Stressed and low on sleep? Ashwagandha supplements may be the answer according to experts

Nutritional Therapist Sasha Parkin reveals why ashwagandha is a game changer in managing stress, reducing anxiety and improving sleep.

Loved and recommended by celebrities and health experts alike, Ashwagandha supplements have recently taken the wellness industry by storm. As a small shrub that has been an integral part of Ayurveda, the traditional Indian system of medicine, Ashwagandha has proven to be beneficial for improving reproductive health as well as regulating the nervous system. The Sanskrit word translates to ‘the smell of the horse’ which is indicative of the herb’s ability to provide you with the mental and physical strength to match that of a horse.

To learn more about this herbal supplement and how it works, we spoke to Sasha Parkin, a registered Nutritional Therapist who works with Wild Nutrition, a brand that specialises in naturally sourced, food-grown supplements.

“Ashwagandha is an increasingly popular adaptogenic plant that has been used in Ayurvedic medicine for over 5000 years. Adaptogenic plants help you find balance by regulating stress hormones. This means cortisol levels can be lowered in situations where it is elevated without the risk of over-lowering, thereby acting as a soothing tonic for the nervous system,” Parkin explains.

Ashwagandha supplement benefits

“Ashwagandha helps to cope better with stress, improve sleep quality, exercise performance, immune regulation, provide weight support and enhance libido in both men and women,” says Parkin.

“Many people find it a real game changer for more demanding phases of life such as when raising a young family, perimenopause and menopause transitions or during stressful periods where you might need some extra support,” she adds.

What to look for in a good ashwagandha supplement?

Experts advise to look for an ashwagandha supplement that is a root-only formulation rather than root and leaf. “This is because the root is the part we have scientific data on, and most clinical trials have been done on a daily dose of 600mg. The leaves can be associated with imbalances and may not be suitable for all health conditions,” Parkin explains.

It is also recommended to avoid added ingredients that aren't nutrients which indicates that the product is more processed. For instance, added ingredients such as artificial flavours or colours in some ashwagandha gummies are not so beneficial.

“As ashwagandha is a natural plant supplement, it is important to watch out for pesticides and other sprays that may be used on inorganic crops.”

“There are also environmental and ethical aspects to consider as products may be grown using cheap labour as popularity grows to make money quickly. It is important to look into the provenance of the ingredient and enquire if the company shares these details,” Parkin adds.

Is ashwagandha KSM-66 better than regular ashwagandha?

“Quite simply KSM-66 is the most clinically studied form of ashwagandha and it is developed from the root of the ashwagandha plant using a pioneering chemical-free, environmentally conscious process called Green Chemistry.”

“The result is the world's highest concentration, full-spectrum organic extract that offers potency whilst maintaining the important balance of other constituents found in the original herb. These beneficial elements in this form of the herb include - short and long chain amino acids, vitamin A, calcium and iron,” Parkin explains.

Now that you are equipped with the knowledge of how ashwagandha works, its health benefits and how to choose the right one for you, here are some of the best ashwagandha supplements to help calm those nerves and improve your overall wellbeing.

Best ashwagandha supplements

FAQs

What form of ashwagandha is most effective?

Ashwagandha tablets or capsules are the most common. They are available as standardized extracts of the herb which is more potent and provide a consistent amount of active ingredients or as whole root powder which is less potent and includes other beneficial compounds as well. So depending on your requirements and dosage preferences, you can choose between the two.

Ashwagandha is also available as liquid drops which are absorbed faster and offer more control over the dosage as you can choose the number of drop you wish to add. However, it comes with a taste that some might find unpleasant.

Ashwagandha is also available as powders and teas which are the least processed forms of the herb. As the most potent and natural form of ashwagandha, these products come with a strong taste and texture which might take some time to get used to.

Should you consult with a GP or an expert before taking ashwagandha?

“You should also always check with your doctor, a pharmacist or a Registered Nutritional Therapist (Registered NT’s have training in medicine/supplement contraindications) before starting a new supplement if you are on any medication or have a pre-existing health condition,” advises Sasha Parkin who is a Registered Nutritional Therapist herself.

How to take ashwagandha supplement?

You can generally take ashwagandha daily as per the packaging instructions for whatever specific reason you are seeking support, whether you are looking for some help with stress management or sleep support.

Are ashwagandha supplements safe? Do they come with any side effects?

Generally, ashwagandha is a very safe and effective plant. However, like with foods, there is always a small chance that a plant won't suit someone. With this in mind, it is always advisable to keep an eye on how you are feeling. If you think a symptom might be related to a supplement you are taking, pause and speak with a nutritional therapist for advice or your doctor if it is a bigger concern, to ascertain if a product is right for you, Parkin suggests.

Can ashwagandha be taken with other supplements?

If you have concerns about other medications or supplements you are already taking clashing with ashwagandha, it is advices to speak to a health or medical professional before starting the course.

Who should avoid ashwagandha supplements?

Parkin suggests that ashwagandha should be actively avoided during fertility treatments such as IVF, during pregnancy and with children under the age of 14. “For adolescents between 14-25, this should be reviewed on a case by case basis with a nutritional therapist or herbal medicine practitioner,” she adds

Can I take ashwagandha daily forever?

“People are right to check the safety of long term use of botanicals. Unfortunately, there has been some misinformation around the use of Ashwagandha in recent years. But rest assured, provided someone doesn’t have any pre-existing conditions that would clash with the effects of ashwagandha and provided they are not pregnant, ashwagandha can safely be used long long-term without a break,” Parkin says.

“However, a caveat to that is that I would always ask yourself why you need a product long term, we shouldn't rely on supplements as a magic bullet. I would recommend using it as a tool to utilise while you put new habits in place that support the nervous system and overall feelings of well-being,” she adds.

Meet the expert:

Sasha Parkin is a registered Nutritional Therapist who works with Wild Nutrition, a brand that specialises in naturally sourced, food-grown supplements. Her areas of expertise are pregnancy, postpartum health, support with sleep, energy, stress and immunity issues. She also works with women struggling with hormone regulation, PCOS, digestive health, weight loss and skin problems.

Akhila Thomas is a digital writer at Yours.co.uk and her areas of interest are beauty, fashion, food, wellness and lifestyle. She has previously written for magazines like Leftlion, Women’s Health and t’Art and worked extensively with art, culture, fashion and social media trends. She also likes to travel and explore new cultures and cuisines.