The Powerful Adaptogen You Should Consume (2022)

The Powerful Adaptogen You Should Consume (1)

Ashwagandha (aka Withania somnifera) is an adaptogenic herb that’s popular in Ayurvedic and traditional medicine. It has been used for more than 2,500 years and has been extensively researched (used in over 200 studies) for its potentialthyroid-modulating, neuroprotective, anti-anxiety and anti-inflammatory properties.

In India, it is known as the “strength of the stallion” because it traditionally has been used to strengthen the immune system after illness. It’s also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever, and those aren’t the only benefits of ashwagandha.

Like all adaptogenic herbs, it helps the body maintain homeostasis, even in moments of emotional or physical stress.In Ayurvedic medicine, it’s characterized as a “rasayana,” which means that it’s used to support physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process.

Ashwagandha Benefits

Research published in the International Journal of Home Science indicates that1,000 milligrams of dehydrated ashwagandha root powder contains the following:

  • 2.5 calories
  • 0.05 gram carbohydrates
  • 0.04 gram protein
  • 0.032 gram fiber
  • 0.03 milligram iron
  • 0.02 milligram calcium
  • 0.08 microgram carotene
  • 0.06 milligram vitamin C

Ashwagandha contains many beneficial elements, including flavonoids and antioxidants, such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.”

It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. These valuable compounds allow for the herb’s pharmacological activities and are responsible for the many ashwagandha benefits.

What are some ashwagandha benefits for men and women? Here are some of the top uses that are supported by research:

1. Improves Underactive Thyroid Function

One of the most incredible aspects of adaptogen herbs is that they help people with thyroid problems. Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or underactive thyroid.

For the millions of people who struggle with thyroid problems, many of whom don’t even know it, it may serve as the solution they’ve been waiting for. These ashwagandha health benefits for the thyroid also account for the herb’s benefits for weight loss since thyroid issues can lead to weight fluctuations.

In a 2017 pilot study published in the Journal of Alternative and Complementary Medicine, ashwagandha benefits for helping patients with subclinical hypothyroidism were evaluated. The 50 participants were diagnosed with thyroid disorder but didn’t display obvious symptoms of thyroid deficiency.

During an eight-week period, the treatment group received 600 milligrams of ashwagandha root extract daily, and the control group received starch as the placebo. Researchers found that the extract improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels significantly compared to placebo.

It was concluded that the herb may be beneficial for normalizing thyroid levels in patients with hypothyroidism.

Another study published in the Journal of Ayurveda and Integrative Medicine also found that ashwagandha has thyroid-enhancing properties. In the study, patients with bipolar disorder used the herb to improve cognitive function for an eight-week period.

Lab testing found that some of these patients experienced T4 increases during the treatment period, although that was not the original purpose of the study. Research suggests that, since ashwagandha increases thyroid function, it may not be suitable for people with hyperactive thyroid, such as those with Graves’ disease.

2. Helps Relieve Adrenal Fatigue

Research shows that ashwagandha may be useful in supporting adrenal function and helping overcome adrenal fatigue. Your adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress.

If your adrenals are overtaxed due to an overabundance of emotional, physical or mental stress, this can lead to a condition referred to as adrenal fatigue.

When your adrenals become exhausted, this can also disrupt other hormones in your body, including progesterone, which can cause infertility and lower levels of DHEA, a hormone that’s tied to longevity and maintaining a strong body.

3. Combats Stress and Anxiety

One of the most well-known ashwagandha benefits is its ability to work as a natural remedy for anxiety. In a 2009 study published in PLOS One, ashwagandha proved to be comparable to common pharmaceutical drugs lorazepam and imipramine but without the adverse effects.

(Video) The Benefits of Adaptogens and Ashwagandha | You Versus Food | Well+Good

In the 12-week, controlled study, 75 participants with anxiety were divided into two groups, one that received naturopathic care and another that received standardized psychotherapy intervention. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin and 300 milligrams of ashwagandha twice daily.

The psychotherapy intervention group received psychotherapy, deep breathing relaxation techniques and placebo pills twice daily.

When anxiety levels were measured after the 12-week period, the group that received ashwagandha had anxiety scores that decreased by 55 percent, and the psychotherapy group’s scores decreased by 30.5 percent.

Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group displaying greater clinical benefits.

In addition to these positive findings, researchers indicated that no serious adverse effects occurred in either group. A major ashwagandha benefit is that there are no or minimal adverse reactions when taking it.

Conversely, antidepressant and anti-anxiety medications may cause drowsiness, insomnia, loss of sexual desire and increased appetite, among other negative effects.

4. Helps Improve Depression

Not only does ashwagandha benefit people who deal with anxiety and chronic stress, but it can also be helpful for people who experience signs of depression. The herb improves resistance toward stress, and studies show that it thereby improves people’s self-assessed quality of life.

In a 2000 experimental study involving rats, ashwagandha efficacy was compared to the antidepressant medication imipramine. Researchers found that it exhibited antidepressant effects that were comparable to imipramine when rats were exposed to “behavioral despair” and “learned helplessness” tests.

It was concluded that ashwagandha can be used as a mood stabilizer in clinical conditions of depression.

5. Balances Blood Sugar Levels

Ashwagandha has been evaluated for its anti-diabetic effects, which are possible because of the presence of phenolic compounds, including flavonoids. Research shows that flavonoids possess hypoglycemic activities, and a study involving rodents concluded that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats.

An animal study published in Reports of Biochemistry and Molecular Biology found that when ashwagandha was given to fructose-fed rats, it inhibited the fructose-induced increases in glucose, insulin resistance and inflammation.

This data suggests that ashwagandha extract may be helpful in improving insulin sensitivity and reducing inflammatory markers in humans.

The Powerful Adaptogen You Should Consume (2)

6. Helps Fight Cancer

Research suggests that ashwagandha has promising anti-tumor effects, can help reduce tumor cell growth and may work to prevent cancer cells from growing.

The extract has been shown to help inhibit the proliferation of cancer cells — specifically breast, lung, stomach and colon cancer cells, which are among the leading types of cancers in the world. It’s believed that ashwagandha helps prevent the growth of cancer cells mostly due to its immune-boosting and antioxidant abilities.

In addition to the anti-cancer ashwagandha benefits that have been displayed in multiple studies, researchers also suggest that the herb can help reduce the adverse reactions of anti-cancer agents that can reduce immunity and quality of life.

According to an overview published in the African Journal of Traditional, Complementary and Alternative Medicines, ashwagandha acts as an immunomodulator that can enhance the life span of cancer patients, who are especially at risk of lowered immunity.

An animal study published in the Journal of Ethnopharmacology found that supplementing with ashwagandha was correlated with an increase in white blood cells within the body. This indicates that the immune system is better able to protect the body from disease and harmful invaders when using this herb.

The decreased count of white blood cells in the body after chemotherapy is a major concern because it puts cancer patients at a much higher risk of health issues, like contracting an infection. This is why this herb may serve as a complementary addition to conventional cancer treatments.

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7. Reduces Brain Cell Degeneration and Improves Memory

Emotional, physical and chemical stress can have damaging effects to the brain and nervous system. Recent research shows that ashwagandhaWithania somnifera is more than a stress reliever — it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s.

One of the main reasons it is so effective at healing the brain is because it contains powerful antioxidants that destroy the free radicals that cause aging.

Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. Withanolides are naturally occurring steroids that are commonly present in plants of the nightshade family.

When these steroids were injected into rodents to test their cognitive-improving abilities, researchers found that they helped promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease.

A 2017 pilot study published in the Journal of Dietary Supplements suggests that ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment.

The herb was also able to improve attention, information processing speed and mental skills. The study involved 50 adults who received 300 milligrams of ashwagandha root extract or placebo for an eight-week period. Researchers concluded that ashwagandha treatment was able to boost memory and other cognitive skills.

8. Boosts Immune Function

Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it can enhance immune function by increasing immunoglobulin production.

It is also able to promote an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By downregulating the immune system when it’s compromised, this adaptogenic herb might be a useful tool in the treatment of various inflammatory disorders.

9. Increases Stamina and Endurance

Studies show that ashwagandha can boost endurance during physical activity by sharpening brain function and reducing bodily pain. Due to its positive, calming, energizing effects on the brain and its ability to lower stress hormones, it’s helped improve concentration, motivation and stamina in conducted studies.

