Ingredient Deep Dive: Ashwagandha

A closer look at ashwagandha

By Alexandra Freeman

Ashwagandha is helping people worldwide minimize their stress levels so they can better tackle the challenges of their day. Ashwagandha (Withania somnifera) is an ancient herb used in Indian Ayurvedic medicine, but it’s quickly gaining attention in the Western world. 

Ashwagandha has proven to be an effective remedy for reducing stress, improving sleep, improving memory, and more. Let’s take a look at what the data says about this adaptogenic herb.

Benefits of Ashwagandha Supplements for Women


Helps relieve stress

Ashwagandha is known as an adaptogen, so it can safely and naturally help minimize your body’s stress response. Research published in the Indian Journal of Psychological Medicine examined 64 subjects with a history of chronic stress. 

The participants were placed in either a placebo group or a study group. The study group was given 300 milligrams of Ashwagandha root extract per day for 60 days. At the end of the study, subjects who were given ashwagandha saw a significant reduction in scores on all stress assessment scales and a reduction in cortisol levels. 

Cortisol is a stress hormone produced by your adrenal glands. You need some cortisol, however, you don’t want these levels to be too high. Ashwagandha can successfully normalize cortisol levels, helping you feel your best.  No serious adverse events were reported during this study. 

Helps balance blood sugar

Oftentimes as new moms—especially during the postpartum period—we’re so busy worrying about our new bundle of joy that we sometimes forget to take care of our own needs. Sometimes that means skipping a proper meal.

Mood swings often occur due to blood sugar issues, especially if you’re breastfeeding. Your nutritional needs may be increasing faster than you’re remembering to eat! 

Blood sugar plays a critical role in your mood and cognitive function. When your hunger causes anger or mood swings, it’s typically due to low blood sugar. That’s why when you eat, you feel better right away. The good news is that ashwagandha can help you avoid the blood sugar fluctuations that affect your mood. 

Although more research is necessary to fully understand exactly how adaptogens like ashwagandha work, research shows that ashwagandha supports healthy blood sugar levels by increasing insulin sensitivity. 

When you are more insulin-sensitive, your cells are better able to absorb insulin and other nutrients, keeping your blood sugar stable for longer periods of time. This helps keep your mood stable, even if it’s going to be an extra 30 minutes before you’ll have a moment to eat. 

Improves sleep quality

Although sleep is challenging during the postpartum period and throughout motherhood, ashwagandha can help improve your quality of sleep. This can help you feel well-rested, even if you haven’t had a full 8 hours.

Five randomized controlled trials of about 400 participants determined that ashwagandha could not only improve sleep, but also improve mental alertness upon waking and lower anxiety levels.

Is Ashwagandha safe for breastfeeding?

Taking Ashwagandha while breastfeeding has not been thoroughly investigated due to limitations of studying herbs and breastfeeding women, but it is considered to be safe by the World Health Organization and many practitioners worldwide. Before you decide to take any medicinal herb or herbal supplement, be sure to consult with your health care professional first.

 How to Add Ashwagandha to Your Supplement Routine

Ashwagandha supplements are available in a number of forms, including powder and capsules. Remember, it's important to be consistent in order to experience the full benefits.

Our Mood capsules offers 250 mg of Ashwagandha root extract that can give you the balance you need to get through the challenging points in your day, improve your sleep quality, and so much more. 


  1. Chandrasekhar K, Kapoor J, Anishetty S. A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine. 2012;34(3):255-262. doi:10.4103/0253-7176.106022
  1. Kalani A, Bahtiyar G, Sacerdote AAshwagandha root in the treatment of non-classical adrenal hyperplasiaCase Reports 2012;2012:bcr2012006989.
  1. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R (2021) Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS ONE 16(9): e0257843.

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