<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

<h3>Do energy drinks work?</h3><p>Companies market energy drinks as beverages that boost your mental and physical performance by enhancing concentration and fighting fatigue. And evidence suggests that there is some truth to these claims. Studies show that such drinks can improve cognitive functions like reaction time and memory, plus reduce tiredness.(1) So, why bother looking for alternatives to energy drinks if they work? Because it seems as though the benefits that they offer might come at a cost.</p><h3>Why replace energy drinks?</h3><p>Energy drinks typically contain not only caffeine but also sugar, herbal extracts, B vitamins, and amino acids like taurine. These ingredients are not problematic in themselves – you’ll find many of them in healthy alternatives to energy drinks too. It’s the quantities the companies use that could cause issues.</p><p>For example, though some have a similar <a href="https://erbology.co/caffeine-bad-you/" target="_blank">caffeine content</a> to coffee, other energy drinks contain far more of the stimulant. In moderate doses, caffeine can decrease tiredness, boost mood, and improve cognitive functions.(2) However, consuming too much of it may cause anxiety and sleeping difficulties, increase blood pressure, and alter heartbeat rhythm. This is one reason studies have linked excessive consumption of energy drinks to cardiovascular problems. These include abnormal heart rhythms, decreased blood vessel function, and even heart attacks.(3)</p><p>Another factor highlighting the need for alternatives to energy drinks is their potential impact on the neurological system. Research suggests drinking energy drinks excessively overstimulates the adrenergic system, raising the risk of seizures, cerebral vasculopathy, and manic psychosis.(4)</p><p>The <a href="https://erbology.co/refined-sugar/" target="_blank">high levels of sugar</a> in many energy drinks also cause health problems. Brands like Red Bull can contain as much as 32mg of sugar per 100ml. And one 500ml can of Monster contains 55g of sugar – far more than the NHS’s daily recommended limit of 30g.(5) If you’re finding that hard to visualise, it’s a shocking 14 teaspoons.</p><p>Consuming too many sugary drinks poses an array of potential health concerns. It increases your chances of weight gain, atherosclerosis, heart disease, non-alcoholic fatty liver disease, acne, and type 2 diabetes.(6) It also contributes to dental problems and raises the risk of mental health conditions like depression and anxiety.(7) Such findings make it easy to understand the demand for alternatives to energy drinks.</p><h3>What makes a smarter alternative to energy drinks?</h3><p>To find healthy alternatives to energy drinks, it’s useful to identify the key criteria they need to fulfil. You want something that supports mental and physical performance without causing a crash or harming your wellbeing. So, what might that look like?</p><p>First, it’s best to choose beverages that have little or no added sugar. Not only do sugary drinks damage your health, but they also don’t provide a sustained source of energy. They cause a sharp spike in blood glucose, which gives you an instant energy burst – but it doesn't last. The body releases insulin to regulate your blood sugar levels, and this rapid drop can leave you feeling tired and unable to concentrate. Ingredients like complex carbs, fibre, protein and healthy fats offer a steadier supply of energy, helping you avoid a crash. That’s one reason smoothies make great alternatives to energy drinks.</p><p>Another factor to consider is caffeine. The stimulant does help reduce fatigue and support cognition, so there’s no need to shun it entirely. However, opting for drinks with moderate rather than high levels of caffeine – like green tea – helps you avoid side effects. And if you’re particularly sensitive to the ingredient, caffeine-free alternatives to energy drinks might be preferable.</p><p>There are also several <a href="https://erbology.co/vitamins-good-energy/" target="_blank">nutrients that support energy production</a> in the body.(8) For example, B vitamins play a crucial role in metabolism, helping convert the food we eat into usable energy. Meanwhile, iron is a key component of haemoglobin, which carries oxygen from the lungs to the rest of the body. This is vital for cellular respiration, the process by which cells release energy from glucose. Many alternatives to energy drinks are rich in nutrients like these.</p>

