ashwagandha is not recommended for those who are pregnant or breastfeeding. It's best to stay on the safe side and avoid use if you fall into this demographic 9. Ashwagandha supplements are also only recommended for adults, and there aren't enough studies that support their use for infants or children. It's always best that you consult a healthcare professional before changing or adding anything to your diet, especially if you're currently taking medications.

How much is too much? (Ashwagandha overdose)

Taking more than 600 mg daily may result in several side effects. This includes upset stomach and diarrhea, and vomiting 10. For best results when taking ashwagandha, it's ideal to use the dietary supplement for up to three months and reevaluate then. You should speak to a healthcare professional about any side effects you may be experiencing.

Source of ashwagandha


Ashwagandha can't be found in other food sources. The herb itself is native to India and North Africa, and it's also becoming more popular in the West. Its roots and berries can be consumed and the fruits can be eaten fresh or dried and ground for dietary supplements.


There are various forms of ashwagandha supplements available for you. The most common forms are tablets and powder extracts. Capsules are also very popular because they're easy to take and available in various doses. As for powders and extracts, these are a more concentrated form of ashwagandha. An ashwagandha extract, for example, can be added to water or juice. Keep in mind that quality is what matters most.

Thankfully, VitaRx has vitamins and supplements that can help you reach your health goals. Our daily vitamin packs are customized and personalized to meet your needs and make it easier for you to improve your overall health. You'll only find the highest-quality nutrients in capsule form, and you'll be glad to know that it's all tested by advanced private laboratories. More importantly, we offer the best Ashwagandha supplement so that you can take full advantage of the Ashwagandha benefits for men and women.

What to look for in nutrition supplements

When it comes to choosing the right dietary supplements for your body, there are a few things you'll want to consider. You'll want to look at the supplement's dosage, delivery method, quality, and manufacturing. Let's look into these factors below.

Dosage and Potency

If you want to reap the full health benefits of ashwagandha while avoiding potential side effects, taking the right dosage is essential. The suggested dose depends on your age, sex, weight, and general health status. Excessive intake could lead to overdose symptoms like abdominal pain or nausea. And in more extreme cases, it can even cause organ damage. Moreover, taking an inadequate dose will not produce your desired results or improve your overall well-being. That's why it's important that you choose a reputable brand and consult a professional to achieve your health goals.

Quantity and Delivery Method

When you buy too much at one time, it can lead to unnecessary waste. If you buy too little, it may not be enough or could end up costing more. It’s important you have an adequate supply of probiotics to achieve your desired results and avoid racing against an expiration date. Apart from the amount, you should also choose a delivery method that makes a healthy lifestyle easy and convenient. For example, Ashwagandha in capsule form is best for those who want something easy to take.

Quality and Manufacturing

Not all supplements are made the same way. High-quality ashwagandha supplements are made with raw, organic ingredients. With diluted potency, you may not see the full extent of ashwagandha's benefits. If you want to choose the best ashwagandha supplements, make sure they meet FDA requirements.

Why VitaRx

Reason 1 Dosage / Potency

VitaRx's supplements are specially formulated to provide the right dosage. We use high-quality ingredients and strict manufacturing standards to ensure that each dose contains the optimal active ingredients for maximum effectiveness.

Reason 2 Quantity / Delivery Method

VitaRx offers daily supplement packs, so you never have to worry about overspending on a large bottle of supplements,s or keeping track of the expiration dates again. And all our supplements are in tablets and soft gel form, which are more convenient for traveling, than powders or liquids, as they can fit easily in a purse or bag.

Reason 3 Quality/ Manufacturing

All VitaRx supplements are manufactured in the US and tested by third parties. All products are manufactured using the FDA’s Good Manufacturing Practices (cGMPs); All our organic products are certified by Organic Assurance International (QAI). And all organic products comply with the National Organic Program (NOP).

Ashwagandha FAQ

How to store Ashwagandha?

