Adaptogens are becoming all the rage these days.
Not only that, but they have some solid research backing up their ancient claims to fame. One such adaptogen is the fun-sounding and hard-to-spell ashwagandha root.
Well-known for its testosterone boosting properties, ashwagandha root has become a mainstay in many supplements.
In this article, we’re going to go deep with Ashwagandha, showing you what it is, what it’s used for, the benefits of taking an ashwagandha supplement, dosage, and side effects.
Lastly, we’ll give a brief overview of the top available ashwagandha supplements, letting you know which ones are worth your while.
If you’re ready, let’s get into it!
- Best Ashwagandha Supplements
- What is Ashwagandha?
- Ashwagandha Root KSM-66
- What is Ashwagandha Used For?
- How Does Ashwagandha Work?
- Does Ashwagandha Increase Testosterone?
- Can Women Use Ashwagandha?
- Ashwagandha Benefits
- Ashwagandha Dosage
- Ashwagandha Side Effects
- Interactions With Other Medications
- Top Ashwagandha Supplements Reviews
Best Ashwagandha Supplements
- Alpha Wolf Force X7 (500mg KSM-66 Ashwagandha)
- Havasu Nutrition Premium (1,000mg)
- Cooper Biotech (1,950mg)
What is Ashwagandha?
Ashwagandha is a plant that looks like a small shrub with green-yellow flowers. It’s native to India and parts of North Africa.
While the plant itself looks beautiful and may have medicinal properties of its own, the root is what is used in the majority of supplements.
It has a plethora of alternative names, such as Indian ginseng, winter cherry, and poison gooseberry.
Ashwagandha root is light brown in color, almost tan. In fact, it looks like a thin tuber, almost like a sweet potato or yam.
The root is typically ground into a flour or has the liquid extracted from the root. That’s why supplements almost always have “ashwagandha root powder” or “extract” in them, not the whole plant or simply the root.
Ashwagandha Root KSM-66
This is a variant of the traditional ashwagandha root. KSM-66 is highly concentrated as an extract of only the root.
The company that creates this version, Ixoreal Biomed, uses something called “Green-Chemistry” principles in the extraction process; they don’t use any alcohol or chemical substances/solvents.
With over 14 years of research and development, it’s a solid upgrade from the traditional ashwagandha powder or root extract.
When looking for your go-to supplement, if you are choosing between ashwagandha root powder/extract and KSM-66, go with the latter.
What is Ashwagandha Used For?
Ashwagandha was traditionally used for medicinal purposes in North Africa, the Middle East, and India.
It is an herb that was used in Ayurvedic medicine, which is hundreds of years old and uses a combination of herbs, special diets, and other natural practices to treat various conditions and diseases.
Historically, it’s been documented that ashwagandha has helped with treating a range of things, like arthritis, constipation, stress, insomnia, diabetes, fevers, snake bites, and more.
Nowadays, ashwagandha root is typically used to help increase testosterone and maintain a healthy balance of hormones.
Not only that, but it’s still used as an adaptogen to treat mental conditions (stress, anxiety, depression) by lowering cortisol levels.
How Does Ashwagandha Work?
Ashwagandha naturally aids the body to produce optimal levels of certain hormones.
It triggers numerous systems to either increase or decrease the natural production of things like testosterone, cortisol, and even inflammation responses.
Ashwagandha breaks the blood-brain barrier and sends signals throughout your body to make more or less of the hormones you’re looking to alter.
Unlike steroids or certain medication, it doesn’t include anything exogenous, which would be the actual testosterone or dopamine that is artificially made and then injected into your body.
Instead, it prompts your body’s systems to produce these hormones endogenously, which allows your body to get into the groove of doing these things on its own.
Does Ashwagandha Increase Testosterone?
There have been some studies regarding whether or not ashwagandha root does, in fact, increase testosterone. Many of these studies confirm that testosterone is boosted with the supplementation of ashwagandha.
Your hormone levels are definitely affected by this potent herb, so it only makes sense that it affects testosterone, especially in men with low testosterone levels.
Not only that, men who have taken ashwagandha have experienced higher antioxidant levels.
This reduces stress in the body, giving your systems the chance to balance your hormones and increase the quality of sperm. All of this to say, without a doubt ashwagandha aids in the healthy production of testosterone.
Can Women Use Ashwagandha?
Yes. Ashwagandha is a powerful adaptogen, one that benefits both males and females. The reason being is ashwagandha improves the hormone regulation of the body.
When it’s taken by a man, it affects the Hypothalamic-pituitary-gonadal axis (HPGA), which determines testosterone levels.
