Ashwagandha Benefits + How to Take it

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I’ve been supplementing with ashwagandha here and there for the past 3+ years, but it isn’t “new”, nor is “trend”. While you might have (fairly) recently heard the buzzword / herb name ashwagandha, its history can be traced back all the way to 6000 B.C.! It used extensively in Ayurvedic practices, which is the alternative medicine system in India. Just for reference, ashwagandha’s scientific name is Withania Somnifera. Not only is it an herb, but it is also known as an adaptogen. An adaptogen is a natural substance that can help normalize or balance a body, in turn helping with things like stress, sleep, and more. Some other popular adaptogens are ginseng (side note - ashwagandha is also known as Indian Ginseng), maca, and rieishi mushroom.

Keep reading for the benefits of ashwagandha and how I like to take it!

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WHAT IS ASHWAGANDHA

Ashwagandha is a shrub in the nightshade family that is typically grown in India, but is also known to thrive in parts of Africa and the Middle East. The root is used to make powders, though you can also enjoy the berries right off the plant. The leaves and seeds can be utilized as well.

BENEFITS OF ASHWAGANDHA

• Lessens inflammation

• Reduces stress and anxiety

• Shortens fatigue

• Calms brain

• Lowers blood pressure and cholesterol

• Improves sleep

• Heightens memory

• Stimulates libido and promotes sexual health

• Increases endurance and strength

• Balances hormones

• Regulates thyroid health and TSH

• Some studies have shown it help specific diseases like cancer, diabetes, arthritis, Hashimoto’s, and more

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WHAT DOES ASHWAGANDHA TASTE LIKE?

I hate to break it to you, but it does not taste good. Ashwa is sanskrit for horse and it definitely references the taste in the name… very barn-like if you will. Hah! To me it smells like moth balls and it is VERY bitter. The first time I took the powder with water, I gagged. I was honestly so surprised, because I love the taste of maca! I first looked into trying ashwagandha after listening to a panel about how to calm anxiety. They mentioned putting it in warm water or warm milk, and winding down for the evening with it. I tried this and since I don’t enjoy the taste, it probably raised my anxiety more than lessened it. I’ll speak on how to take it below, but if I do take it in powder form, I shoot it like I’m doing a tequila shot and mix the powder with warm water. Also if I mix it into a smoothie, the other flavors overpower it so I can’t taste it. Pill form and gummy form have no taste issues.

HOW TO TAKE ASHWAGANDHA

Studies have shown that you should take at least 250mg for at least 30 days to see any kind of difference. You can go up to 600mg per day, but it is best to start slowly and work your way up / see what your body needs.

You can buy the powder which is best if you want to mix it into beverages, but for me, I am more apt to take it in pill or gummy form, since those don’t taste bad.

ASHWAGANDHA PRODUCTS

I used Superwell powder, but the company has since gone out of business. Here are some other brands to consider!

• Now Ashwagandha Capsules. I love the Now Foods brand! These capsules are 450mg and super easy to take.

• Goli Ashwa Gummies. I really like using their apple cider vinegar (acv) gummies, so when they came out with these was stoked. They are a little more sour than the acv gummies, but they still taste good and obviously better than straight powder. They use KSM-66® ashwagandha which is is the highest concentration ashwagandha extract on the market and has the most extensive set of research behind it. Use code ELLEMULENOS for 5% off!

• Hum Calm Sweet Calm. These gummies only have 125mg of ashwagandha, but they also contain 200mg of , L-Theanine which also promotes relaxation. I really like the Hum brand, so I wanted to include them.

• Terrasoul Ashwagandha Root Powder. This is the most budget friendly option and has rave reviews!

• Kos Ashwagandha Root Powder. I love the branding and that they give back. Each tub purchased funds a meal for someone in need through Feeding America. They also have pretty good reviews.

• Moon Juice Ashwagandha Root Extract. I love the Moon Juice brand, so just had to mention theirs. It is definitely the most “boutique” price, though they tout they us KSM-66®, which is more potent, so you only need 1/4 tsp per day and you get 72 servings per jar.

• Four Sigmatic Adaptogen Blend. If you’re looking to get all of your adaptogen benefits in one place, this is a great mix. I love and trust the brand thanks to their amazing mushroom coffee and hot cocoa. This blend has ashwagandha, chaga mushroom, reishi mushroom, moringa, tulsi, eleuthero, amla, schisandra, cinnamon, and yacon. It only has 175mg of ashwagandha, but with all of the other adaptogens, you should have enough to feel the overall calming effects.

FAVORITE RECIPES

Use ashwagandha in the powder form for these!

• Chocolate Banana Adaptogenic Shake

• Moon Milk

• Ashwagandha Tahini Cups

• Adaptogen Hot Chocolate

• Ashwagandha Bliss Balls

• Adaptogenic Smoothie 2 Ways

• Ashwagandha Latte

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HOW ASHWAGANDHA HAS HELPED ME

I don’t take it daily so I can’t speak to that, but what I can say is it typically helps me feel less anxious within the hour. I like the gummies, but get faster relief with powder. I typically take 1/3 tsp and mix it with warm water in a shot glass, then knock it back. If I was taking it regularly, pills and gummies are the better choice, as they easier to take. Ideally I’d love to make an adaptogenic smoothie everyday, but the reality is that I don’t.

I like the Ashwa gummies because they are great for being on-the-go and travel well. I will often take them in the morning if I have a busy day ahead or before bed to try and shut off my brain. Pre-Covid, I liked to take ashwagandha before a noisy / crowded social event.

I recommend trying ashwaganda in various forms to see what works best for you, before investing a lot in it. Try taking around 250mg daily for 30 days and go from there. Work your way up to 600mg if 250mg doesn’t seem like it is doing much for your body. Everyone is different!

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RANDOM…

I asked you on Instagram if you had any questions that you wanted me to cover. One that I haven’t answered yet on this post is this: “If ashwagandha works so well, why isn’t it more mainstream?” I think that because the United States primarily has Western Medicine, it will always feel conflicted recommending more Eastern Medicinal practices. For me personally, I’m a fan of Western Medicine, but try to implement Eastern Medicine where I can, because why not? I get regular acupuncture, cupping, and chiropractic care and truly feel better receiving them. I’m pro medicine (thank goodness for it, as it has helped my Ulcerative Colitis so much!), but also like to find the root cause of issues versus just putting a bandaid on it.

Also note that ashwagandha is not going to be a one size fits all fix to your problems. I think used with other things like eating well, moving your body, etc it can help. Everyone is different and will process the herbs differently. Ayurvedic practices are years and years old, and a lot of the suggestions have not had the rigorous testing they need to be promoted mainstream and therefore cannot be confirmed or denied. I’m pro-supplementing and am thankful that I go to a doctor who sees both ways. A supplement that is not “mainstream” that has helped me is DIM. It helped my acne calm down and reduced my high DHEA, high testosterone-like symptoms. ALWAYS talk you your doctor about supplements you are taking. I think another reason things like ashwagandha aren’t as known, is because they aren’t taught in “regular” school. I have a friend who is a pharmacist and she told me they don’t really learn about supplements in school, because people end up just taking them and don’t consult with their doctor. I wish there was a way to meet in the middle, because I think both types of medicinal practices are geat and can promote good and well being.

Ashwagandha may smell like a horse, but it can give you the vim and vigor of a stallion ;) I hope this post helps you on your journey with ashwagandha. Here’s to living with less anxiety and being less stressed. XOXO

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