<h3>All about ashwagandha</h3><p>Ashwagandha is one of the most influential herbs in Ayurvedic medicine. Practitioners have been using it for generations, and it’s now popular worldwide with people interested in wellness. So, before we ask the question ‘does ashwagandha expire?’, let’s find out more about <a href="https://erbology.co/ashwagandha-benefits/" target="_blank">its potential benefits</a>.</p><p>As an adaptogen, ashwagandha helps to reduce the negative effects of stress on the mind and body. For example, it regulates the production of the stress hormone cortisol and could lessen feelings of depression and anxiety.(1) What’s more, it has the ability to support your slumber. Studies show the herb can help you fall asleep quicker and stay asleep for longer, plus experience fewer sleep disturbances.(2) As a bonus, participants stated that they felt more alert when they woke up in the morning too. Experts believe these positive influences on sleep quality may be thanks to ashwagandha’s influence on certain neurotransmitters that affect mood.</p><p>Yet ashwagandha isn’t just about snoozing and relaxation. Research also indicates that the herb’s antioxidant properties enable it to support cognitive function in older adults.(3) And it could offer benefits for physical health as well. Studies suggests that ashwagandha acts as an anti-inflammatory, plus helps to reduce blood glucose levels.(4)</p><p>In addition, the ingredient might be able to support your athletic performance. Research has found that ashwagandha can increase VO2 max and muscle strength, and possibly also raise testosterone levels in men.(5)</p><p>To obtain the best results, you need to choose a high-quality product and follow the instructions carefully. That includes checking that it’s in date. But does ashwagandha expire? And is it still possible to get these benefits if you’re taking expired ashwagandha?</p><h3>Can ashwagandha expire?</h3><p>Does ashwagandha go bad like other ingredients? Yes and no. Most people take ashwagandha in powder or supplement form. These types of products are unlikely to spoil in the way that fresh produce, such as fruit and veg, does. However, they will still have an expiration date printed on the packaging. Like all edible goods, ashwagandha has a shelf life beyond which its quality, safety and effectiveness begin to deteriorate. This is because the active compounds the herb contains can degrade over time, which makes them less potent.</p><p>So, when does ashwagandha expire? The exact timeframe will depend on the specific product you buy. For instance, supplements tend to last longer than powders, because the casing shields the ingredient from external elements like moisture.</p><p>As a rough guideline, you can expect ashwagandha to last about two years from the date of manufacture. Note that this isn’t the same as the date you purchased the product, so be sure to check the label. Many people recommend using ashwagandha powder within six months of opening it. The way you store the product will also affect its shelf life, which we’ll discuss below. But first, let’s look at why adhering to the expiry date on ashwagandha products is important.</p><h3>Why shelf life matters: potency and safety</h3><p>Not only does ashwagandha powder expire, but the fact that it does so matters. There are two principal reasons why you want to avoid taking expired ashwagandha. One is that it’s less effective, and the other is that it’s less safe.</p><p>Starting with potency, several of the active compounds in ashwagandha – such as withanolides – can break down over time. These are responsible for many of its potential advantages for health, such as reducing stress, inflammation, and free radical damage. Because of this, you might find that the ingredient doesn’t work as well as it did when it was fresh. That doesn’t necessarily mean you won’t see any benefits, but they won’t be as noticeable. And given that the benefits are the reason you’re taking ashwagandha, this makes a big difference! A better approach is to throw away your old powder and buy a new one.</p><p>Moving on to safety considerations, it’s unlikely that expired ashwagandha will be harmful if you’ve stored it correctly. Having said that, when kept improperly, there is a small chance of the product becoming contaminated. For example, it could harbour bacteria or develop mould. Consuming it may therefore pose a risk to your health. As such, it’s best to be cautious and avoid using ashwagandha after its expiration date.</p><p>Another point worth mentioning is that expired ashwagandha probably won’t taste as pleasant either!</p>

