Dosage, timing, who should avoid it, and why 'root only' matters more than any marketing claim on the label.
Ashwagandha is the most studied herb in Ayurveda — and one of the most misunderstood. Here's everything you need to know before you buy.
What does it actually do?
Ashwagandha is an adaptogen: it helps your body adapt to stress. Clinical studies show it can support lower cortisol, better sleep quality, and improved strength when combined with training.
Root vs leaf
Classical texts use only the root. Many cheap products blend in leaves, which contain different compounds. Always check for '100% root extract'.
Best time to take it
For stress and energy, take it in the morning. For sleep, take it an hour before bed with warm milk — the traditional anupana.
How much?
Most studies use 300–600 mg of a standardised root extract daily. More is not better.
Who should avoid it?
Pregnant women, people with hyperthyroidism, and those on sedatives or immunosuppressants should consult a doctor first.