A 2015 double-blind, randomized and placebo-controlled study conducted in India evaluated the efficacy of ashwagandha extracts in enhancing cardiorespiratory endurance in 50 healthy adult athletes.

During a 20-minute shuttle run test, the oxygen consumption of each participant’s peak physical exertion was measured. The participants were also given a questionnaire about their physical health, psychological health, social relationships and environmental factors to assess changes in their quality of life after ashwagandha treatment.

Researchers found that ashwagandha extracts improved cardiorespiratory endurance at eight and 12 weeks of treatment and significantly improved the quality of life scores of the participants in the extract group.

10. Helps Increase Muscle Strength

AshwagandhaWithania somniferamay be a helpful tool for people engaging in resistance training and other forms of exercise that can be strenuous on your muscles.

A 2015 study published in the Journal of the International Society of Sports Nutrition highlights that ashwagandha supplementation was associated with significant increases in muscle mass and strength. The eight-week study involved 57 males between the ages of 18 and 50 with little experience in resistance training.

The men in the treatment group consumed 300 milligrams of ashwagandha root extract twice daily, and the control group consumed starch placebos.

Researchers found that the treatment group had significantly greater increases in muscle strength on the bench-press and leg-extension exercises. Those receiving ashwagandha also displayed significantly greater muscle size increase of the arms and chest, a significantly greater reduction of exercise-induced muscle damage, increased testosterone levels, and greater decrease in body fat percentage.

Even with increased muscle mass, your joints must be strong to operate at peak performance levels. Ashwagandha appears to help with that, too.

Clinical trials studying general joint pain and joint pain related to rheumatoid arthritis have found extremely positive results, with the herb relieving major pain and causing no documented side effects.

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11. Helps Improve Sexual Function and Fertility

In Ayurvedic medicine, ashwagandha has been used as a natural aphrodisiac that can help improve sexual dysfunction. It is also used to boost testosterone levels and improve male fertility.

A pilot study published in BioMed Research International set out to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women. Researchers found that the treatment group displayed significantly higher improvements, compared to placebo, in sexual function scores, specifically in areas of arousal, lubrication and orgasm.

Another study was conducted to analyze the spermatogenic activity of ashwagandha in patients with low sperm concentrations and possible male infertility. Forty-six males participated in the study and received either 675 milligrams of ashwagandha divided into three doses per day for a 90-day period or a placebo.

At the end of the treatment period, semen parameters and serum hormone levels were estimated. Researchers found that there was a 167 percent increase in sperm count, 53 percent increase in semen volume and 57 percent increase in sperm motility among the participants treated with ashwagandha. In the placebo group, the improvements were minimal.

Additionally, a 2010 study published in Fertility and Sterility describes that ashwagandha supplementation was able to improve testosterone levels in 75 men who were undergoing infertility screening. It also reduced oxidative stress and improved levels of diverse antioxidants in the treatment group.

Related:Kanna Extract: Can This Herb Benefit the Brain?

How to Use

Ashwagandha Withania somniferasupplements are widely available online and in health food or vitamin stores.The most popular form of the herb is the root extract, but leaf extracts are also available. You can find the extracts in capsule and powder forms, and ashwagandha tea is available as well.

When purchasing ashwagandha supplements, make sure they’re standardized for human consumption. The withanolide content should range from 1 percent to 10 percent, but not all supplements are labeled with this information.

Purchasing a high-quality supplement produced with gold-star standards is the best way to guarantee you get a product high in withanolides. The higher the withanolide content, the stronger the effects of the supplement.

Of course, organic ashwagandha is preferable to non-organic.

When supplementing with an organic ashwagandha power or other product, the general recommendation is starting with 300 to 500 milligrams per day, with withanolides in a range of 5 percent to 10 percent. Slowly increase your ashwagandha dosage, watching for potential adverse effects.

Many supplements recommend between 1,000–1,500 milligrams per day at full dosage. Various sources claim the optimal ashwagandha dosage to take may be as high as 6,000 milligrams each day.

It’s smart to do this under the guidance of your naturopathic practitioner or health care provider, and when to take ashwagandha depends on why you are taking it.