<h3>Factors that affect the shelf life of ashwagandha</h3><p>Why does ashwagandha expire more quickly in some cases than others? It’s usually to do with the way you store it or the quality of the product itself. There are several things that influence the shelf life of ashwagandha powder – including some that may reduce its potency even before the expiration date.</p><p>Three of the main factors that might cause your ashwagandha to deteriorate are exposure to light, air, and moisture. Sunlight can degrade the compounds in the powder, while oxygen could damage them through oxidation. And if moisture gets into your ashwagandha, it may change the texture of the powder and result in clumping. This not only makes it harder to use, but it also decreases its effectiveness.</p><p>Does ashwagandha powder expire faster in very hot or cold temperatures? Yes, extreme temperatures have the potential to negatively affect ashwagandha supplements. Heat can speed up the deterioration of its active ingredients, whereas freezing it may cause a buildup of moisture.</p><p>The form that your ashwagandha is in will also affect its shelf life. While capsules normally last longer than powder, liquid extracts tend to expire more quickly. That’s why it’s important to always check the date on the specific product you use.</p><p>Does ashwagandha expire quicker if it’s low quality? There’s a chance it will, yes. This could be due to poor processing methods, or because the producers have mixed filler ingredients in with the herb. Plus, if the packaging is inadequate, it won’t protect the ashwagandha from light and other external elements that cause it to degrade.</p><h3>Expert tips for storing ashwagandha</h3><p>Like all supplements, your ashwagandha will expire. The good news is that you can prolong its shelf life and potency by storing it correctly. Here are our top tips for keeping your powder fresh:</p><ul><li>Store your ashwagandha powder in an airtight container to minimise its exposure to air and moisture. If you purchase a high-quality product, the original packaging should be the best option. Remember that transferring the powder between containers will expose it to oxygen, so don’t do this more than once.</li><li>Try not to open the container more often than you need to, and always seal it tightly afterwards.</li><li>Choose dark or opaque packaging to reduce the powder’s exposure to light. For example, that could be an amber glass jar or a foil pouch.</li><li>Keep your ashwagandha powder in a cool, dry place. It should be out of direct sunlight, and not subject to humid conditions or extreme temperatures. A cupboard is usually a suitable option.</li><li>Don’t put ashwagandha powder in the fridge or freezer, as this may negatively affect its quality and effectiveness. If you must freeze it, do so in small batches and thaw it completely at room temperature before opening the container.</li><li>Keep ashwagandha away from strong-smelling foods, as the powder might absorb the scent. This can alter its taste.</li><li>Check the expiration date on the packaging, and don’t use the product after that time.</li></ul><p>Does ashwagandha expire if you follow these tips? Of course – no ingredient will stay fresh forever! However, if you buy a top-quality powder and look after it properly, you can maximise its shelf life and potency.</p><h3>How to tell if you have expired ashwagandha</h3><p>Does ashwagandha expire in an obvious way? Not necessarily. Nonetheless, there are some warning signs to watch out for that may indicate your ashwagandha powder is past its best. For example, if you notice it clumping together or hardening, that suggests moisture has got into the container. Along similar lines, if the powder doesn’t dissolve well when you add it to water or milk, it could imply that there’s an issue.</p><p>Ashwagandha powder should be a light beige colour, with a mild earthy fragrance and flavour. If it smells or tastes sour, stale, or generally unpleasant, this probably means it’s expired or even contaminated. Likewise, if you spot discolouration or dark patches of powder, the quality of the product has likely degraded.</p><h3>How to use ashwagandha safely</h3><p>Avoiding expired ashwagandha is only one aspect of using this herb safely. For instance, it’s also important not to take more than the recommended dosage. This will vary between products – for our powder, we suggest no more than a teaspoon once or twice a day.</p><p>If you have an existing health condition or are on any medication, speak to a doctor before taking ashwagandha. This is to ensure that the herb is suitable for your situation. As an example, you shouldn’t take the ingredient if you have liver problems or an autoimmune disorder. It also might not be appropriate for those on benzodiazepines or barbiturates.</p><p>Women who are pregnant or breastfeeding should not take ashwagandha (or any other functional foods). This is because there isn’t enough research data yet to confirm its safety for these groups. Likewise, never give functional foods to children.</p><p>While experts consider ashwagandha safe for general use, there is a small chance of experiencing side effects. These include drowsiness and gastrointestinal upset. If you notice any unwanted effects, stop taking the herb immediately.</p><p>Finally, we suggest taking ashwagandha in cycles. That might mean having a break of 1-8 weeks after 6-8 weeks of use. This is to prevent your body from building up a tolerance to the herb and its effectiveness decreasing. Does ashwagandha expire before you finish it if you take it this way? No, if you store it correctly, the shelf life should be long enough for you to consume it in cycles.</p><h3>Introducing Erbology’s organic ashwagandha powder</h3><p>We mentioned above that ashwagandha might expire more quickly if it’s low quality. That’s why we strive to partner with the very best producers to create our <a href="https://erbology.co/shop/organic-ashwagandha-powder/" target="_blank">organic ashwagandha powder</a>. We source the ingredient directly from sustainable farms in India. Our team harvests the plant annually in December and January, then allows the roots to dry in the sun. The next step is to grind it into a fine powder. We don’t add any unwanted extras to the mix. That means no artificial flavourings, colourings, or preservatives – what you receive is 100% pure ashwagandha root.</p><p>Not only does ashwagandha expire faster if it’s substandard, it also does so if the packaging isn't up to scratch. Because of this, we pack our powder in recyclable amber glass jars. As well as being better for the environment, the dark colour of the glass prevents exposure to sunlight. Plus, the container is airtight. This all helps to keep your ashwagandha fresh and prolong its shelf life.</p><p>Our favourite <a href="https://erbology.co/how-to-take-ashwagandha/" target="_blank">way to use ashwagandha powder</a> is making moon milk. Simply mix a teaspoon into warm, plant-based milk, then add cinnamon and agave nectar. It’s a perfect drink for soothing the soul before bed!</p><h3>Does ashwagandha expire? Key takeaways</h3><p>While ashwagandha has a relatively long shelf life, over time, its active compounds will break down. This makes the powder less potent, meaning you won’t enjoy the same benefits from taking it. There may also be some safety concerns if it becomes contaminated. As such, it’s advisable not to take ashwagandha that has passed its expiry date. To prolong its freshness, store ashwagandha powder in an airtight container, away from air, moisture, and light. Choosing a high-quality product – in terms of both the powder itself and the packaging – is important too. Finally, if you spot any discolouration, clumping, or strange smells in your powder, throw it out. It’s better to err on the side of caution!</p>

“Over time, the active compounds in ashwagandha will deteriorate and make the powder less potent.”

