So you’ve been asking about Ashwagandha?
Ashwagandha is a plant that grows in Asia and Africa and is often linked with stress relief, relaxation and restoration. Ashwagandha contains properties that can calm the brain and support the immune system and has been traditionally used as an adaptogen.
Sometimes known as Indian Ginseng, Ashwagandha is renowned for its stress-relieving benefits and may enhance the body’s response to stress.
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Whether you’re feeling stressed, overwhelmed or out of balance, Ashwagandha may be able to alleviate the burden of your stress. From powder form to capsules and gummies, Ashwagandha is easy and convenient to take.
Coming in all shapes and sizes, try Ashwagandha for yourself with Tonika Ashwagandha, which uses 100% organic Ashwagandha that can be added to anything from your coffee to your favourite smoothie. Goli Ashwagandha and Switch Nutrition’s Ashwagandha both come in convenient formulas and harness KSM-66 Ashwagandha root extract.
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What does Ashwagandha do?
If you’ve been listening to the Andrew Huberman podcast Huberman Lab, you’re probably interested in Ashwagandha. Ashwagandha has been used in traditional medicine for centuries to help manage stress and promote overall wellness. It's an important herb in Ayurvedic medicine and has gained popularity in recent years as a natural supplement that can support stress, anxiety and inflammation (Goldman, R. 2023).
How much ashwagandha per day?
The dosage of Ashwagandha depends on the reason that you’re taking it. Studies have shown different dosages, ranging from 250-600mg per day to higher amounts. Ashwagandha is available in various forms like capsules, powder, and liquid extract. It's important to consult a healthcare professional for guidance on safety and dosage before trying Ashwagandha (Goldman, R. 2023).
When it comes to stress reduction, Andrew Huberman recommends taking 500mg of Ashwagandha (Health News. 2023).
Is Ashwagandha safe?
Ashwagandha is typically safe when taken for up to three months. However, the long-term effects of ashwagandha are not known and continuous dependence may lead to negative side effects (WebMD. 2023).
Andrew Huberman himself has admitted on his Huberman Lab podcast that he doesn’t take Ashwagandha every day and only uses it when he finds that he isn’t managing his short and long-term health well (Letorney, A. 2023). If you are seeking to take Ashwagandha, it is important to consult your trusted healthcare practitioner on whether this is the correct supplement for you and your needs.
What is Ashwagandha good for?
Ashwagandha is best known for its anxiety-supporting and stress-relieving effects and may also reduce cortisol levels and improve sleep quality in people with anxiety (Nault, D. 2023).
Andrew Huberman said on his Huberman Lab podcast that he uses Ashwagandha to help reduce his cortisol so that he doesn’t experience the long-term effects of stress (Letorney, A. 2023).
When to take Ashwagandha?
What time of day you take Ashwagandha will depend on why you are taking it, as both morning and evening are suitable. For example, if you’re just taking Ashwagandha for your overall health, consuming it after breakfast in the morning may be the best option. On the other hand, if you’re trying to relax before bed and improve the quality of your sleep, you might find it more effective in the evening. The key point is being consistent with your routine (Davidson, K. 2021).
What are the benefits of ashwagandha?
Ashwagandha can support cognitive function by helping to reduce mild stress and anxiety and improving memory and concentration. Ashwagandha may also lower cortisol levels in the body, which can help regulate blood sugar levels, manage blood pressure, and improve overall cardiovascular health. Ashwagandha may also benefit athletic performance and may help to increase muscle strength (Kubala, J et al. 2023).
Does Ashwagandha help with anxiety?
Ashwagandha is best known for its ability to combat stress and anxiety. It is considered an adaptogen and can help the body cope with stress. Ashwagandha has some impressive benefits when it comes to managing stress. It may help control stress mediators like heat shock proteins, cortisol, and stress-activated c-Jun N-terminal protein kinase. Additionally, it can reduce the activity of the hypothalamic-pituitary-adrenal axis, which regulates the stress response in your body. In one study, participants who took Ashwagandha extract experienced a significant reduction in perceived stress and cortisol levels. Another study found that Ashwagandha extract led to significant reductions in anxiety levels (Kubala, J et al. 2023).
Kubala, J et al. 2023, ‘Health Benefits of Ashwagandha, Based on Research’, Healthline, https://www.healthline.com/nutrition/ashwagandha