A study published in the Journal of Ayurvedic and Integrative Medicine found that in the form of extract in capsules, with gradual escalating doses from 750 milligrams per day to 1,250 milligrams per day, ashwagandha was well-tolerated and safe on biochemical organ function and hematological tests. It was able to help improve quality of sleep, lower cholesterol levels and promote muscle strength as well.

You may find that ashwagandha doesn’t have the most appealing smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and create a healing tonic. You can try adding ashwagandha powder to an energy ball recipe, a turmeric or pumpkin spice latte, or even to a smoothie.

Drinking ashwagandha tea is also a popular way to consume the herb, and you can add a little organic honey to improve the flavor.

How long does it take for ashwagandha to work? It may take two weeks or more to notice the benefits of ashwagandha, so be consistent. It takes some time to reverse the damage of chronic stress and increased cortisol levels.

There isn’t enough evidence to say that taking the herb for a long-term period is safe, but there are several studies that include treatment periods lasting several months.

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Maca root and ginseng are other popular adaptogenic herbs that are used to boost mood and promote brain function. They have similarities and differences that you should be aware of, including the following:


  • Ashwagandha, maca root and ginseng are all plants that have been used for centuries for their medicinal properties.
  • All three plants contain powerful antioxidants and are known to help improve memory and brain function, boost mood, improve sexual function, regulate blood sugar levels, reduce inflammation, and increase energy levels.
  • All three plants are widely available in extract, capsule and powder forms, which are most commonly made from the roots of the plants, meant for therapeutic use.


  • These three plants have very different tastes. Ashwagandha is known for its bitter taste and horse-like smell, which is why it works better in capsule form or as a powder mixed with other foods. Maca root has an earthy, nutty taste, and ginseng has a bitter-spicy flavor.
  • Ginseng is commonly used in Traditional Chinese Medicine, maca root traces back to the ancient Peruvians and ashwagandha is a staple in Ayurvedic medicine and among the most popular Ayurvedic herbs.
  • The recommended doses of each herb is different. For ginseng, effective doses range from 200 to 900 milligrams daily, the daily dose for maca root is one to three tablespoons and, for ashwagandha, the daily recommended dose is 1,000 to 1,500 milligrams per day.

Risks and Side Effects

Ashwagandha is made up of steroidal lactones or withanolides, including withanolide A, withaferin A and withanone. These structures are unique to this herb and have different medicinal effects.

Some parts of the plant contain more of these compounds than others, so when you choose an ashwagandha extract, you should pay attention to where it comes from. Leaf extracts usually contain higher levels of withaferin A than root extracts.

When taken in appropriate doses for therapeutic use, it has been regarded as safe for human consumption. Some possible side effects of ashwagandha include upset stomach, vomiting and diarrhea.If you notice any of these issues, stop taking the herb right away.

It should never be used by women who are pregnant or breastfeeding. There is some evidence it may induce miscarriages, and there is no available safety information about breastfeeding while taking the herb.

People using diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems should not use ashwagandha unless they’ve consulted with their doctors first.

Those with hyperthyroidism may notice an additional increase of thyroid function when taking the herb and should only do so under the controlled supervision of a doctor, if at all. Because the herb also works to modify these conditions, there may be adverse interactions.

It is possible that ashwagandha could increase symptoms of autoimmune diseases like multiple sclerosis, lupus and rheumatoid arthritis.

If you are going to have surgery that requires anesthesia, you should stop taking ashwagandha at least two weeks beforehand in case the herb further slows down your central nervous system.

How to Avoid Adverse Reactions:

In order to get the most from your supplement, be sure to use as directed, and follow the instructions for how to take ashwagandha carefully. It’s also advisable to start with a low dose and work your way up to monitor and assess your tolerance.

Additionally, be sure to select a high-quality supplement to maximize the health benefits of ashwagandha while also preventing ashwagandha capsules side effects. Buy from a reputable retailer, read the ashwagandha reviews from other consumers and check the ingredients label to pick a product that is free of chemicals, additives and fillers.

It’s also important to look for supplements that contain between 1 percent and 10 percent withanolides, which are the main phytochemicals found in ashwagandha.

If you do experience any ashwagandha root or ashwagandha tea adverse effects, consider decreasing your dosage to see if symptoms persists. For serious side effects, discontinue use, and consult with your doctor.

How Much Ashwagandha Is Safe?