In females, however, ashwagandha still lowers your stress, which gives your body the opportunity to produce ample amounts of healthy hormones.
These hormones play a vital role in fertility, libido, healthy menstruation, and other female-oriented bodily functions.
While it may not provide the same testosterone-boosting effect that males receive, women can benefit tremendously from taking an ashwagandha supplement.
Stress messes with all of us; this root can aid in brain power, boost your immune system, and simply help you chill the hell out. And this is crucial no matter your gender.
Of course, ashwagandha comes with a whole host of advantages. Here are the main benefits you should expect from supplementing this root:
- Increased Strength and Muscle Size: Body composition is really important for men. Luckily, ashwagandha root supplements have been shown to improve muscle strength in as little as 30 days. Not only that, ashwagandha has been found to add exceptional size to muscle in men.
- Decreased Stress (Reduced Cortisol Levels): This is a big one for any and all human beings. Stress rules our days, taking our productivity, strength, and even libido away from us. Ashwagandha has been found to block the stress pathway in the brains of rats, along with multiplehumanstudies that improve stress and anxiety disorders as well. (Plus, it reduces cortisol levels, the main stress hormone.)
- Fat Loss Promotion: As a compliment to the first benefit, ashwagandha improves both sides of the body composition coin. Not only does it add muscle strength and size, but it also cuts down body fat percentage. Compared to a placebo group in one study, those who took ashwagandha recognized double the reduction in body fat percentage. And, as is widely known now, additional muscle ramps up your metabolism, which helps you stay lean.
- Additional Endurance: Heads up all of you endurance athletes! Ashwagandha has been studied against a placebo for improving your VO2 max (maximal oxygen uptake) and time to exhaustion on a treadmill. Ashwagandha improved both of these parameters, while the placebo group saw no improvements. That, combined with extra antioxidants, makes ashwagandha a potent endurance booster.
- Better Sleep: Seeing as it improves stress levels, it’s logical that ashwagandha aids in sleep as well. People with insomnia due to chronic stress can literally rest easy when they supplement with ashwagandha. Also, when you start to use fat for fuel (which is what happens when you take ashwagandha), you can get a better night’s sleep. By optimizing the body’s ability to burn fat, you are supporting healthy sleep.
- Improved HDL/LDL Cholesterol: On top of reducing inflammation in the body, this root also lowers both types of cholesterol, as well as triglyceride levels. Ashwagandha has been found to increase the activity of native killer cells, which helps you stay healthy and fight disease. Then, it also decreases the bad (LDL) cholesterol, which keeps your heart healthy. Lastly, triglycerides are blood fats that, when in abundance, threaten your heart health. Ashwagandha lowers triglyceride levels.
- Reduced Blood Sugar Levels: Lastly, blood sugar levels are affected by ashwagandha too. Studies have shown that ashwagandha increases insulin secretion and improves insulin sensitivity. In addition, it lowers blood sugar levels in both normal adults and those with diabetes. Ashwagandha has been found to be just as effective as oral diabetes medication for people with Type 2 diabetes.
There are many other potential benefits of ashwagandha supplementation, such as improved brain health, anti-cancer properties, and assistance with Alzheimer’s and arthritis.
However, the main advantages for an athlete are displayed above. With so many benefits, it’s clear that at least testing ashwagandha supplements are in your best interest.
How Much Ashwagandha Do You Need Daily?
This depends on what you’re specifically taking ashwagandha for. But, for the most part, you can supplement with a dose between 250mg and 500mg daily.
This should be taken for about a month, or longer. If you want optimal results, consider taking it for a long time (2+ months).
When Should You Take It?
Again, this depends on what you’re using ashwagandha for.
If you want to use ashwagandha for its effects on sleep, taking your supplement with a warm glass of milk (regular or alternative) before bed is ideal.
However, if you want the body composition boost (which most Athletic Muscle athletes would want to do), take your ashwagandha supplement with your pre- or post-workout shake/meal.
You should be able to take the full dose at a single time throughout the day. No need to break up the dosage.
How Long Does It Take To Work?
Most research points to the 30-day mark as the time when you start to see most of the benefits of taking ashwagandha supplements.
You could potentially experience advantages much earlier, but four weeks and beyond will give you tremendous bang for your supplement buck.
When you begin to test ashwagandha out for yourself, make sure to keep with it for at least a month before you come to a final decision.
Can You Take Ashwagandha Every Day?
Of course! Ashwagandha supplements come in small enough doses to not have to cycle on and off. Like any vitamin or mineral, ashwagandha is safe for daily consumption.
