Tuesday Tip: Ashwagandha for Health 🌿
You may have noticed Ashwagandha is the new hot topic on social media. It’s promoted everywhere as a ‘miracle stress-reliever’ or ‘natural testosterone booster’ and as a cure-all for anxiety, fatigue, and low energy. It’s particularly targeted at peri and menopausal women (of course – because we’re the latest cash-cow)
So is the hype worth it?
Research does suggest Ashwagandha (Withania somnifera) can have some benefits. Some studies show it may slightly lower cortisol, improve sleep quality, or modestly support mood. However the effects are generally small, and the dramatic claims you see online rarely match the science.
Part of the problem is dosage. Clinical studies which do show benefits tend to use 600–1,000 mg of standardized extract per day. Most over-the-counter capsules contain only much less than that. They’re also marketed in such a way that it’s hard to tell. For example many are marketed as 1500mg Ashwangandha but on closer inspection the actual quantity of
extract is only 150mg with a recommended dosage of one a day. You’d actually need to take up ten a day, so the pot of 180 would
last only 18 days. Even then, the improvements are subtle compared to lifestyle approaches like exercise, good sleep, and stress management.
Safety is another consideration. There are no regulations on supplements so you have no idea if the contents of the capsules actually match the description (many studies show that they rarely contain the concentrations of micronutrients claimed). Long-term data are limited, and high doses can cause digestive upset, lower blood pressure, or interact with certain medications. Ashwagandha is not inherently harmful for most people, but it isn’t a risk-free shortcut to wellness and it’s also expensive.
So, before you stock up on this ‘super-herb’ just remember to look beyond the hype, check the details to see how much extract you’re actually getting per dose.
Instead managing stress, prioritising sleep, moving your body, and eating well will always have the biggest impact.
Happy Tuesday 🤗xx
Every Step Fitness 