So how much ashwagandha should you take per day?Although there’s no official recommended ashwagandha dosage, many recommend taking around 300–500 milligrams per day and working your way up to around 1,000–1,500 milligrams daily.

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Although many sources advise taking doses as high as 6,000 milligrams per day, it’s best to stick to a moderate dosage unless under the guidance of a trusted health care practitioner.


  • AshwagandhaWithania somniferais an important herb in Ayurvedic medicine because it serves many purposes and benefits many body systems, including the immune, neurological, endocrine and reproductive systems.
  • This is one of the most commonly used adaptogens because of the many ashwagandha benefits. The top and most well-researched health benefits of ashwagandha include improving thyroid function, boosting energy levels, relieving adrenal fatigue, reducing cortisol levels, reducing stress and anxiety, improving depression, and much more.


What is the most powerful adaptogen? ›

Some of the most powerful adaptogens include Panax ginseng root, Rhodiola rosea root, Eleutherococcus senticosus root, astragalus root (Astragalus membranaceus), ashwagandha root (Withania somnifera L.), and schisandra fruit (Schisandra chinensis)—which I'll discuss in this article.

How much adaptogen should I take? ›

Adaptogen dosage varies by plant and how you choose to take it. For example, the dosage to take a capsule of ashwagandha is 1 to 6 grams of dry root per day or a tincture dose based on concentration, which varies by brand.

What happens if you take too much adaptogens? ›

Some people experience stomach upset from taking certain types of adaptogens, others may have allergic symptoms. Licorice root may cause elevated blood pressure and hypokalemia (low potassium levels) when taken over a long time-span.

Which adaptogen should I take? ›

The best adaptogens for different health needs:

Best for hair and nails: Chaga, cordyceps, jiaogulan. Best for stress: Rhodiola, mucuna pruriens, ashwagandha. Best for fatigue: Ginseng, maca.

What foods are high in adaptogens? ›

Top Ten Adaptogen Foods & Herbs For Wellbeing & Balance
  • Turmeric.
  • Moringa.
  • Maca.
  • Liquorice Root.
  • Mushrooms.
  • Astragalus.
  • Holy Basil (Tulsi)
  • Nettle.
9 Nov 2017

Which adaptogen is best for anxiety? ›

These five adaptogens may give your brain a boost and help you handle stressful situations:
  1. Ashwagandha. This herb is one of the more studied varieties. ...
  2. Rhodiola rosea. ...
  3. Schisandra chinensis. ...
  4. Eleutherococcus senticosus (Siberian ginseng) ...
  5. Holy basil.

How long does adaptogen take to work? ›

“Adaptogens take a while to build up and work on the body, so take them for at least two to three weeks before thinking too much about the effect,” he says.

How ashwagandha changed my life? ›

Ashwagandha Supplements for Sleep

It changed my life. The first day after taking them, I was awake at 8AM and up at it. Due to my routine and habit, I even tried to lay back down for a nap and actually ended up getting up because I didn't need the sleep.

Can I take adaptogens every day? ›

Many people take adaptogens almost every day, while others will take them several times a day based on their needs (check with a professional for guidance about what's right for you).

What is the safest adaptogen? ›

Adaptogenic herbs list. Three main adaptogenic herbs have been studied and found to be both safe and nontoxic: Eleutherococcus senticosus (Siberian ginseng), Rhodiola rosea (Arctic root), and Schisandra chinensis.

What is an adaptogen drink? ›

Sometimes called euphorics, or adaptogenic drinks, these beverages contain a cocktail of herbal and plant-based ingredients, from ginseng to CBD, and make claims about increasing mental alertness and energy, or helping you relax.

How long do adaptogens stay in your system? ›

Its immediate effects can be felt within 30 minutes of consumption and the herb can be expected to stay in your system for 4-6 hours and be totally excreted within a couple of days.

Is cinnamon an adaptogen? ›

Star adaptogens: ashwagandha, reishi, sage, turmeric, and cinnamon.

Is turmeric an adaptogen? ›

Turmeric: This adaptogen helps the body maintain healthy levels of body weight, blood glucose, cholesterol, corticosterone, memory, and reduced glutathione during the acute and chronic experience of stressors.

