{"id":32500,"date":"2023-11-07T13:42:07","date_gmt":"2023-11-07T18:42:07","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=32500"},"modified":"2023-12-18T10:52:19","modified_gmt":"2023-12-18T15:52:19","slug":"is-ashwagandha-right-for-you","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/","title":{"rendered":"Is Ashwagandha Right For You?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you thought <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha\" target=\"_blank\" rel=\"noopener\">ashwagandha<\/a> was trendy a few years ago, the ancient medicinal herbs has nearly achieved \u201chousehold name\u201d status at this point.\u00a0<\/span><span style=\"font-weight: 400;\">Long used in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing, ashwagandha is best known for its natural ability to reduce stress, which it does by <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6979308\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lowering levels of cortisol<\/span><\/a><span style=\"font-weight: 400;\"> (a.k.a. the stress hormone) in our body, explains Canada-based naturopathic doctor <\/span><a href=\"http:\/\/www.sarahconnorsnd.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sarah Connors,<\/span><\/a><span style=\"font-weight: 400;\"> N.D.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ashwagandha has also been shown to help encourage deep, restorative sleep. In fact, one small study published in the journal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7096075\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Cureus<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that older adults who took 600 milligrams of ashwagandha root each day for 12 weeks experienced an increase in their sleep quality as well as mental alertness. \u201cIf you have a hard time turning off your brain, this adaptogen can help you sleep, which is crucial for keeping your hormones in check,\u201d notes naturopathic doctor and clinical nutritionist <\/span><a href=\"https:\/\/doctordavidfriedman.com\/about\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">David Friedman<\/span><\/a><span style=\"font-weight: 400;\">, N.D., D.C.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other purported benefits of ashwagandha include <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8006238\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">promoting healthy testosterone levels<\/span><\/a><span style=\"font-weight: 400;\">, improving <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6438434\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">athletic performance<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31742775\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">supporting learning, memory, and recall<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, yeah, the hype around ashwagandha is legit. But no supplement is one-size-fits-all. Here, experts break down some of the most important factors to consider if you\u2019re interested in trying ashwagandha but aren\u2019t sure whether it\u2019s a good fit for you.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em><span style=\"font-weight: 400;\"> <a href=\"http:\/\/www.sarahconnorsnd.com\/\" target=\"_blank\" rel=\"noopener\">Sarah Connors,<\/a> N.D., is a naturopathic doctor based in Canada. <a href=\"https:\/\/doctordavidfriedman.com\/about\" target=\"_blank\" rel=\"noopener\">David Friedman<\/a>, N.D., D.C., is a naturopathic doctor and clinical nutritionist. <a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\">Jenna Volpe<\/a>, R.D.N., L.D., C.L.T., is a functional dietitian. <a href=\"https:\/\/www.tansyrodgers.com\/\" target=\"_blank\" rel=\"noopener\">Tansy Rodgers<\/a>, F.N.T.P., is a functional nutritional therapy practitioner. <a href=\"https:\/\/thepatientstory.com\/medical-experts\/yelena-deshko\/\">Yelena Deshko<\/a>, N.D., is a naturopathic doctor and the founder of Lumer Timeless Health Clinic in Toronto.<\/span><\/em><\/li>\n<\/ul>\n<h2><b>Ashwagandha May Be A Good Match For You If\u2026<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<h3><strong>1. You\u2019re no stranger to stress and anxiety<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019re far from alone if you deal with frequent bouts of stress and anxiety\u2014and ashwagandha may be a supportive natural ally. \u201cIt\u2019s classified as an adaptogen, a substance that helps the body cope with stress, and has been shown to help control stress mediators, such as cortisol,\u201d Connors explains. \u201cIt also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.\u201d It\u2019s no wonder stress management has become ashwagandha\u2019s number-one claim to fame!