Does Ashwagandha Expire? Shelf Life, Potency & Storage Tips - Erbology

Like all natural products, ashwagandha has a shelf life. In this article, we explain why it’s important to avoid expired ashwagandha and discuss the signs that suggest it’s past its best. You’ll also find plenty of practical advice on how to keep your ashwagandha powder fresh.

Does ashwagandha expire? shelf life, potency & storage tips

<h3>What is shilajit?</h3><p>A central ingredient in the Ayurveda and Siddha systems of medicine in India, shilajit is a resin rich in minerals. So already there’s a clear visual difference between shilajit vs ashwagandha, as the latter is a herb.</p><p>Shilajit forms naturally in mountainous regions, developing over centuries as plants decompose and are compressed along with soil material. Also called mumijo, mumie, salajit, shilajatu, and rock sap, most of the shilajit on the market comes from the Himalayas. While this tarry black substance might not look especially appealing, proponents claim it offers several benefits for our health.</p><p>Traditionally, people have used shilajit as a rejuvenating tonic to boost longevity, immunity, and digestion, plus ease altitude sickness. And today, the supplement is becoming popular with influencers who say it can increase testosterone, libido, muscle growth, and energy. This is another key difference between shilajit vs ashwagandha, as people primarily use ashwagandha for stress relief and <a href="https://erbology.co/guide-for-sleeping-better/" target="_blank">improving sleep</a>.</p><p>One more notable distinction between shilajit vs ashwagandha is their physical composition. Studies have found that shilajit may contain over 84 different minerals, including calcium, zinc, magnesium, selenium, and potassium.(1) In addition, the supplement is rich in amino acids and humic substances like fulvic acid. This compound possesses both antioxidant and anti-inflammatory properties, and experts believe it’s responsible for many of shilajit’s potential benefits.</p><p>We’ll talk more about how shilajit may affect energy and other aspects of wellbeing below. But first, let’s introduce the other player in our comparison of shilajit vs ashwagandha.</p><h3>What is ashwagandha?</h3><p>As we mentioned above, ashwagandha is one of the most important adaptogenic herbs in Ayurvedic medicine. Also called Indian ginseng, winter cherry, and the scientific name Withania somnifera, it’s a small, evergreen shrub with yellow flowers. You’ll find it growing natively in parts of Asia, Africa and the Middle East. However, people most commonly take ashwagandha in powder form. While you can use the entire plant for this, the roots tend to be richest in key compounds like withanolides.(2)</p><p>When comparing shilajit vs ashwagandha, you’ll see there are some similarities in their traditional uses. Practitioners have harnessed both to boost energy and vitality, as well as immunity and testosterone levels. However, ashwagandha is most famous for its potential to lessen feelings of stress and anxiety, plus support your sleep quality.</p><p>It <a href="https://erbology.co/adaptogens/" target="_blank">functions as an adaptogen</a>, enabling the mind and body to cope with stress more effectively. That applies to both long-term and short-term stress, whether it’s physical, mental, emotional, or environmental. One reason for this is that it lowers levels of the hormone cortisol. That can be advantageous because prolonged high cortisol may cause difficulties sleeping and concentrating, plus leave you feeling fatigued. It might also increase the risk of weight gain and chronic conditions like heart disease.</p><p>People have been using both ashwagandha and shilajit to support their health for generations. And the list of the ingredients’ potential advantages sounds impressive. But what does modern science say about the wellness benefits of shilajit vs ashwagandha?</p><h3>Shilajit vs ashwagandha: comparing benefits for energy and stress relief</h3><p>Research into these two Ayurvedic supplements is still in its infancy. However, there have been some promising results. While each has its own strengths, there are also several potential benefits they have in common.</p><h4>The benefits of shilajit</h4><p>Studies suggest that shilajit may be beneficial for exercise performance, and can support muscle strength and endurance.(3) One mechanism by which it does this is enhancing the function of mitochondria. These act as the powerhouse of your cells, producing energy in the form of adenosine triphosphate (ATP). Increasing ATP production could result in <a href="https://erbology.co/best-healthy-foods-energy/" target="_blank">greater energy</a> and higher stamina.</p><p>Other researchers have theorised that the supplement’s ability to promote energy production is why it’s useful for treating altitude sickness.(1) Studies on animals indicate shilajit could help alleviate symptoms of chronic fatigue syndrome too. However, it’s not clear if these results apply to humans.</p><p>What about the use of shilajit vs ashwagandha for testosterone? There’s evidence to suggest that both could raise levels of the hormone. Sticking with shilajit for now, studies have found the supplement can significantly <a href="https://erbology.co/low-testosterone-causes-symptoms/" target="_blank">increase testosterone</a> and DHEA in healthy men.(4) DHEA, or dehydroepiandrosterone, is a hormone that assists with the production of testosterone. Another review concluded that shilajit is possibly effective at increasing testosterone in men with late-onset hypogonadism.(5) Research also indicates that shilajit could help to treat male infertility, though again, further investigation is necessary to clarify this.(6)</p><p>Finally, on a different note, studies have revealed that shilajit may improve bone mineral density in postmenopausal women.(7) Researchers think this is thanks to its capacity to decrease inflammation and oxidative stress. As such, it could contribute to a lower risk of fractures and conditions like osteoporosis.</p><h4>The benefits of ashwagandha</h4><p>Many studies have verified <a href="https://erbology.co/ashwagandha-benefits/" target="_blank">ashwagandha’s ability to ease stress</a>. Results show that the herb can reduce subjective feelings of anxiety, as well as objective markers like cortisol levels.(8) It also modulates the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your body’s response to stress. The plant might additionally help with other mental health conditions, including depression, although further investigation is necessary to confirm this.(9)</p><p>Another way that ashwagandha aids both energy and stress relief is by helping you sleep. Research shows it enables people to fall asleep quicker, stay asleep longer, and wake up fewer times during the night.(10) Because of this, participants also reported feeling more alert in the morning when they woke up. As such, the herb indirectly supports your energy levels too.</p><p>One mechanism by which ashwagandha benefits sleep quality is through its influence on neurotransmitters that affect our mood. This includes increasing serotonin levels, mimicking the action of gamma-aminobutyric acid (GABA), and modulating GABA receptors. In this way, the herb could promote feelings of relaxation, further supporting your slumber.(11)</p><p>Helping you get good quality shuteye isn't the only way that ashwagandha supports energy. The ingredient might also aid athletic performance by increasing VO2 max and benefiting muscle strength.(12) Returning to our comparison of shilajit vs ashwagandha for testosterone, research has found <a href="https://erbology.co/benefits-of-ashwagandha-for-men/" target="_blank">ashwagandha can raise both testosterone</a> and DHEA in men.(13) However, more studies are necessary to clarify its effectiveness in this regard.</p><p>Finally, preliminary findings suggest that ashwagandha may work to lower blood sugar levels too.(14) That’s because the withanolides it contains could increase the uptake of glucose into cells and raise insulin sensitivity.</p><h4>Shared shilajit and ashwagandha benefits in other areas</h4><p>There are also some shared benefits of shilajit and ashwagandha outside of energy and stress relief. For instance, both ingredients possess antioxidant and anti-inflammatory properties. This is advantageous because chronic inflammation and oxidative stress can increase the risk of developing several harmful health conditions.</p><p>Another similarity between shilajit vs ashwagandha is that they may be able to support cognitive function. Research suggests that shilajit might protect against mental decline thanks to the fulvic acid it contains.(15) That includes preventing the accumulation of tau protein associated with Alzheimer’s disease. Meanwhile, ashwagandha could aid cognitive functions such as memory, attention, and reaction time in older adults with mild impairment.(16)</p>

