Tips for taking Ashwagandha and common mistakes to avoid

We answer the most common questions about Hyaluronic Acid and share our top tips for taking it, PLUS the common things to avoid and mistakes that we see people make.

Why is Ashwagandha good for Longevity?

Ashwagandha, a prominent herb in Ayurvedic medicine, has been celebrated for its potential to enhance longevity and improve overall health. This adaptogenic herb is derived from the roots and berries of the Withania somnifera plant and is known for its ability to help the body manage stress and promote balance in essential physiological processes. The primary active compounds in ashwagandha, known as withanolides, are credited with its wide range of health benefits, including anti-inflammatory and antioxidant properties. These characteristics are vital because they help protect cells from oxidative stress, a key factor in aging and many chronic diseases.

Research has indicated that ashwagandha may also support several aspects of healthy aging. For instance, its antioxidant properties can mitigate the damage caused by free radicals, thus preserving the integrity of cells and reducing the overall impact of aging. Additionally, ashwagandha has been found to boost the immune system, enhance memory, and improve brain function, which are crucial as cognitive and immune functions tend to decline with age. Moreover, studies suggest that this herb can improve muscle strength and recovery, which helps maintain physical activity and vitality at older ages, further contributing to a healthier and potentially longer life.

The benefits of ashwagandha extend to its impact on mental health, which is increasingly recognised as integral to longevity. Chronic stress is a significant aging accelerator, negatively affecting the physical health and cognitive function. Ashwagandha's adaptogenic qualities help the body to adapt to and manage stress more effectively. By regulating the stress hormone cortisol, ashwagandha can reduce the symptoms of anxiety and depression and promote a sense of well-being. This not only improves quality of life but may also reduce the risk of conditions associated with high-stress levels, such as heart disease, thereby potentially extending one's lifespan.


Your most common questions about Ashwagandha answered



How to take Ashwagandha

Taking ashwagandha capsules is quite straightforward, but there are a few key points to consider to maximise their effectiveness and ensure they fit well into your health routine. Here’s how you can take ashwagandha capsules:

  1. Timing: You can take ashwagandha capsules at any time of day, depending on your specific health goals. For stress reduction and general well-being, taking them in the morning with breakfast might help provide all-day support. If you’re taking ashwagandha primarily for its sleep-promoting benefits, consider taking it in the evening with your dinner or before bedtime.
  2. With Water: Swallow the capsule with a full glass of water. This helps in easy swallowing and proper absorption of the herb.
  3. With or Without Food: Ashwagandha capsules can be taken with or without food. However, some people might find that taking them with a meal helps in avoiding stomach upset and enhances absorption.
  4. Consistency is Key: For the best results, take ashwagandha capsules consistently. Adaptogenic herbs like ashwagandha often need to be taken for several weeks before their full effects are felt.
  5. Monitor Your Body's Response: Pay attention to how your body reacts to the supplement. If you experience any adverse effects, such as gastrointestinal discomfort or headaches, you might need to adjust your dosage or the timing of your intake.

By following these guidelines, you can safely incorporate ashwagandha capsules into your daily routine to take advantage of the various health benefits this adaptogenic herb has to offer.



When to Take Ashwagandha

Ashwagandha is best taken based on the benefits you aim to achieve from it. For general stress relief and balance, it can be taken at any time of the day. However, if you're using ashwagandha primarily for its relaxing and sleep-promoting effects, taking it in the evening or before bedtime is often recommended. This timing helps maximise its ability to enhance sleep quality and reduce cortisol levels, which naturally taper off at night.

For those looking to utilise ashwagandha's potential to boost energy and endurance, taking it in the morning or before a workout could be more beneficial. This can help capitalise on its invigorating effects on physical performance and endurance.


When Not to Take Ashwagandha

While ashwagandha is generally safe for many people, there are certain conditions where caution or avoidance is advised:

  1. Pregnancy and Breastfeeding: Ashwagandha should be avoided during pregnancy due to concerns that it might cause distress or premature labour. There is also insufficient evidence regarding its safety during breastfeeding, so it is best avoided or taken only under medical supervision.
  2. Autoimmune Diseases: Because ashwagandha can stimulate the immune system, it might exacerbate symptoms in people with autoimmune diseases such as rheumatoid arthritis, lupus, or Hashimoto's thyroiditis. If you have an autoimmune condition, consult with a healthcare provider before starting ashwagandha.
  3. Before Surgery: Ashwagandha should be discontinued at least two weeks before elective surgery due to its potential to slow down the central nervous system, affecting responses to anaesthetic and other medications during and post-surgery.
  4. Thyroid Disorders: Ashwagandha might increase thyroid hormone levels, which can be beneficial for some but problematic for others, especially those with hyperthyroidism. It’s important for individuals with thyroid disorders to consult with their healthcare provider prior to taking ashwagandha.
  5. Medication Interactions: If you are on medication for diabetes, hypertension, or sedatives, consult with a healthcare provider as ashwagandha may interact with these drugs, either enhancing their effects or causing unwanted side effects.