<\/span><\/p>\n<h3><strong>2. You\u2019re looking to Support male fertility<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Ashwagandha supplements have been shown in some studies to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ashwagandha-libido-benefits\/\" target=\"_blank\" rel=\"noopener\">benefit male fertility and support healthy testosterone levels<\/a>. In fact, one study published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6438434\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">American Journal of Men\u2019s Health<\/span><\/i><\/a><span style=\"font-weight: 400;\"> analyzed 43 men ages 40 to 70 who took ashwagandha for eight weeks. It found that they experienced an 18 percent greater increase in DHEA-S, a sex hormone involved in testosterone production. Participants who took the herb also had a 14.7 percent greater increase in testosterone than those who took a placebo.\u00a0<\/span><\/p>\n<h3><strong>3. You\u2019re in need of a brain boost<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re feeling less inspired and having difficulty focusing and functioning at work lately, ashwagandha may be a good match for you. One study published in the journal <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31742775\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Phytotherapy Research<\/span><\/i><\/a><span style=\"font-weight: 400;\"> followed 50 adults who took 600 milligrams of ashwagandha each day for eight weeks and found they experienced a significant improvement in attention, memory, and processing levels.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/things-that-mess-with-your-focus\/\" target=\"_blank\" rel=\"noopener\">9 Daily Habits That Mess With Your Focus<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Another study, published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9565281\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">International Journal of Environmental Research and Public Health<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">,<\/span><\/i><span style=\"font-weight: 400;\"> meanwhile, found that ashwagandha may have neuroprotective effects and enhance cognitive function. \u201cAshwagandha may be beneficial for individuals experiencing cognitive decline or seeking improved mental performance,\u201d explains Friedman.<\/span><\/p>\n<h3><strong>4. Your immune system could use some <i>oomph<\/i><\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">As an adaptogenic herb, ashwagandha works with the immune system by stimulating pathways that increase and decrease the production of certain types of white blood cells, explains <\/span><span style=\"font-weight: 400;\">functional dietitian <\/span><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jenna Volpe<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T. <\/span><span style=\"font-weight: 400;\">This helps the immune system do its job of fending off various offenders well. In fact, research published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34441940\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Clinical Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\">, even found that ashwagandha helped improve markers of immune function and resilience, such as cytokines and TBNK cells.<\/span><\/p>\n<h3><b>5. Your sleep stinks<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ashwagandha has been shown to produce a calming effect in the body that can be conducive to sleep. \u201cAs an adaptogen, ashwagandha can essentially help counterbalance the brain and bring you into a more calmed state,\u201d shares <\/span><span style=\"font-weight: 400;\">functional nutritional therapy practitioner <\/span><a href=\"https:\/\/www.tansyrodgers.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Tansy Rodgers<\/span><\/a><span style=\"font-weight: 400;\">, F.N.T.P<\/span><span style=\"font-weight: 400;\">. Case in point: One study published in the journal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7096075\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Cureus<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that 600 milligrams of ashwagandha per day significantly improved sleep in older adults.\u00a0\u00a0<\/span><\/p>\n<h2><b>You Might Want To Seek Another Option If\u2026<\/b><\/h2>\n<h3><strong>1. You have an autoimmune condition<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Ashwagandha might cause the immune system to become more active, which could be problematic for those dealing with autoimmune conditions, such as multiple sclerosis, rheumatoid arthritis and lupus, warns Connors. If you have an autoimmune disease, check in with your healthcare team before adding any supplement to your routine.<\/span><\/p>\n<h3><strong>2. Your thyroid is overactive<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Ashwagandha has been <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28829155\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">shown to help normalize thyroid hormone levels<\/span><\/a><span style=\"font-weight: 400;\">, which may make it useful for individuals who have low TSH (thyroid stimulating hormone). However, this can spell trouble for individuals with thyroid levels that are too high, as is the case in hyperthyroidism, Connors suggests. These people either need to use ashwagandha with extreme caution or avoid it altogether, she says. Again, the best move here is to consult with your healthcare provider.