<h3>Top tips on choosing between shilajit and ashwagandha</h3><p>There’s no clear right or wrong answer when deciding between shilajit vs ashwagandha. The best option for you will depend on your individual needs and wellness goals. For example, if you’re interested in supporting your energy levels, shilajit might be the better choice. Alternatively, if you want a way to ease stress and anxiety or get higher quality sleep, ashwagandha is more appropriate.</p><p>Another factor to consider is which ingredient – if either – is suitable for you. Certain medical conditions or drug prescriptions may not be compatible with these supplements. For instance, you shouldn't take shilajit if you have sickle cell anaemia, thalassaemia, or too much iron in your blood. Conversely, it’s advisable to avoid ashwagandha if you have liver problems, an autoimmune disease, or are on benzodiazepines.</p><p>We recommend speaking to a doctor if you have any existing health conditions or are taking any medication. They’ll be able to advise you on the suitability of shilajit vs ashwagandha for your personal situation.</p><p>Lastly, don’t consume either shilajit or ashwagandha if you are pregnant or breastfeeding. There hasn’t been enough research to confirm whether the ingredients are safe for these groups of people.</p><h3>Can you take shilajit and ashwagandha together?</h3><p>If you can’t decide between shilajit vs ashwagandha, you might be wondering if you can take them both. Although there hasn't been much research into the effects of combining them, studies suggest it’s safe to do so.(17) In fact, there are supplements on the market that include both ingredients.</p><p>Having said that, if you’re blending them yourself, we suggest doing so under professional guidance. You’ll likely want to reduce the recommended dosage of each. It’s probably also wise to take each ingredient alone first, to confirm that you’re not allergic to either of them. Then you can think about getting the above shilajit and ashwagandha benefits together.</p><h3>Taking shilajit and ashwagandha safely</h3><p>Once you’ve decided between taking shilajit vs ashwagandha, the next step is choosing a top-quality product. This is especially important with shilajit, because investigations have discovered that some samples contain concerning levels of heavy metals. Look out for products that are purified to minimise this risk. And, of course, always choose companies you can trust.</p><p>There are a few potential side effects to be aware of when consuming shilajit or ashwagandha. These include gastrointestinal issues, nausea, diarrhoea and vomiting. Ashwagandha may additionally make you feel drowsy, while some people report dizziness after taking shilajit. If you notice any such symptoms, stop using the ingredient immediately.</p><h3>How to use shilajit and ashwagandha</h3><p>The easiest way to take both shilajit and ashwagandha is in powder form. Check the recommended dosage on the product you buy, then mix it into either warm water or milk. For our ashwagandha powder, we suggest taking one teaspoon once or twice a day.</p><p>People generally advise you to take shilajit in the morning on an empty stomach. With ashwagandha, 30 minutes after a meal is preferable. Again, check the instructions on your specific supplements, as they may vary depending on the brand.</p><p>One of our favourite <a href="https://erbology.co/how-to-take-ashwagandha/" target="_blank">methods for taking ashwagandha</a> is making moon milk. This blends warm milk, ashwagandha powder, cinnamon, and agave nectar to create a tasty and soothing bedtime drink.</p><h3>Introducing our organic ashwagandha powder</h3><p>We source our <a href="https://erbology.co/shop/organic-ashwagandha-powder/" target="_blank">organic ashwagandha powder</a> directly from sustainable farms in India. They harvest the plants annually in December and January, then leave the roots to dry in the sun. Next, they grind them into a fine powder and pack it in environmentally friendly, recyclable amber glass jars. These keep it fresh while minimising our impact on the planet.</p><p>We don’t mix in any additives or filler ingredients like artificial flavourings, colourings, or preservatives. What you receive is 100% pure. The powder has a mild, earthy flavour that complements a wide range of drinks recipes.</p><h3>Shilajit or ashwagandha: which is better?</h3><p>As you can see from the above comparison of shilajit vs ashwagandha, one isn’t necessarily ‘better’ than the other. The best option for you will depend on your personal health needs and wellness goals. If you’re after an energy boost, shilajit might be more appropriate. Alternatively, those looking to ease stress and enhance their sleep may be happier with ashwagandha. Whichever you pick, be sure to follow the instructions and safety precautions carefully. And don’t expect results overnight. Ayurvedic ingredients take a little time to show their effects, so be patient and consistent when taking them.</p>

