
The Rise of Ashwagandha: Benefits, Supplements, and Safety Concerns for the Ancient Adaptogen
Ashwagandha, a popular supplement, is believed to reduce stress, improve sleep, boost cognitive function, and increase muscle strength. However, it may interact with certain medications and isn't recommended for some health conditions.

As of 2024, ashwagandha has gained popularity as a trendy supplement with potential health benefits. Despite its difficult-to-pronounce name, this evergreen shrub native to India and the Middle East has a long history of use in traditional medicine. However, recent studies are shedding light on the plant's potential to offer clinically-verifiable health benefits.
Dr. Soma Mandal, a board-certified internist at Summit Health, explains that ashwagandha is classified as an 'adaptogen,' a substance believed to help the body manage and adapt to stress. In addition to stress management, it is also used for various conditions such as anxiety, arthritis, insomnia, and chronic liver disease. Some people have reported using it to enhance cognitive function, reduce inflammation, and improve overall health.
Health Benefits Supported by Clinical Research
Several well-documented health benefits of ashwagandha include stress reduction, improved sleep, enhanced cognitive function, and muscle strengthening. Studies have shown that it can block the stress pathway in the brain, regulating chemical signaling in the nervous system to reduce stress and anxiety. Moreover, trials have demonstrated reduced cortisol levels after regular intake of ashwagandha, along with alleviation of stress symptoms.
Furthermore, ashwagandha has been found to contain a compound that can enhance sleep quality and quantity, in addition to exhibiting benefits for memory, executive function, attention, and information processing speed. Additionally, some studies have indicated that ashwagandha may contribute to improved muscle strength, size, and VO2 max, which measures the maximum oxygen utilization during vigorous exercise.
Toniiq Ashwagandha+: Overall Top Pick
For those considering trying ashwagandha supplements, Toniiq Ashwagandha+ offers a potent option featuring 1,300 mg of ashwagandha leaf and root extract per serving. Notably, its concentration of at least 25% withanolides, a key compound linked to various health benefits, sets it apart from other supplements. Additionally, the inclusion of black pepper extract helps enhance the absorption of ashwagandha, making it an attractive choice for consumers.
Ritual Stress Relief: Best for Stress Management
Ritual's Stress Relief supplement, designed to combat stress, contains 80 mg of ashwagandha root and leaf extract per serving. What makes this supplement unique is its time-release technology, ensuring gradual release of the supplement over eight hours to provide sustained stress relief. This supplement also meets high standards of quality, being third-party tested and certified vegan, gluten-free, and non-GMO.
Goli Nutrition Ashwagandha Gummies: Tasty and Effective
For those who prefer a more palatable form of supplementation, Goli Nutrition offers ashwagandha gummies with a mixed berry flavor. Each serving provides 300 mg of KSM-66 ashwagandha root extract, designed for enhanced bioavailability. Additionally, the gummies contain vitamin D, making them a convenient choice for individuals seeking a flavorful and easy way to incorporate ashwagandha into their daily routine.
Garden of Life Organics Ashwagandha: Budget-Friendly and Reliable
Garden of Life's organic ashwagandha supplement offers a cost-effective yet high-quality option. Each serving includes 600 mg of ashwagandha root extract, along with probiotics and ginger root to aid digestion. This supplement, certified organic, vegan, and non-GMO, presents a trustworthy choice at an affordable price point.
Other Recommended Ashwagandha Supplements
- Ashwagandha 2100 mg: Extra strength formula providing 33 servings for $17
- Youtheory Ashwagandha Gummies: Blueberry-flavored gummies offering 600 mg per serving (30 servings) for $17
- Olly Goodbye Stress: Stress-busting blend containing ashwagandha (30 servings) for $20
- Gaia Herbs Ashwagandha Root: A favorite of Gisele Bündchen, offering ashwagandha benefits for $23
Considerations for Safe Use
While ashwagandha is generally considered safe, some individuals may experience mild side effects such as upset stomach, diarrhea, and vomiting. Notably, it is advisable to discontinue ashwagandha use at least two weeks before scheduled surgery due to its potential to slow down the central nervous system.
It is crucial to consult a medical professional before taking ashwagandha, particularly for individuals with certain health conditions or those taking specific medications. Pregnant or breastfeeding women, individuals with autoimmune diseases, thyroid conditions, or those on certain medications should avoid ashwagandha supplementation without medical advice.
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