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If you're looking for the full lowdown, you’re in the right place. From health benefits to the advised daily dose, our essential guide to Ashwagandha has everything you need to know about the ancient herb.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub that originates in parts of India, the Middle East and Africa. It has been used for thousands of years in Ayurveda, the traditional system of Indian medicine, to support stress relief and cognitive health.
Classed as an adaptogen, Ashwagandha is believed to help the body adapt to physical and emotional stress, promoting a greater sense of balance. You might see it listed on supplements just as ‘Ashwagandha’, or more specifically as KSM-66® Ashwagandha, and there is an important distinction between the two.
Ashwagandha, on its own, refers to the entire plant, including the roots, leaves, and other parts. Ashwagandha KSM-66®, on the other hand, is a patented, standardised extract solely derived from the root of the plant. It’s the most clinically studied form of this adaptogen and is valued for its consistent levels of the bioactive compounds believed to be responsible for Ashwagandha’s adaptogenic benefits.
TL;DR: Ashwagandha = ancient plant with modern power, traditionally used to help your body respond to stress.
What does Ashwagandha actually do?
Ashwagandha has stood the test of time, and it’s a staple in many wellness routines, especially for its association with helping the body and mind cope with everyday stress.
As a herbal supplement, there’s growing research into the benefits of Ashwagandha, including:
- Stress support – Studies have linked Ashwagandha with the regulation of Cortisol levels, the “stress hormone”
- Mental wellbeing – Often used to support a sense of calm and clarity
- Energy and vitality – Some people find that Ashwagandha reduces feelings of fatigue and supports natural energy levels
- Cognitive function – Research has found a link between improved focus and memory
- Sleep support – Popular for its reported benefits for more restful sleep
- Stamina – Ashwagandha has also been associated with potential improvements in physical performance
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Joint comfort – Research has also linked Ashwagandha to a reduction in joint pain
Ashwagandha KSM-66® is one of the most clinically-researched herbs in the world, and it’s now available in Free Soul’s Ashwagandha KSM-66® + Lion's Mane blend, designed to support mood, focus, and cognitive function.
What’s so special about KSM-66 Ashwagandha?
There are various forms of Ashwagandha available, but what is Ashwagandha KSM-66®, and why is it considered superior?
It’s a patented, standardised extract made exclusively from the root of the plant. It’s produced using a proprietary extraction process that preserves the plant’s natural balance while ensuring the highest concentration of withanolides, the active compounds thought to be responsible for Ashwagandha’s benefits.
This high concentration is what makes KSM-66® more potent and consistent than generic Ashwagandha powders or extracts. It’s also the most extensively studied form of the herb, with research linking it to stress support, improving cognitive function, and physical wellbeing.
While other forms of Ashwagandha may still offer similar properties, KSM-66® is backed by stronger clinical evidence, making it the preferred choice for many supplements.
How does Ashwagandha help with stress and anxiety?
Ashwagandha is traditionally used to help regulate the body’s natural response to stress, and many of its reported benefits are linked to its effects on the nervous system and stress-related hormones.
Some studies have shown that Ashwagandha may help reduce levels of cortisol, the hormone our body releases in response to stress. When cortisol levels are too high, it can lead to a range of negative effects, including anxiety, low mood, and fatigue, so keeping levels in check can help overall well-being.
Ashwagandha has also been researched for its potential effect on GABA, a neurotransmitter that helps calm the nervous system. It’s believed that this may be why Ashwagandha is associated with a more relaxed state of mind.
While research is still ongoing, these effects are why Ashwagandha is such a popular choice for people looking to find more calm, balance, and resilience in their day.
How much Ashwagandha should I take?
The answer to this depends on a few different things, like the type of Ashwagandha you’re taking, the concentration, and your reasons for taking it. If you’re looking to feel calmer and more balanced, most studies exploring an Ashwagandha dosage for stress generally report benefits at 250-300mg of high-quality root extract, standardised to contain a consistent level of active compounds.
With a concentrated extract like KSM-66®, the dosage may appear higher on the label (e.g., 3,000mg) as this represents the equivalent amount of raw root, with the actual dose being closer to 250mg. Always look for trusted brands and follow the suggested dosage on the package. And if you are pregnant, breastfeeding, or on medication, it is always best to consult your GP or a medical professional first.
Ashwagandha for Women: Why it’s especially powerful
It’s been used for centuries to support the mind and body, but Ashwagandha has shown to be partially helpful for women. Between busy schedules, hormonal shifts, and emotional ups and downs, this adaptogen can offer a steadying hand when you most need it. Here are some of the main benefits of Ashwagandha for women:
- Hormonal balance – Studied for its role in supporting the endocrine system (that’s the system responsible for producing and regulating hormones), which influences mood, energy, and menstrual health
- Menopause and perimenopause – Research has also linked Ashwagandha to a reduction in the severity of symptoms during these times of hormonal change
- Emotional wellbeing – When hormones are shifting, mood swings are common, and Ashwagandha is traditionally used to support a calmer state of mind
Combined with its stress and energy support, Ashwagandha is a smart addition to any wellness routines.
Relieving stress with Ashwagandha
If you're looking for a natural way to feel more balanced, Ashwagandha is a popular choice for daily stress support. Here’s what you’ll find in the Free Soul range:
- Ashwagandha KSM-66® + Lion's Mane – Our powerful pairing of two adaptogens loved for their mood and cognitive benefits
- Greens powder – Contains Ashwagandha KSM-66® alongside superfoods and nutrients to support your overall wellbeing
- Ashwagandha gummies – Each serving (2 gummies) includes 300mg of pure Ashwagandha and just 1g of sugar, with a delicious berry flavour
- CortiSoul – Combines 300mg of Ashwagandha KSM-66® and other carefully selected ingredients to help you feel more centred, even on the busiest days
- Wake – Ashwagandha KSM-66® is blended with functional mushrooms for a lower caffeine boost, without the crash
The world’s a stressful place, but with our Ashwagandha-infused favourites, you don’t have to be.