“Shilajit could help support energy levels, while ashwagandha is a great choice for lessening stress and helping you get better sleep.”

Shilajit vs Ashwagandha: Benefits, Energy & Stress Relief - Erbology

Lots of us are searching for natural ways to enhance our energy and lessen our stress levels. And two products you might have seen that claim to do just that are shilajit and ashwagandha. But do they really work? And which is the best one to take? In this article, we compare the benefits of shilajit vs ashwagandha to help you choose between these popular Ayurvedic ingredients. You’ll also find some top tips on how to use them safely.

Shilajit vs ashwagandha: benefits, energy & stress relief

<h3>What are ashwagandha and melatonin?</h3><p>Before we discuss their combined use, let’s get to know melatonin and ashwagandha a little better on their own. Then we’ll look at the specific mechanisms through which they may benefit your sleep.</p><h4>Ashwagandha: an Ayurvedic adaptogen</h4><p>One of the most important ingredients in Ayurvedic medicine, ashwagandha (Withania somnifera) functions as an <a href="https://erbology.co/adaptogens" target="_blank">adaptogen</a>. That means it helps the mind and body become more resilient to both long-term and short-term stress. Studies suggest it can lessen feelings of depression, stress and anxiety, and regulate the production of cortisol.(1) Evidence also shows that the root offers several benefits for sleep – hence the interest in combining ashwagandha and melatonin.</p><p>Interestingly, research indicates that the herb could benefit cognitive function in older adults and people with certain mental health conditions.(2) Experts theorise this is thanks to its antioxidant properties. And that’s not all. <a href="https://erbology.co/ashwagandha-benefits/" target="_blank">Ashwagandha offers potential advantages for physical health</a> too. Studies show the ingredient could support athletic performance by increasing strength and VO2 max.(3) It may additionally help to raise testosterone in men. Research further suggests that ashwagandha might be able to reduce blood sugar levels and lessen inflammation.(4)</p><h4>Melatonin: the sleep hormone</h4><p>Melatonin is a hormone that our bodies naturally produce, mainly in the pineal gland within the brain. Its principal role is to regulate our circadian rhythm, an internal body clock that controls functions like the sleep-wake cycle. In healthy individuals, melatonin levels rise in the evening, causing you to gradually become sleepy. Production of the hormone continues throughout the night – helping us to stay asleep – then drops off in the morning.</p><p>One of the key influences on the secretion of melatonin is light. Darkness triggers the pineal gland to produce the hormone, while light inhibits it. This is one reason why experts recommend avoiding exposure to bright lights at night.</p><p>While our bodies make their own melatonin, it’s also possible to take a synthetic version as a supplement. It’s this that people are talking about when discussing using both ashwagandha and melatonin to improve sleep quality.</p><h3>How ashwagandha supports sleep</h3><p>Although ashwagandha and melatonin are very different substances, they both have the potential to support sleep. With ashwagandha, this is primarily thanks to its ability to regulate the body’s stress response.</p><p>Research shows ashwagandha can have a positive influence on sleep, both for healthy individuals and those who struggle with insomnia. The herb could help you fall asleep more quickly, stay asleep for longer, and wake up less during the night.(5) All of which leads to higher sleep quality and more restful slumber. This may be why participants also reported feeling more alert when they woke up in the morning.</p><p>There are a few mechanisms by which ashwagandha exerts these beneficial effects on sleep. For instance, one reason the herb could help you get better shuteye is that it reduces stress.(1) It can lower levels of the stress hormone cortisol – high quantities of which disrupts your sleep cycle.</p><p>Another way in which ashwagandha might support sleep is through its influence on certain neurotransmitters that affect our mood. As an example, the herb could lessen feelings of anxiety and depression by increasing your serotonin levels. And as anyone who has experienced these will know, both have the potential to cause sleep problems. In addition, ashwagandha may mimic the action of gamma-aminobutyric acid (GABA) and modulate GABA receptors. This could have a calming effect and promote feelings of relaxation, further aiding sleep.(6)</p><p>But what about the sleep-enhancing effects of the other half of the ashwagandha and melatonin duo?</p><h3>How melatonin supports sleep</h3><p>A key difference between ashwagandha and melatonin is that the latter signals to your brain that it’s time for sleep. This helps you to drift off more easily when you get into bed. In addition to regulating slumber, it influences factors like body temperature, blood pressure, and blood glucose.</p><p>If your body doesn’t make enough melatonin, it could result in trouble sleeping. Lots of things can cause low melatonin levels, including caffeine, shift work, smoking, ageing, blue light, jet lag, and alcohol. Taking a supplement could help counter the issue and benefit your slumber.</p><p>Studies have found that melatonin enables people to fall asleep more quickly, snooze for longer, and experience fewer sleep disturbances.(7) This appears to be particularly true for patients with sleep disorders.</p><p>Another difference between ashwagandha and melatonin is that melatonin directly influences your circadian rhythm. As such, research shows it may be able to counteract the effects of jet lag.(8) It also makes the hormone useful in treating sleep disorders like delayed sleep-wake phase disorder and non-24-hour sleep-wake rhythm disorder.</p><p>In addition to taking supplements, there are ways you can boost your body’s natural production of melatonin. These include avoiding screen use and bright lights before bed, and getting exposure to sunlight in the morning. You could also try adding foods that contain melatonin – such as walnuts and kiwi fruits – to your diet.</p><p>So, if both ashwagandha and melatonin work to support sleep, why do people consider taking them together? Isn’t one sufficient?</p>

