Ashwagandha

Ashwagandha promotes relaxation without causing daytime drowsiness for most people. However, some individuals may experience mild sedation, especially when first starting. Taking it in the evening rather than morning, and starting with a lower dose (300mg), can help minimize any drowsiness while you assess your response.

Research shows ashwagandha can support healthy testosterone levels, particularly in men experiencing stress-related testosterone decline. Studies demonstrate increases of 14-40% in testosterone, along with improvements in sperm quality and muscle strength. Effects are most pronounced when combined with resistance training.

Yes, ashwagandha is safe for long-term daily use at recommended doses (300-600mg). Studies lasting up to 8 weeks show excellent safety profiles with minimal side effects. You can take it continuously, though some people choose to take periodic 1-2 week breaks every 3-6 months.

Ashwagandha is best taken with food, ideally a meal containing healthy fats, as this enhances absorption. Taking it on an empty stomach may cause mild digestive upset in some individuals. For sleep benefits, take it with dinner or an evening snack 1-2 hours before bed.