<\/span><\/p>\n<h3><strong>3. You take Certain Medications<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The National Center for Complementary and Integrative Health warns that <\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/ashwagandha#:~:text=There%20is%20evidence%20that%20ashwagandha,)%2C%20and%20thyroid%20hormone%20medications.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ashwagandha may interact negatively with some medications<\/span><\/a><span style=\"font-weight: 400;\">, including sedatives such as benzodiazepines (think Ativan\u00ae, Xanax\u00ae and Valium\u00ae). For this reason, it\u2019s best to avoid this supplement or speak with your healthcare provider to make sure that you don\u2019t experience potential side effects such as slowed breathing.<\/span><\/p>\n<h2><strong>Advice For Taking Ashwagandha<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">In general, it\u2019s <em>always<\/em> a good idea to check in with your healthcare provider before starting a new supplement, as they can help guide you toward the right dose and duration and confirm you&#8217;re not at risk for any counterindications. (A holistic health expert like a naturopathic doctor is likely to have the most experience with herbs like ashwagandha.)<\/span><\/p>\n<p>From there, make sure any <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha\" target=\"_blank\" rel=\"noopener\">ashwagandha supplement<\/a> you add to your routine is <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-supplementing-with-ashwagandha\/\" target=\"_blank\" rel=\"noopener\">top-notch quality<\/a>, experts suggest. Ideally, you want an option that&#8217;s <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ashwagandha-2\/vs-7288\" target=\"_blank\" rel=\"noopener\">certified organic<\/a>, which ensures it hasn&#8217;t been sprayed with harmful pesticides or herbicides. The more transparency a brand offers about its sourcing and farming practices, the better.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-supplementing-with-ashwagandha\/\" target=\"_blank\" rel=\"noopener\">8 Do&#8217;s And Don&#8217;ts For Supplementing With Ashwagandha<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In general, the dosage for ashwagandha cited in medical literature is typically between 250 and 600 milligrams per day, notes naturopathic doctor <\/span><a href=\"https:\/\/thepatientstory.com\/medical-experts\/yelena-deshko\/\"><span style=\"font-weight: 400;\">Yelena Deshko<\/span><\/a><span style=\"font-weight: 400;\">, N.D., founder of Lumer Timeless Health Clinic in Toronto. If you\u2019re a newbie, she recommends starting at 300 milligrams, split between the morning and evening (that means 150 milligrams twice per day). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cNo common side effects have consistently been cited in literature at the therapeutic dosage range,\u201d she notes. However, i<\/span><span style=\"font-weight: 400;\">f you <em>do<\/em> experience any side effects, such as an upset stomach, diarrhea, or nausea, contact your healthcare provider.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you thought ashwagandha was trendy a few years ago, the ancient medicinal herbs has nearly achieved \u201chousehold name\u201d status at this point.\u00a0Long used in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing, ashwagandha is best known for its natural ability to reduce stress, which it does by lowering<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\">Read More <span class=\"screen-reader-text\">Is Ashwagandha Right For You?<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":32502,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-32500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Ashwagandha Right For You? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Before hopping on the bandwagon with this popular adaptogen, use this expert info to confirm that ashwagandha is right for you.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Ashwagandha Right For You? | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Before hopping on the bandwagon with this popular adaptogen, use this expert info to confirm that ashwagandha is right for you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-07T18:42:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-18T15:52:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2023\/11\/ashwagandha.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jenn Sinrich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Sinrich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\"},\"author\":{\"name\":\"Jenn Sinrich\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/b8bf9f490e158c023c52dd5d635bc3a4\"},\"headline\":\"Is Ashwagandha Right For You?\",\"datePublished\":\"2023-11-07T18:42:07+00:00\",\"dateModified\":\"2023-12-18T15:52:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\"},\"wordCount\":1183,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2023\/11\/ashwagandha.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Editors Picks\",\"Health\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/is-ashwagandha-right-for-you\/\",\"name\":\"Is Ashwagandha Right For You? 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