<h3>Why combine ashwagandha and melatonin for sleep?</h3><p>The fact that ashwagandha and melatonin support sleep in different ways is precisely why the idea of taking both appeals to people. There are many reasons why you might struggle to drift off or stay asleep, from anxiety to clinical insomnia. Combining melatonin with ashwagandha could be an attempt to cover all your bases by approaching the problem from multiple angles.</p><p>More specifically, ashwagandha helps support sleep quality indirectly by relieving stress. Meanwhile, melatonin exerts a more direct influence on slumber by regulating your internal clock and telling the brain it’s bedtime. Because of this, melatonin is likely to have a more immediate effect, whereas ashwagandha’s influence on sleep tends to be slower and more subtle.</p><p>If you’re considering taking ashwagandha and melatonin for a short-term issue like jet lag, you’re probably better off with melatonin alone. However, if you find it difficult to sleep on a regular basis, then the ashwagandha melatonin duo might be ideal. Either way, for the best results, you should combine their use with other snooze-promoting strategies for a more holistic approach. We’ll talk more about those at the end of the article.</p><p>It's easy to see why the combination of these two sleep aids is tempting. But how can you take ashwagandha and melatonin together safely? And what’s the most effective way of doing so?</p><h3>Top tips for using ashwagandha and melatonin for sleep</h3><p>Knowing how and when to use ashwagandha and melatonin enables you to get the most out of taking them. For example, when it comes to <a href="https://erbology.co/how-to-take-ashwagandha/" target="_blank">how to take ashwagandha</a>, there’s no particular time of day that’s best. However, if you’re using it for sleep, we recommend mixing the powder into a glass of warm milk before bed. This creates a soothing Ayurvedic drink known as moon milk that could promote relaxation.&nbsp;</p><p>For melatonin supplements, timing is more important. Taking the tablet about 30 minutes before you go to bed should give you the optimum results.</p><p>In terms of dosage, experts suggest starting with a lower quantity of melatonin – such as 1mg – and seeing how well it works. If it doesn’t help you fall asleep, gradually increase the amount you take, up to a maximum of 5mg. Any more than this is unlikely to boost its effectiveness, but will raise the chances of side effects. The goal is to find the lowest dosage that enables you to sleep.</p><p>The quantity of ashwagandha to take will vary depending on the product you choose. For our powder, it’s up to one teaspoon once or twice a day. If you’re taking both ashwagandha and melatonin, it’s probably preferable to stick to the lower end of this scale.</p><p>It’s worth highlighting that some people don’t recommend mixing melatonin with ashwagandha because both can cause drowsiness. As such, we suggest trying each ingredient individually to see how you respond to it before taking them together. If either makes you very sleepy, don’t combine them.</p><h3>Ashwagandha and melatonin: safety and side effects</h3><p>Experts generally agree that both ashwagandha and melatonin are safe to use. However, there’s a small chance of experiencing side effects. With ashwagandha, that might be drowsiness and gastrointestinal upset. For melatonin, some people report headaches, nausea, and feeling sleepy during the day. Make sure you take precautions if you do feel tired, like not driving or operating machinery.</p><p>It’s important to note that you shouldn’t drink alcohol while taking melatonin and ashwagandha. Not only could alcohol reduce the effectiveness of melatonin, but the combination of the two may produce unwanted effects. These include excessive drowsiness, dizziness and anxiety. It could also worsen conditions like sleep apnoea and put strain on your liver.</p><p>Can you take ashwagandha with melatonin if you’re pregnant or breastfeeding? It’s best not to. This is because there hasn’t been enough research to confirm the safety of either ingredient for people in these groups.</p><p>Likewise, we recommend speaking to a doctor before taking ashwagandha and melatonin if you have an existing health condition or are on any medication. This is to help ensure that you don’t experience any interactions. For example, melatonin may not be suitable for those on antidepressants, blood pressure medication, or medicine for diabetes. Meanwhile, you should avoid ashwagandha if you have liver problems or an autoimmune disorder.</p><p>Finally, there hasn’t yet been much research into the combined effects and safety of ashwagandha and melatonin. We therefore suggest checking with your doctor before using them together, even if you’re healthy and not on medication.</p><h3>Introducing our organic ashwagandha powder</h3><p>Choosing high-quality products is also vital for getting the maximum benefit from taking ashwagandha and melatonin. That’s why we source our <a href="https://erbology.co/shop/organic-ashwagandha-powder" target="_blank">organic ashwagandha powder</a> directly from small, sustainable farms in India. Our team harvests the plant between December and January, then allows it to dry in the sun. Next, they grind it into a fine powder and pack it in environmentally friendly amber glass jars.</p><p>We don’t sneak in any unwanted additives like artificial colourings, flavourings, or preservatives. What you receive from us is 100% pure – just what you need to stave off stress and help you sleep! As well as making moon milk, you can mix ashwagandha powder into warm water to make tea. If you’re taking it during the day, thirty minutes after eating is a good window to aim for.</p><h3>Beyond melatonin and ashwagandha: other ways to improve sleep</h3><p>Taking ashwagandha and melatonin – either separately or together – isn’t the only way you can <a href="https://erbology.co/guide-for-sleeping-better/" target="_blank">support your sleep</a>. Other top tips include:</p><ul><li>Creating an environment conducive to sleep. For example, that could be with blackout curtains to block out light and a fan to keep the bedroom cool.</li><li>Investing in a comfortable and supportive mattress and pillows.</li><li>Sticking to a regular sleep schedule – even on weekends!</li><li>Avoiding caffeine in the evening, as well as long and late naps.</li><li>Instead of lying in bed when you can’t sleep, getting up and doing something else until you’re sleepy.</li><li>Writing down your worries before bed to get them out of your head.</li></ul><h3>Key takeaways on using ashwagandha and melatonin</h3><p>Ashwagandha and melatonin make an appealing duo thanks to their ability to support sleep in different ways. The right option for you will depend on the reasons behind your struggle to drift off or stay asleep. Ashwagandha helps sleep quality by lessening the negative effects of stress, while melatonin tells the body it’s time for bed. For the best results, combine their use with other snooze-improving tactics as part of a holistic approach to slumber.</p>

