Ashwagandha Root

Most studies use 250–600 mg per day of extract standardized to withanolides, often divided into one or two doses. Since extract compositions used in studies and products may vary, always check your product label for serving size and follow your healthcare provider’s advice.*

Ashwagandha supplements are not recommended during pregnancy.*

Extracts are concentrated and provide higher levels of active compounds (withanolides), making them more efficient in smaller doses. Root powders are less potent but can be a more natural, whole-herb option for daily balance. Typically, Ashwagandha root is taken in 3-6 gram amounts, which can be difficult to achieve consistently with bitter tasting powders. Ashwagandha root was traditionally consumed for its benefits. Some products use leaf and root combos to boost the levels of withanolides, but this falls outside of traditional use. Also, some extracts measure withanolides that are not scientifically validated. It is best to use an extract that uses ISO-validated methods for measuring withanolides.*

Yes - Ashwagandha is often used to enhance endurance and physical performance. Studies suggest it can improve energy levels, recovery, and exercise strength by supporting the body’s stress response.*

Yes - As an adaptogen, Ashwagandha helps the body adapt to stress, which in turn supports immune resilience. Its antioxidant compounds may also help reduce oxidative stress in the body.*

Ashwagandha supports better sleep by calming the nervous system and modulating cortisol levels. Many users notice improved sleep quality and overall restfulness after a few weeks of consistent use.*

For daytime stress support, take it in the morning with breakfast. For sleep or relaxation benefits, evening dosing may be better. Taking it with food helps absorption and reduces digestive upset.*