Ashwagandha (Withania somnifera) is a powerful adaptogenic herb with a long history of use in Ayurvedic medicine. Native to India and parts of North Africa, it’s often referred to as “Indian ginseng” due to its ability to support physical and mental performance.

Modern research is now backing up what traditional systems have known for centuries — Ashwagandha helps your body manage stress, supports hormone balance, and may improve energy levels, sleep, and overall wellbeing.

What Is Ashwagandha?

Ashwagandha is a small shrub, but its roots are what pack the punch. The active compounds, known as withanolides, have been shown to reduce cortisol (your stress hormone), promote restful sleep, and even support testosterone and fertility in men.

It’s classed as an adaptogen, meaning it helps your body adapt to physical and emotional stress. It’s often used for:

• Lowering stress and anxiety
• Improving sleep quality
• Enhancing energy and stamina
• Supporting hormone balance
• Boosting brain function

What the Science Says

Multiple clinical trials have demonstrated Ashwagandha’s ability to reduce stress and cortisol levels. In one study, participants taking 300mg of Ashwagandha twice daily reported a 44% reduction in stress levels over 60 days.

Other research shows improvements in sleep, reduced symptoms of anxiety, and enhanced physical performance — especially when used alongside resistance training.

Who Should Take Ashwagandha?

Ashwagandha is generally safe for most people and is particularly helpful if you:

• Struggle with chronic stress or anxiety
• Have difficulty sleeping or staying asleep
• Experience low energy or burnout
• Are balancing hormones (e.g., during perimenopause or postnatal recovery)
• Train regularly and want better recovery

It’s also used by people managing thyroid conditions or blood sugar levels — but always speak to your GP if you have a diagnosed condition.

When and How to Take Ashwagandha

Ashwagandha supplements are most effective when taken consistently. Many people take it once or twice daily, with or without food. For stress and sleep support, it’s often taken in the evening, while those using it for energy may prefer taking it earlier in the day.

Look for extracts that list the active compound withanolides on the label — this ensures you’re getting a potent, standardised dose. Clinical studies often use doses between 250–600mg daily.

Always consult with a healthcare provider if you’re taking medications or have a health condition, as Ashwagandha can interact with certain drugs or thyroid function.

Recommended Ashwagandha Supplements in the UK

Here are a few high-quality options you can find online or in UK health shops:

• KSM-66 Ashwagandha by Nutrivolv – Full-spectrum root extract, great for stress and endurance.
• Cytoplan Ashwagandha – Trusted UK brand with a clean ingredient profile.
• Revive Active Ashwagandha Complex – Combines KSM-66 with B-vitamins for added energy and mood support.

Final Thoughts

Ashwagandha is one of the most versatile and well-researched adaptogens available. Whether you’re dealing with stress, sleep issues, low energy, or just want to support overall wellness — it’s a powerful addition to your supplement stack.

For best results, look for a standardised extract with a proven dosage (such as KSM-66), and take it consistently for 4–6 weeks.

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✅ Want to learn more about adaptogens or other natural supplements? Check out our guide to multivitamins in the UK for more no-nonsense advice.