“Ashwagandha helps support sleep quality indirectly by relieving stress, while melatonin has a direct influence on your sleep-wake cycle.”

Ashwagandha and Melatonin: Sleep Synergy Explained - Erbology

Sleep is crucial for everything from our cognitive functions and mood to immunity, growth and repair. Yet many of us struggle to get enough of it. So it’s no surprise that there’s such interest in sleep aids like ashwagandha and melatonin. In this article, we examine the different ways these can support your slumber and why you might consider trying both.

Ashwagandha and melatonin: their influence on sleep explained

<p>Name: Ana RusuFrom: RomaniaOccupation: Certified Plant-based ChefErbology partner since 2016</p><p>Instagram: <a href="https://www.instagram.com/herbs_and_roots/">@herbs_and_roots</a></p><p>&nbsp;</p><p>"I’m always drooling over&nbsp;my favourite Italian cookbooks... <a href="https://www.amazon.co.uk/Glorious-Vegetables-Italy-Domenica-Marchetti/dp/1452108862">The Glorious Vegetables of Italy</a> by Domenica Marchetti&nbsp;and <a href="https://www.amazon.co.uk/Silver-Spoon-Cookery-Phaidon/dp/0714862452/ref=sr_1_1?adgrpid=54234113918&amp;gclid=EAIaIQobChMI--Xe3suO4gIVCxHTCh0EyAhiEAAYASAAEgJSO_D_BwE&amp;hvadid=259067724603&amp;hvdev=c&amp;hvlocphy=9045999&amp;hvnetw=g&amp;hvpos=1t1&amp;hvqmt=e&amp;hvrand=17572847620356667912&amp;hvtargid=kwd-331782279594&amp;hydadcr=24432_1816108&amp;keywords=the+silver+spoon+cookbook&amp;qid=1557409840&amp;s=gateway&amp;sr=8-1">The Silver Spoon Cookbook</a> are two of my favourites.&nbsp;This last one is also called 'the bible of authentic Italian cooking' and even though it was first&nbsp;released in 1950 and became a bestseller over the last 60 years, it was translated in English&nbsp;only a decade ago.</p><h3><img src="https://erbology.health/storage/images/2019/05/IMG_0457-1024x683.jpg"></h3><h3>I am not sure if I am madly in love with Italian cooking or it is just because&nbsp;most of the flavours are so similar with what I grew up with in my grandma’s kitchen. All recipes&nbsp;in this cookbook are so well developed, using only fresh ingredients and simple techniques for&nbsp;great taste. I would say it's one of the best cookbooks out there.</h3><p>I often check The Silver Spoon before I venture myself into the kitchen. Did I mention it has a huge veggie chapter in it? This revised edition is even better with new menus by celebrated Italian chefs like Massimo Bottura.</p>