As with any supplement, it's prudent to start with a lower dose of ashwagandha to monitor how your body reacts and consult with a healthcare provider to ensure it aligns well with your health profile and other treatments.


How long does Ashwagandha take to work?

The most common question we get is “how long does it take for Ashwagandha to work”. The time it takes for ashwagandha to exhibit noticeable effects can vary depending on the individual's health status, the specific health goals they are targeting, and the dosage taken. However, like many herbal supplements, ashwagandha generally requires consistent use over a period of time before its benefits are fully realised.

For many users, initial improvements in stress levels, anxiety, and sleep quality may be noticed within a few weeks of daily supplementation. Studies suggest that the anxiolytic (anxiety-reducing) and stress-relieving effects of ashwagandha can start to manifest within two to four weeks of regular use. These benefits are largely attributed to the herb’s ability to regulate the body's stress response system by normalising cortisol levels.

When it comes to more long-term benefits like increased muscle strength, improved endurance, and better sexual function, the results may take a bit longer, typically around eight to twelve weeks of consistent intake. This duration allows the body to gradually adapt to the herb's effects on physical and hormonal systems.

For cognitive and neurological improvements, such as enhanced memory and cognitive function, users might need to wait a similar duration—several weeks to a few months—to notice significant changes.

It's important to note that while ashwagandha is effective for many people, its efficacy can vary from person to person. Factors such as individual metabolism, lifestyle, and the specific form and quality of ashwagandha used can all influence how quickly and effectively it works. To see optimal results, ensure you are taking a high-quality product and adhere to the recommended dosages. Consultation with a healthcare provider can also help tailor the use of ashwagandha to your specific needs and conditions, potentially enhancing its effectiveness and the speed at which results are observed.


Our Top Tips for taking Ashwagandha

Habit of taking NMN

Tip 1:

It seems too simple... but don't forget to take your Ashwagandha! The best way to ensure you remember to take your Ashwagandha is to add it to a routine/ritual that you already do. For example, if you have a cup of coffee as soon as you get up in the morning, then put your Ashwagandha on top of your coffee so you can’t miss it.... if you DO miss a day don't think your hard work is all undone. If it's just a day or two you can catch up by increasing your dosage slightly the following few days. However, clearly, don't miss a week, and then take 8 days of doses in one day! Many of our customers take 2 or 3 grams per day so you’re not going to overdo it by having a gram and a half for 3 days.

Tip 2:

Pair with a Healthy Lifestyle: For best results, combine your ashwagandha supplementation with a balanced diet, regular exercise, and good sleep practices. Ashwagandha is not a cure-all but can be an effective part of a holistic approach to well-being.

Tip 3: 

Stay Hydrated: As with many supplements, maintaining adequate hydration while taking ashwagandha is essential. Drinking plenty of water can help facilitate the body’s absorption of the herb and aid in the detoxification processes.

Tip 4:

Adjust Based on Effects: Be attentive to how you feel and adjust your dosage or the timing of your intake accordingly. For example, if you find ashwagandha energises you, take it in the morning rather than at night. Conversely, if it makes you drowsy, taking it before bedtime could be beneficial.


Top things to avoid when taking Ashwagandha


Things to avoid 1: Avoid ashwagandha capsules that have unnecessary fillers, binders, preservatives and additives to their supplements. They are added to bulk up products that are in most cases not needed and add no value to your health.

 Amazon counterfeit fake

Things to avoid 2: Quality and purity is everything. Unfortunately, not all companies agree with us. Whilst Amazon is the world's marketplace, and you can find every supplement under the sun on it (including ours), don't take it as given that every supplement on Amazon is pure and tested for quality. Sadly, you will find the cheapest, best-selling supplements on Amazon are very often unscrupulous Chinese sellers with very questionable quality. Put simply, they are the best sellers because they are the cheapest. To build (unfounded) credibility, they pay 3rd parties for dozens of fake reviews, which gives audiences the perception that hundreds of other consumers are enjoying and benefiting from their product. Sure, there will be authentic reviews also, but the low/no quality brands that we are talking about here are due to the placebo effect. 

Of course, this is not always the case and many mainstream vitamins and supplements are purchased on Amazon hundreds of thousands of times a month and therefore, some of the best sellers have the economies of scale to be able to offer great value and great quality. But it’s safe to say that for the less well-known categories, like longevity supplements, this is not the case, and therefore, the cheapest products are not what they say.

At Longevity Box, every product we develop is more than 99% pure (as pure as it gets), and we test every batch. 

Follow these tips and avoid these things to ensure you are getting the most from your investment in your long-term health. If you have any questions, please check out the product pages on our website for more FAQs on ashwagandha or drop us a line at