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Ashwagandha

Ashwagandha, (aka Indian ginseng and winter cherry,) latin name: withania somnifera is an evergreen shrub native to the Middle East, Africa, southern Europe, the Indian subcontinent and Southeast Asia.

Ashwagandha may have the following potential benefits;

  • increased testosterone production in men (is an an androgen)
    • increased libido (sexual function) and fertility
  • reduced stress (reduced cortisol levels)
  • reduced anxiety
  • improved sleep quality
  • enhances physical performance
    • VO₂ max
    • muscle strength
  • improved memory and attention (brain function)

Forms/Types

Supplements typically comprise of the powdered leaf and root of the plant, whereas KSM-66 is composed solely of root extract and may be more potent, but there is no evidence to support this.

Quality

As with all supplements - buyer beware. It's quite common for supplements to be contaminated with a variety of impurities, often in the form of heavy metals, and/or contain far more or less of the ingredients stated on the label. There's no simple rule of thumb to avoid this, such as avoiding cheap or imported products; expensive or well-known brands produced in-country may be just as bad. Ideally you should take some time to find products (if you can) that;

  • have been laboratory tested on behalf of the manufacturer by a reputable body or company that operates in your country or region (here's an example of a Peak Supps creatine supplement available on Amazon in the UK which has been tested by Eurofins: Creatine Monohydrate Powder 1Kg | Pure Micronised | Packaging May Vary - see pictures 3 & 4)
  • in the UK & EU, are manufactured in facilities that meet the minimum standards of good manufacturing practice (GMP) in their production processes (for medicines).12 Facilities are inspected for compliance and manufacturers' product(s) must:
    • be of consistent high quality
    • be appropriate to their intended use
    • meet the requirements of the marketing authorisation (MA) or product specification

Be wary of any manufacturers or brands making claims around these valid but irrelevant standards;

  • HACCP: this standard relates to food safety which indicates that the seller is claiming their supplement is a food; whilst meeting this standard is worthwhile, GMP (detailed above) would be a more appropriate standard
  • ISO22000: same as HACPP
  • ISO9001: this standard is focussed on quality control management systems in the context of managing a business or organisation, not directly on the the quality of the products that business produces (although it may have a beneficial impact)

Dosage - How Much?

300 to 600 mg per day - sleep 120 mg and 1,250 mg per day - enhanced physical performance

Can be taken on an empty stomach

One dose or multiple over the day

Toxicity - Too Much

Unknown.

Side Effects

  • diarrhoea
  • headache
  • nausea
  • sedation/drowsiness

When to Avoid Use - Interactions/Contraindications

Should not be used by those;

  • with liver conditions
  • who are pregnant or breastfeeding
  • with hormone-sensitive prostate cancer
  • taking certain medications such as benzodiazepines, anticonvulsants or barbiturates
  • who are about to have surgery
  • with an autoimmune or thyroid disorder

References

Metadata

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Last Updated: 2026-09-15

  1. Medicines: good manufacturing practice and good distribution practice ↩

  2. Good manufacturing practice ↩