<p><a href="https://erbology.co/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0057.jpg"></a></p><p>If you like a good loaf of bread and enjoy baking, check out <a href="https://www.thekitchn.com/tartine-bread-by-chad-robertso-128142">Tartine Bread</a> by Chad Robertson. The bakery, which carries the same name as the book, is located in the heart of San Francisco and has gained an international reputation for its excellent bread and other baked goods.</p><p>I love fermenting foods and&nbsp;<a href="https://www.wired.com/story/noma-guide-to-fermentation-book-review/">The Noma Guide To Fermentation</a> by René Redzepi and David Zilber is another favourite of mine. Located in Copenhagen, Noma is often ranked as one of the best restaurants in the world. Their book, published last year, is a wonderful guide to turning fresh vegetables and fruits into delicious and healthy fermented foods.</p><h3><a href="https://erbology.co/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0033.jpg"></a></h3><p>Finally, I would also like to mention the <a href="https://www.amazon.co.uk/Taste-Persia-Travels-Azerbaijan-Kurdistan-ebook/dp/B01BEGV624">Taste of Persia: A Cook’s Travels Through Armenia, Azerbaijan, Georgia, Iran, and Kurdistan</a> cookbook by Naomi Duguid. I’ve recently discovered it and read it so fast.</p><p>I love how she describes the specific flavours and talks about many local ingredients as well as bits of history. I only have it in ebook format but I’ll definitely buy a hardcover as this one is a collectable.</p><p>When I do recipe research, I always snack. Working from home was always something I dreamed of. One good reason for that was to have more control over my bad habits of eating junk foods. When I thought everything would be easy peasy lemon squeezy, reality struck; I realised how&nbsp;organised and vigilant I had to be in order to keep a decent schedule.</p><p>Lunch breaks and healthy snacks need to be organised, too. That’s how I started making pre-packs of food. So, my workflow wouldn't be disturbed with long breaks spent cooking and cleaning.</p><p>Wholesome snacks are just the perfect answer. I kept stocking up on sweet and savoury healthy snacks. It is so good to open the drawer and find a pack of crackers exactly when inspiration levels are low and you want to call it a day - because being home, we can do that anytime, right?</p><p>&nbsp;<a href="https://erbology.co/shop/organic-greek-olive-cracker-box-2/"><img src="https://erbology.health/storage/images/2019/05/IMG_0118.jpg"></a></p><p>These <a href="https://erbology.co/shop/organic-greek-olive-cracker-box-2/">Erbology Greek Olive Crackers</a> are one of my staple snacks because they simply satisfy my cravings. They are bold and full of flavour, but they are healthy, too. Being raw, all the ingredients are energising, so it’s a win-win!"</p><h3>Some of Ana's recipes inspired by Italian cuisine</h3><p><a href="https://erbology.co/recipes/vegan-risotto/"><img src="https://erbology.health/storage/images/2019/05/Almond-risotto_4-1024x683.jpg"></a></p><p><a href="https://erbology.co/recipes/vegan-risotto/">Spring greens risotto recipe with Sicilian almonds</a></p><p><a href="https://erbology.co/recipes/sweet-potato-gnocchi-walnut-sauce/"><img src="https://erbology.health/storage/images/2019/05/Walnut-gnocchi_2-1024x682.jpg"></a></p><p><a href="https://erbology.co/recipes/sweet-potato-gnocchi-walnut-sauce/">Sweet potato gnocchi recipe with walnut sauce</a></p><p><a href="https://erbology.co/recipes/sicilian-salad-recipe/"><img src="https://erbology.health/storage/images/2020/04/Sicilian_salad_CRATC_3-1-1024x683.jpg"></a></p><p><a href="https://erbology.co/recipes/sicilian-salad-recipe/">Sicilian salad recipe with Erbology Personalised Crackers</a></p>

"I am not sure if I am madly in love with Italian cooking or it is just because most of the flavours are so similar with what I grew up with in my grandma’s kitchen."

Chef Ana Rusu Shares Her Top 5 Plant-Based Cookbooks - Erbology

Inspired by her grandmother's cooking, Erbology's very own plant-based chef Ana Rusu likes to experiment within the traditional cuisines and make wholesome vegan recipes. Here, she shares some of her favourite cookbooks and what she snacks on when she does her research.