Ashwagandha, the king of Ayurveda herbs, has traditionally been used as a stress reliever, an enhancer of sexual function, and a promoter of strength and vitality.
In more recent times, it’s often used for the same reasons, which are now more commonly backed by scientific research.
Read on to find out more about ashwagandha, its many uses, and how best to take it for optimal results!
A Brief Overview of Ashwagandha
Ashwagandha, scientifically known as Withania somnifera, is one of the most powerful herbs in Ayurveda, the traditional Indian medicine system.
Also known as Indian Ginseng, you may have seen ashwagandha in health food stores being sold as a nutritional supplement, commonly in the form of capsules and powder.
So, what are the benefits and uses of Ashwagandha?
Uses of Ashwagandha
Ashwagandha as an Adaptogenic
Ashwagandha is best known for its adaptogenic properties and ability to ease symptoms of stress and anxiety.
Adaptogenic herbs help our body cope better with the physical effects of stress by interfering with our body’s natural response to stressful situations.
Several studies have shown ashwagandha to be effective in improving markers of stress and anxiety over a period of 60 days, supplementing with 600mg daily.1
Ashwagandha as an Anxiolytic
Following on from the above, ashwagandha is also known to have anxiolytic properties, meaning that it helps reduce symptoms of stress and anxiety specific to chronically stressed individuals.
Ashwagandha for Reducing Cortisol Levels
Further backing ashwagandha's incredible anti-stress properties is its ability to reduce cortisol levels. Cortisol is the hormone your body releases in response to stress and is known to be quite harmful if levels are too high for too long.
Supplementing with ashwagandha has shown cortisol levels to be reduced by almost 30% in chronically stressed individuals - better than any other supplement previously reported at the time of writing.1
Ashwagandha for Male Fertility
Ashwagandha is widely known to greatly benefit men’s health. This powerful herb has been shown to increase testosterone levels, as well as increase sperm quality, concentration, volume, motility, and count among infertile men.1
Research has concluded that ashwagandha is safe, effective, and tolerable for raiding fertility and testosterone in men.
Ashwagandha for Improving Power Output
Not only is ashwagandha an effective stress-reliever and testosterone booster, but it may also improve your gym performance.
Research has shown ashwagandha to improve power output, sprint performance, and VO2 max in trained and untrained individuals.
Combining this with the testosterone-boosting properties, ashwagandha appears to be a great pick for men undergoing a strength- and power-focused training program.
So, how much ashwagandha do you need to take in order to feel these amazing benefits?
Ashwagandha: Optimal Dosages
The recommended dose, and one that’s often reported in the literature, is 600mg daily.
However, ensuring the supplement is good quality is key. KSM-66 - a high grade, full spectrum root extract - is known to be the best type of ashwagandha currently available.
You can find KSM-66 in Testo Lab Pro, which recommends x2 300mg doses per day, alongside other nutrients that make it ideal for testosterone, fertility, and overall male health.
You can also consume ashwagandha in powder form - around 5g per day is recommended - and can be added to meals and smoothies for a superfood-like boost to a healthy diet.
Side Effects of Ashwagandha
At the time of writing, there have been no reported side effects of ashwagandha. However, as with any supplement, always follow the dosage guidelines and consult your doctor before taking anything new.
And remember, a higher dose does not always result in a better outcome!
Ashwagandha is an effective supplement for relieving symptoms of stress, anxiety, and boosting male fertility and overall health.
Known as the king of traditional Ayurveda herbs, ashwagandha is definitely a supplement to consider if you’re seeking an effective stress reliever and testosterone booster.
Ashwagandha is best taken as KSM-66, the best quality sourced from the root of the plant, and a key ingredient in Testo Lab Pro.
- K. Patel. Ashwagandha. Examine.com. 2021