how to take ashwagandha

Navigating the world of natural supplements can sometimes feel overwhelming, especially with a plethora of herbs and roots vying for attention on the shelves. Among these, one ancient herb has been steadily gaining traction: the ashwagandha root.

For many, understanding what it is, its potential health benefits, and how to take ashwagandha might still be a bit of a mystery. In this comprehensive guide, we'll offer insights and top tips to help you make the most of this potent adaptogen.

Let's embark on this enlightening journey!

What is Ashwagandha?

What is Ashwagandha

Ashwagandha, scientifically known as Withania somnifera and sometimes referred to as "winter cherry", is a revered herb in Ayurvedic medicine, an ancient Indian system of natural healing. This powerful adaptogen has been a staple in traditional medicine for over 3,000 years, primarily for its ability to balance, harmonise, and rejuvenate.

The name ashwagandha is derived from Sanskrit words: 'Ashwa' meaning 'horse' and 'Gandha' meaning 'smell'. This refers to the unique smell of its root, which is said to be reminiscent of horse sweat, and the traditional belief that consuming the herb will give one the strength and vitality of a horse.

Top 5 Health Benefits of Ashwagandha

  1. Stress Reduction: One of the most celebrated benefits is its ability to combat the physical and mental effects of chronic stress. It helps to lower cortisol (the body's main stress hormone) levels in the body, offering a natural stress relief remedy for today's increasingly stressful lifestyles.
  2. Improved Sleep: It can enhance sleep quality and combat insomnia. Its tranquilising effects make it a popular choice for those seeking a natural sleep aid.
  3. Enhanced Cognitive Function: Regular intake of ashwagandha has been linked to improved brain function, better memory, and quicker reaction times. It's a natural choice for those looking to give their brain a boost.
  4. Balanced Blood Sugar Levels: Some studies suggest that ashwagandha can help regulate blood sugar levels, making it beneficial for those with diabetes or those at risk.
  5. Increased Energy and Vitality: Traditionally used as a rejuvenating herb, ashwagandha can help increase energy levels, reduce fatigue, and improve overall vitality.

Tips for Incorporating Ashwagandha Into Your Routine

Incorporating Ashwagandha Into Routine

While ashwagandha offers a myriad of health benefits, it's essential to consume it correctly to reap its full potential. Here are some tips for how to incorporate it into your routine:

Choose the Right Form

Ashwagandha is available in various forms, including capsules, powders, and drops with both ashwagandha drops for adults and ashwagandha drops for kids available. Depending on your preference, choose a form that seamlessly integrates into your daily routine.

Start Slowly

If you're new to ashwagandha, begin with a lower dose to gauge your body's reaction. Over time, you can adjust the dosage based on your needs and how your body responds.


It's crucial to follow the recommended dosage based on the specific supplement that you choose, typically ranging from 300mg to 500mg daily. However, always consult with a healthcare professional before you consume Ashwagandha to determine the right dosage for you.

The appropriate dosage for children will typically be lower than for adults. It's crucial to consult with a paediatrician or a healthcare professional familiar with herbal supplements to determine the right amount.

Best Time to Take Ashwagandha

For optimal results, consider taking ashwagandha with meals as this can aid in its absorption. For those seeking an energy boost and stress management, taking it in the morning, preferably with a meal, can be beneficial. However, if you're aiming to harness its calming effect or sleep-enhancing properties, an evening intake or before bedtime is optimal.

Consistency is Key

To maximise the benefits of Ashwagandha, try to take it at the same time each day. This consistency can help your body adapt and respond more effectively to the herb.

Consult a Professional

Before incorporating Ashwagandha or any new supplement into your routine, it's always a good idea to consult with a healthcare professional. They can provide guidance on the appropriate dosage and any potential interactions with other medications or supplements you might be taking.

Listen to Your Body

Everyone's body is unique, and reactions to supplements can vary. Pay attention to how you feel after taking Ashwagandha and adjust your intake accordingly. If you experience any adverse effects, consider reducing the dosage or consulting with a healthcare expert.

Popular Types of Ashwagandha Supplements

Ashwagandha has seen a surge in global popularity. As a result, ashwagandha root extract is now available in various supplement forms to cater to different preferences and lifestyles. Here's a look at some of the most common types:

  • Ashwagandha Tablets and Capsules: One of the most convenient forms, capsules and tablets like the Life Extension Optimised Ashwagandha Extract Capsules offer a pre-measured dose. They are ideal for those who prefer a quick and straightforward supplement routine. These are often combined with other beneficial herbs or nutrients to enhance their effects.
  • Liquid Extracts and Drops: For those who might find swallowing pills difficult, liquid extracts offer flexibility. They can be taken on their own or mixed into beverages. Drops, in particular, allow for easy dosage adjustments, making them suitable for both adults and children.
  • Powders: Ashwagandha powder is versatile and can be incorporated into smoothies, teas, or even baked goods. Powders often retain a more natural flavour of the herb and can be a preferred choice for those keen on a more organic experience.
  • Gummies and Chewables: A relatively newer form, gummies and chewables offer a tasty alternative to the traditional supplement forms. They're especially popular among younger users or those looking for a more enjoyable supplement experience.
  • Topical Applications: While less common, there are transdermal patches, creams and ointments infused with ashwagandha. These are designed for external use, targeting specific areas of the body for relief or rejuvenation.

Regardless of the form, it's essential to choose high-quality ashwagandha supplements from reputable brands. Additionally, consulting with a healthcare professional before starting any new supplement is always a prudent step.

Final Thoughts

Navigating the vast landscape of natural supplements can seem daunting, but with herbs like ashwagandha, the journey becomes more enlightening. From its ancient Ayurvedic roots to its modern-day adaptations in various supplement forms, ashwagandha stands as a testament to nature's power to heal, balance, and rejuvenate. 

Whether you're seeking mental tranquillity, physical vitality, or simply a good night's sleep, this adaptogen offers a holistic approach to well-being. Don’t hesitate to contact us at Proactive Healthcare for more information!

Disclaimer: The information provided in this article is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare professional regarding any medical condition or before starting any new supplement or treatment. Individual results may vary, and the use of any product or remedy mentioned in this article is at your own risk.

Frequently Asked Questions

Ashwagandha Root

Are there any side effects associated with ashwagandha?

While taking it is generally considered safe for most people, some might experience side effects like upset stomach, diarrhoea, or drowsiness. It's always best to start with a lower dose and monitor your body's reaction.

Can ashwagandha be taken alongside other medications?

If you're on medication or taking other supplements, especially for thyroid disorders, blood pressure, or diabetes, it's essential to consult with a healthcare professional before starting to take ashwagandha, as it might interact with certain medications.

How long does it take to see the benefits of ashwagandha?

The effects can vary from person to person. Some might notice benefits within a few weeks, while for others, it might take a couple of months of consistent use.

Is ashwagandha the same as ginseng?

No, while both are considered adaptogens and have stress-reducing properties, they are distinct plants. Ashwagandha root is sometimes referred to as "Indian ginseng" because of its rejuvenating properties, but it's not related to true ginseng.