<h3>Naturally caffeinated drinks for energy</h3><p>While energy drinks often include natural sources of caffeine, such as guarana, they usually add synthetic caffeine too. That’s why the content of the stimulant is so high. Whereas if you choose drinks that only have natural caffeine, the quantity should be lower. On top of which, plants with natural caffeine tend to contain other beneficial compounds – including some that modulate its effects. Here are three naturally caffeinated alternatives to energy drinks:</p><h4>Coffee</h4><p>Arguably the most famous natural source of caffeine, studies show coffee is an effective way to get an energy boost. It can reduce feelings of fatigue, benefit athletic performance, and improve cognitive functions like memory, alertness, reaction time, and learning.(9) Plus, unlike energy drinks, it offers benefits for other aspects of wellness. Research links coffee consumption to decreased body fat and a lower risk of type 2 diabetes and heart disease.(10) What’s more, the drink may enhance mood and lessen the risk of depression.(11) Drinking it black with no added sugar is the healthiest way to have coffee as an alternative to energy drinks.</p><h4>Green tea</h4><p>Like coffee beans, <a href="https://erbology.co/matcha-caffeine/" target="_blank">tea leaves naturally contain caffeine</a>. However, a cup of green tea is significantly lower in the stimulant than a cup of joe. The same is true of other teas, including oolong, Pu-erh, and white tea. This means they’re excellent alternatives to energy drinks for those trying to reduce their caffeine intake. Green tea also contains a compound called l-theanine, which has a relaxing influence that modulates the effects of caffeine. Studies show that the combination of caffeine and l-theanine can improve cognitive performance and mood.(12) It helps create the state of calm alertness that makes <a href="https://erbology.co/shop/organic-ceremonial-matcha-green-tea/" target="_blank">matcha tea</a> so popular.</p><h4>Yerba Mate</h4><p>Yerba mate is a herbal tea from South America that provides slightly less caffeine than a cup of coffee. As such, it could help to relieve both mental and physical tiredness. The drink is made using leaves and stems from the Ilex paraguariensis plant, which means it’s not technically tea. Traditionally, you sip it through a metal straw with a filter on the end. However, you can also make the drink in a French press or a teapot. Yerba mate contains a compound called theobromine that may modulate caffeine’s effects, for example by preventing increases in blood pressure.(13)</p><h3>Adaptogenic energy boosters</h3><p>Of course, caffeine isn’t the only substance that can provide us with energy. <a href="https://erbology.co/adaptogens/" target="_blank">Adaptogens</a> also have the potential to tackle fatigue by helping the mind and body cope with stress more effectively. Rather than giving you a temporary boost, they work to support your natural energy levels in the long term. Below are three adaptogenic alternatives to energy drinks. To use them, simply mix a teaspoon of the powder into a smoothie or your favourite hot drink.</p><h4>Maca Root</h4><p>Studies show that this Peruvian vegetable could increase endurance, improve athletic performance, and reduce fatigue from exercise.(14) This may be thanks to its ability to tackle oxidative stress. The plant is also rich in several vitamins and minerals that support energy production, including B vitamins, iron, and magnesium. <a href="https://erbology.co/shop/organic-gelatinised-maca-powder/" target="_blank">Maca root powder</a> has a nutty, earthy flavour with hints of butterscotch and caramel. As such, it complements a wide range of smoothie and shake recipes – perfect for making your own alternatives to energy drinks!</p><h4>Ashwagandha</h4><p>This herb is a fantastic inclusion in alternatives to energy drinks because it fights tiredness in several ways. First, studies show it could have a positive effect on the quality of your sleep and help you feel more alert when you wake up.(15) Second, it may lower levels of the stress hormone cortisol – chronically high amounts of which contribute to fatigue.(16) Third, it might support physical performance by increasing VO2 max and muscle strength.(17) The fact that <a href="https://erbology.co/shop/organic-ashwagandha-powder/" target="_blank">ashwagandha powder</a> could benefit sleep makes it especially advantageous in alternatives to energy drinks. That’s because stimulants like caffeine can be detrimental for sleep, leaving you more tired in the long run.</p><h4>Cordyceps</h4><p>Another adaptogen worth considering when making your own alternatives to energy drinks is <a href="https://erbology.co/shop/organic-cordyceps-dual-extract-mushroom-powder/" target="_blank">cordyceps</a>. This is a medicinal mushroom that can fight physical fatigue and support athletic performance. Studies show it could increase the production of adenosine triphosphate (ATP), which helps deliver energy to your muscles.