Is green tea an adaptogen? ›

From Camellia sinensis (tea-plant) comes the adaptogenic varieties of tea, including black, pu-erh, oolong, houjicha, and matcha green tea. These are true adaptogens, befitted by extensive research on their composition and regulatory actions in full body health.

How do you get adaptogens naturally? ›

5 Herb Sources of Adaptogens That Should Be on Your Radar
  1. Holy Basil.
  2. Ashwagandha.
  3. Maca.
  4. Reishi.
  5. Siberian Ginseng.
24 Apr 2019

Is garlic an adaptogen? ›

In a study garlic appeared to be a good adaptogen to be utilized in patients with coronary artery disease (67).

Is Broccoli an adaptogen? ›

Cruciferous veggies are rich in the epigenetic adaptogen sulforaphane. To increase cruciferous vegetables in your diet, choose from arugula, broccoli, bok choy, Brussels sprouts, cabbage, cauliflower, horseradish, kale, kohlrabi, radish, rutabaga, wasabi, and watercress.

What is the strongest herb for depression? ›

These are some of the supplements that people most widely use:
  1. St. John's wort. ...
  2. Ginseng. This supplement comes from the gnarled root of the American or Asian ginseng plant. ...
  3. Chamomile. ...
  4. Lavender. ...
  5. Saffron. ...
  6. SAMe. ...
  7. Omega-3 fatty acids. ...
  8. 5-HTP.

Do adaptogens make you sleepy? ›

Adaptogens and sleep

So adaptogens can reduce cortisol. They can calm your nervous system. And they can help you fall asleep faster and stay asleep.

Do adaptogens lower cortisol? ›

Thus, adaptogens can increase the level of messenger substances that activate stress (NO) and suppress stress (cortisol). Adaptogens can improve the stress response system to respond to high levels of external signals in the normal or abnormal states.

What is the best time of day to take adaptogens? ›

Most adaptogens can be taken at any time of day, but you might want to use the more sleep-friendly ones, like ashwagandha, in the evening, and the energizing ones, like eleuthero, during the day, recommends Beakley.

What does ashwagandha do for female? ›

What are the benefits of ashwagandha for women? In addition to helping the body adapt to stress, ashwagandha has many benefits for women including gentle hormone balancing and reproductive support. It also assists with improving mood and supporting cognitive function.

What do adaptogens do for skin? ›

The Benefits of Adaptogens in Skincare

Said to thwart signs of aging, soothe irritation, and make your skin glow, the idea is that adaptogens help your body, well, adapt to all the stressors life throws at you (think: pollution, oxidation, UV rays, etc.), so it can better fend them off.

How do you feel after taking ashwagandha? ›

Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause sleepiness and slowed breathing. Taking ashwagandha with sedative medications might cause breathing problems and/or too much sleepiness.

Does ashwagandha work immediately? ›

Unlike many other supplements and medications, ashwagandha's benefits are not immediate. It can take days to weeks before you begin to notice its effects.

Is it OK to take ashwagandha long term? ›

Ashwagandha is a safe supplement for most people, although its long-term effects are unknown. A review of 69 studies found that ashwagandha root appears to be safe and effective for managing certain health conditions, including stress, anxiety, and insomnia ( 1 ).

Do adaptogens really work? ›

This research shows that adaptogens may not only help the body deal with stress more effectively, but they may also help increase quality of life, improve longevity and protect neurological health.

Are adaptogens legit? ›

Reviews of the evidence often conclude that, at best, adaptogens may helpwith stress and fatigue and that more studies are needed. At worst, there is no indication they have the claimed clinical benefit.

Do adaptogens make you gain weight? ›

Adaptogens are herbs, roots, or plants that modulate the stress response, which lowers cortisol levels and can benefit weight loss. In addition to lowering cortisol, adaptogens help weight loss by reducing inflammation, boosting cellular metabolism, and reducing appetite hormones.

Is Magnesium an adaptogen? ›

Third would be Magnesium. This isn't an adaptogen but a mineral—something that's a bit more traditional, but I think it's worth mentioning as it's part of my new-age health arsenal, too.

Which is better rhodiola or ashwagandha? ›

If your primary concern is anxiety, getting a full night's sleep, or just overall relaxing, ashwagandha is the better choice. If physical stamina and higher energy levels are what you're looking for, choose rhodiola. Of course, you can always combine ashwagandha and rhodiola for the max amount of benefits.

