Ashwagandha: benefits, dosage and precautions

The queen of Ayurveda, ashwagandha (Withania somnifera) is one of the most studied adaptogenic plants in the world. Its speciality: stress. We explain its benefits, the right dose, the best time to take it and the precautions to know.

What is ashwagandha?

Ashwagandha is a small shrub whose root is mainly used. Classed among the adaptogens, it helps the body better resist various forms of physical and mental stress.

The benefits of ashwagandha

• Stress and anxiety: documented action on reducing cortisol, the stress hormone.
• Sleep: it promotes falling asleep and more restorative sleep.
• Energy and recovery: support for vitality and resistance to effort.
• Emotional balance: a more stable mind day to day.

Dosage and timing

Studies most often use 300 to 600 mg of standardised root extract per day. For the stress effect, a daytime dose works; for sleep, it's preferred in the evening. As with any adaptogen, regularity is key: aim for a course of at least 4 to 8 weeks.

Ashwagandha at BIEN

Ashwagandha is one of the key actives in our CALM gummies, combined with reishi and saffron for a complete action on calm and sleep. A simple, tasty way to enjoy it daily.

Precautions

Ashwagandha is generally well tolerated. It's not recommended in cases of pregnancy, breastfeeding, autoimmune disease or thyroid disorders without medical advice. If you're on treatment, talk to your doctor.

Where to start?

To soothe stress and sleep better, discover the Calm & Sleep collection or read our 7 solutions to manage stress naturally.