Ashwagandha should be kept in a cool, dry environment, away from direct sunlight and excessive moisture. In addition, ashwagandha supplements must be stored at optimal conditions to ensure their effectiveness; this includes avoiding high temperatures and humidity and keeping them secured and out of reach of children and animals for safety reasons.

Is it okay to take Ashwagandha every day?

Yes. As long as you take the correct daily dose, you can take it every day for up to three months and achieve many benefits for men and women. If you plan to take it daily, you must have the right dosage to prevent any potential side effects. Remember that you will need to check with your healthcare provider to determine if consuming ashwagandha interacts with any of your medications.

Can Ashwagandha help your sleep?

Yes. Insomnia and sleeplessness are common among adults. When this herbal supplement is taken regularly, the natural compounds in the ashwagandha root can improve sleep quality and sleep onset latency. According to a recent study published in Cureus Journal, this is best for insomnia patients looking to improve their sleep quality and lower cortisol levels 11. Ashwagandha has other great benefits as well. This adaptogen is a great stress reliever and can help promote calm by boosting the neurotransmitter GABA. Apart from taking ashwagandha for stress relief, it's also great for exercise recovery.

Do I take Ashwagandha in the morning or at night?

You can take your ashwagandha at any time of day, depending on your desired routine. For example, if you're an athlete supplementing it to help with exercise recovery, then you may want to include it as part of your post-workout routine to get those benefits. On the other hand, if you're taking it to lower your stress levels and improve your quality of sleep, then you may want to take it at night as part of your nighttime routine. How you incorporate this herbal supplement into your day is entirely up to you. What's most important is the quality of the ashwagandha product as opposed to when it's taken. This ensures you get all the benefits ashwagandha offers for both men and women. 

What should you not take with Ashwagandha?

According to WebMD, ashwagandha has moderate interactions with immunosuppressants, sedative medications, antihypertensive drugs, and medications for diabetes. It's best to speak to a healthcare professional to ensure what dose is best for you.

How does Ashwagandha make you feel?

This medicinal herb can help you reduce stress levels, boost your mood, promote a sense of calmness, and reduce feelings of fatigue. But you must find the best ashwagandha product to feel its balancing effects and achieve your desired results.


In conclusion, ashwagandha is an herbal remedy used in Ayurvedic medicine since ancient times. It's a powerful adaptogen that can help reduce stress and anxiety, improve cognitive activity and memory, and boost the immune system. Ashwagandha also has powerful anti-inflammatory and antioxidant properties that can help protect against various diseases and conditions and improve physical performance.

VitaRx's ashwagandha supplement is a great option, as it's made with the best practices according to GMP guidelines. For maximum effectiveness, our ashwagandha is a 450 mg vegetarian capsule that can be easily added to your personalized daily vitamin packs.

Key takeaways

  • Ashwagandha is an ancient herb and powerful adaptogen with a long history of traditional use in Ayurvedic medicine.
  • Since it is an herbal medicine, your body cannot produce it.
  • There are no signs of a deficiency for ashwagandha.
  • The benefits of ashwagandha for men and women include regulating mood and anxiety, boosting energy and metabolism, reducing inflammation, and improving exercise performance and recovery.
  • Healthy adults who want a natural way to lower stress levels, improve their energy, boost cognitive function, and reduce fatigue can greatly benefit from taking ashwagandha.
  • Children and mothers who are pregnant or nursing should avoid taking ashwagandha.
  • Ashwagandha can be found in the form of a root, herb, or fruit but the best option is to take daily doses in a supplement form.


  1. Definition of ashwagandha root powder extract - NCI Drug Dictionary 
  2. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study 
  3. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract - PMC 
  4. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions 
  5. Benefits of Ashwagandha and How Much To Take – Cleveland Clinic 
  6. https://clinicaltrials.gov/ct2/show/NCT03533972 
  7. ASHWAGANDHA: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews 
  8. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists - PMC 
  9. ASHWAGANDHA: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews
  10. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study

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