Is Lemon balm an adaptogen? ›

Lemon balm is most well-known for its anti-depressant and anti-anxiety properties. It not only falls into the category of nervine relaxant, but it is also considered a nervine tonic or adaptogen for it's ability to modulate the whole body's response to stress.

What gives a buzz like alcohol? ›

Drinking kava has the same positive effects of alcohol without any of the downsides. Similar to alcohol, Kava relaxes the mind and body. After a glass, you feel lightweight and all the stresses of the day start to fall away. And a drink of kava will certainly give you a happy buzz.

Is CBD an adaptogen? ›

Several studies have described CBD as a multitarget molecule, acting as an adaptogen, and as a modulator, in different ways, depending on the type and location of disequilibrium both in the brain and in the body, mainly interacting with specific receptor proteins CB1 and CB2.

When should I stop taking ashwagandha? ›

Robinett recommends taking a break from ashwagandha once you've been taking the herb for about a year, to check in with your body and assess your needs. “The goal with plant-based medicine is to repair our system and get back to a place where we're balanced on our own,” she says.

Do I take ashwagandha in the morning or night? ›

But when is the best time of day to take ashwagandha? To see the best results, most research recommends also taking Ashwagandha in the morning. Taking it twice a day can help your body maintain equilibrium in your adrenal system. You can buy ashwagandha in capsule form or as a powder to mix with coffee or tea.

How often can you take adaptogens? ›

Experts recommend ingesting adaptogenic herbs in small doses each day over the course of six to 12 weeks (unless you're directed otherwise by your doctor). Taking larger doses in a single sitting may result in adverse effects, such as nausea, vomiting, dizziness or headaches.

Is chamomile an adaptogen? ›

Here are some of the most popular adaptogens for sleep. Chamomile. Most of us are familiar with this one. Chamomile is one of the star players in many herbal teas, and with good reason — it may help with relaxation and sleep.

Is Lion's Mane an adaptogen? ›

Most plentiful in late summer and fall months, lion's mane grows wild in North America, Asia and Europe. As a powerful adaptogen, meaning a food that helps the body better adapt to stress without depleting the body's innate resources, lion's mane can help increase physical and emotional resiliency.

Is Fenugreek an adaptogen? ›

Fenugreek. Fenugreek's name comes from the Latin word demulcere, meaning “to caress.” True to its name, this adaptogen with origins in Asia and Europe has been used for soothing digestion and reducing gas.

Can turmeric reverse aging? ›

Curcumin is the main active compound in turmeric. It may slow aging by activating certain proteins and protecting against cellular damage.

Do adaptogens balance hormones? ›

Adaptogens are used to help the body resist or adapt to stressors of all kind, including chemical, biological, and physical. These healing plants are especially helpful for supporting the adrenal system and balancing your body's hormones.

What teas contain adaptogens? ›

Schisandra, Rhodiola, Siberian ginseng, ashwagandha, tulsi, and medicinal mushrooms (including reishi, chaga, maitake, lion's mane, and cordyceps) are considered to be some of the most significant adaptogens -- all of which can be made into tea.

What are adaptogen herbs? ›

Adaptogens are herbal pharmaceuticals. They work to counteract the effects of stress in the body. Stress causes very real physical changes in the body, including harming the neurological, endocrine, and immune systems. Adaptogens have stimulant properties that help counteract those harmful effects.

What is an adaptogenic tea? ›

Adaptogens are a special category of plants, herbs and mushrooms that may help the body resist occasional stress. True to their name, adaptogenic herbs are believed to adapt their effects as needed; the same herb may provide either calming or stimulating benefits depending on the individual.

Which is better Rhodiola or ashwagandha? ›

If your primary concern is anxiety, getting a full night's sleep, or just overall relaxing, ashwagandha is the better choice. If physical stamina and higher energy levels are what you're looking for, choose rhodiola. Of course, you can always combine ashwagandha and rhodiola for the max amount of benefits.

What can you not take with ashwagandha? ›

They could interact with sedatives, blood thinners, thyroid supplements, drugs that suppress the immune system, and drugs for anxiety, high blood pressure, and diabetes. Ashwagandha might also interact with supplements that cause sleepiness, like St. John's wort, kava, valerian, and others.