Ashwagandha Side Effects
It’s generally accepted that ashwagandha is safe to take in moderate doses. However, there haven’t been any long-term studies on the possible side effects of ashwagandha.
There’s one thing we do know, though: Pregnant women should avoid taking ashwagandha, as it can induce early delivery.
Another thing to take into consideration is that manufacturers of ashwagandha supplements aren’t regulated by the U.S. Food and Drug Administration (FDA).
Therefore, these products don’t have to be held to the same standards compared to an FDA-approved supplement.
Interactions With Other Medications
There are a few particular medications that ashwagandha interacts with. If you are on any of these, please avoid ashwagandha or consult your primary health professional about mixing ashwagandha supplements with your current medication.
Here are the medications ashwagandha has a moderate interaction with (be cautious with these combinations):
- Diabetes medications
- Medications for high blood pressure
- Sedative medications (both Benzodiazepines and CNS depressants)
- Thyroid hormones (this one is minor, but you should still exercise caution)
Again, it is crucial that you discuss ashwagandha supplementation with your doctor before taking it when you are on these medications.
Top Ashwagandha Supplements Reviews
Alpha Wolf Force X7
First on our list is a special ashwagandha supplement because it includes some of that KSM-66 ashwagandha we talked about earlier.
Alpha Wolf Force X7 is marketed as a natural testosterone booster. We’ve covered full-on testosterone boosters before, so the number of ingredients in this product shouldn’t surprise you.
Other than the usual suspects–ginseng, vitamin D, zinc, magnesium, vitamin B, Longjack, boron–Force X7 includes 500mg of KSM-66 ashwagandha per 3-capsule dose.
This is right in the sweet spot as far as dose amount; 500mg of this stuff, especially considering its the potent KSM-66 form, should be enough to experience awesome results.
Alpha Wolf Force X7 is sold on the Alpha Wolf Nutrition site, where they explain the product in detail.
Check out their description to see if the other ingredients in the capsules are worth taking as well. (Or, check out our full review of the Alpha Wolf Force X7 supplement here!)
Havasu Nutrition Premium
Next is an ashwagandha capsule made by the people over at Havasu Nutrition.
While it doesn’t include the hard KSM-66 version of ashwagandha, we believe the sheer amount of root extract is enough to give this supplement careful consideration.
The cool aspect about Havasu Nutrition Premium Ashwagandha is that it includes artichoke leaf extract, which is added to increase the absorption rate of ashwagandha.
So not only are you getting 1,000mg of quality ashwagandha root powder, you’re getting a better absorption because of the artichoke leaf extract.
Each bottle of Havasu Nutrition Premium includes 45 two-capsule doses, giving you a month and a half of ashwagandha benefits.
Havasu Nutrition Premium Ashwagandha is efficient, full of the one ingredient you want, and is fairly inexpensive compared to some other ashwagandha supplements. So it’s definitely worth the try!
Lastly, we have an ashwagandha supplement from Cooper Biotech. This one differs from the others on this list by a single ingredient, another addition that could help with absorption rates.
Cooper Biotech Ashwagandha includes black pepper extract, which we’ve covered before as a solid absorption enhancer for other helpful supplements like turmeric.
Each capsule has 650mg of ashwagandha, with 15mg of black pepper extract. Now, they say the dosage is three capsules daily, which gives you 1,950mg of ashwagandha.
That’s a lot! You can easily get away with one or two capsules per day, which increases the lifespan of your bottle.
Seeing as there are 100 capsules, you can either go full-bore and take the 1,950mg serving for a little over a month or stretch it out for as long as over three months!
The best thing about Cooper Biotech is its crazy amount of ashwagandha per pill. This allows you to test for the long-term, which will allow for more accurate results.
For an inexpensive, solid ashwagandha supplement to experiment with if you aren’t sure, you can’t beat Cooper Biotech Ashwagandha.
At the end of the day, ashwagandha is a safe, potent, beneficial Ayurvedic medicine that should definitely be part of your daily routine.
This root from across the world could provide a world of value for you.
It works by up-regulating your hormonal systems, increasing testosterone, reducing cortisol, and improving your entire workout experience.
Not only that, but women can use it too!
You know the dosage, the timing, the side effects with certain medications, and which products are worth looking into.
Do your own research, test out a handful of ashwagandha supplements yourself, and find one that works for you. When you start experiencing the benefits of taking ashwagandha, you’ll wish you had known about it sooner!
Here’s to an advanced, upgraded workout and lifestyle with ashwagandha!