Do adaptogens really work? ›

This research shows that adaptogens may not only help the body deal with stress more effectively, but they may also help increase quality of life, improve longevity and protect neurological health.

What does ashwagandha do for female? ›

What are the benefits of ashwagandha for women? In addition to helping the body adapt to stress, ashwagandha has many benefits for women including gentle hormone balancing and reproductive support. It also assists with improving mood and supporting cognitive function.

Who should not take rhodiola? ›

Side effects of rhodiola rosea are generally rare and mild to moderate. They may include headache, stomach upset, drowsiness, dizziness, and difficulty sleeping. Do not take rhodiola rosea if you are pregnant or nursing, or taking prescription monoamine oxidase inhibitors (MAOIs).

What should I pair ashwagandha with? ›

Ayurvedic practitioners recommend combining Ashwagandha with cooling herbs, such as Licorice, or mixing Ashwagandha with cooling foods, such as ghee, raw sugar, milk, or rice.

What should I stack with ashwagandha? ›

Ashwagandha and rhodiola are two of the most popular adaptogen herbs that many people supplement with for the multitude of health benefits they have to offer. Often taken as stress relievers, energy boosters, and cognitive enhancers, it's no surprise that these two herbs are more effective when taken together.

Can ashwagandha cause blood clots? ›

Ashwagandha is extremely effective in treating various heart ailments due to its strong antioxidative nature. It strengthens the heart muscles, prevents lipid build up in the blood vessels, and hence reduces the risk of heart attacks, heart blocks, blood clots, etc.

Does ashwagandha work immediately? ›

Unlike many other supplements and medications, ashwagandha's benefits are not immediate. It can take days to weeks before you begin to notice its effects.

Do I take ashwagandha in the morning or night? ›

But when is the best time of day to take ashwagandha? To see the best results, most research recommends also taking Ashwagandha in the morning. Taking it twice a day can help your body maintain equilibrium in your adrenal system. You can buy ashwagandha in capsule form or as a powder to mix with coffee or tea.

Is cinnamon an adaptogen? ›

Star adaptogens: ashwagandha, reishi, sage, turmeric, and cinnamon.

Is turmeric an adaptogen? ›

Turmeric: This adaptogen helps the body maintain healthy levels of body weight, blood glucose, cholesterol, corticosterone, memory, and reduced glutathione during the acute and chronic experience of stressors.

Is green tea an adaptogen? ›

From Camellia sinensis (tea-plant) comes the adaptogenic varieties of tea, including black, pu-erh, oolong, houjicha, and matcha green tea. These are true adaptogens, befitted by extensive research on their composition and regulatory actions in full body health.

Does ashwagandha raise estrogen? ›

The ashwagandha group experienced: a statistically significant reduction in hot flashes and urinary symptoms. an increase in estradiol, FSH, and luteinizing hormone.

What are the 12 benefits of ashwagandha? ›

Here are a few science-backed benefits of ashwagandha.
  • Relieves Stress and Anxiety. ...
  • Lowers Blood Sugar and Fat. ...
  • Increases Muscle and Strength. ...
  • Improves Sexual Function in Women. ...
  • Boosts Fertility and Testosterone Levels in Men. ...
  • Sharpens Focus and Memory. ...
  • Supports Heart Health.
24 Jun 2022

Does ashwagandha increase facial hair in female? ›

Increase in testosterone increases Free T and DHT levels which causes hair loss. Other REPORTED SIDE EFFECTS ARE MOOD SWINGS AND ACNE OUTBREAKS AND NIPPLE SENSITIVITY. Check to see if your collagen complex or hair vitamin has ashwagandha. Not only can it cause hair loss but it can grow facial hair on women.


1. 3 Lesser-Known Adaptogens and How To Use Them | Plant-Based | Well+Good
2. What are adaptogens?
3. Adaptogens: What Are They & Do They Work?
(Mic the Vegan)
4. What I Eat - Balance Hormones Naturally - Mood Boosting Foods | Dr Mona Vand
(Mona Vand, Pharm. D)
5. Is ashwagandha the new super herb?
(BBC Reel)
6. Adaptogens for health, presented by Dr. Dana Dragone
(East Hampton Library)

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