(18) It may also enable the body to use oxygen more efficiently, aid endurance, and reduce feelings of tiredness. All of which makes it a superb choice when you need energy for the gym or similar activities!</p><h3>Super smoothies and shakes</h3><p>Some of the most important factors for supporting energy are actually the simplest: staying hydrated and eating well. Even mild dehydration could increase fatigue, worsen physical performance, and impair mood, memory, concentration and other cognitive functions.(19) So, you can include water on your list of alternatives to energy drinks! And when it comes to nutrition, homemade smoothies and shakes offer natural ways to tackle tiredness.</p><h4>Green smoothies and protein shakes</h4><p>There are lots of ingredients you can use to whip up smoothies and shakes that provide you with energy. For example, our <a href="https://erbology.co/recipes/peanut-butter-shake-recipe/" target="_blank">peanut butter shake recipe</a> is bursting with B vitamins, plant-based protein, healthy fats, iron, and magnesium.</p><p>You could also try our <a href="https://erbology.co/recipes/pre-workout-smoothie/" target="_blank">pre-workout smoothie recipe</a> as an alternative to energy drinks before hitting the gym. It includes oats for slow-release energy, as well as spinach to give the drink a dose of iron and B vitamins. Plus, we added bananas because the combination of carbs, sugar, and fibre they offer provides a sustained source of energy.</p><p>Including a mix of both fruits and vegetables is a good idea when making alternatives to energy drinks. It means you’ll get natural sugars for a quick boost, along with fibre to release glucose into the bloodstream more slowly and sustain your energy for longer.</p><h3>Tips for transitioning away from energy drinks</h3><p>As you can see, there are plenty of effective alternatives to energy drinks to choose from. Not to mention, several persuasive reasons why making the change is a good idea. However, those who currently consume a lot of energy drinks might find they get withdrawal symptoms when quitting cold turkey. If this applies to you, it may be easier to switch more gradually. For example, you could start by swapping just one energy drink a day for a healthy alternative. The following week, up it to two, and so on, until you’re no longer consuming any energy drinks.</p><p>Another tip is to make it easy to pick alternatives to energy drinks, and hard to choose the real thing. That might involve not keeping energy drinks in the house, and ensuring you always have green tea, coffee or a smoothie available. And let your friends and family know you’re trying to quit, so they can help you and hold you accountable. Feel a craving coming on? Try to distract yourself by going for a walk or immersing yourself in a hobby.</p><p>Finally, if you find that alternatives to energy drinks aren’t enough to tackle your fatigue, you may need to consider other factors. That includes improving your diet, taking steps to <a href="https://erbology.co/guide-for-sleeping-better/" target="_blank">enhance the quality of your sleep</a>, and looking at ways to manage stress. It might be tough, but it’ll be worth it in the end!</p><h3>Final thoughts on alternatives to energy drinks</h3><p>While energy drinks can help fight fatigue, the potential risks of drinking them seem to outweigh those benefits. Happily, there are plenty of effective alternatives to energy drinks that are able to both reduce tiredness and support wellbeing. From naturally caffeinated options like green tea to adaptogens and nutrient-rich smoothies, you’re sure to find one you love.</p>

“There are plenty of healthy alternatives to energy drinks that can reduce mental and physical fatigue without side effects.”

Erbology Guide: Smarter Alternatives to Energy Drinks - Erbology

Fatigue is a common problem in today’s society. Most of us lead busy lives and don’t get enough sleep, causing people to search for other ways to stay alert and focused. Energy drinks are a popular solution, but are they really the best option? In this article, we explore effective alternatives to energy drinks and why you might want to make the switch. We’ve also got some top tips on how to kick the habit without suffering from withdrawal symptoms.

Erbology guide: smarter alternatives to energy drinks

<h3>What actually is yoghurt?</h3><p>Yoghurt, in the traditional sense, is dairy milk which has been fermented with specific types of bacteria. These sour and thicken the milk, creating the tangy, creamy yoghurt we know and love.</p><p>If you’re keen to make your own at home, you’ll need to mimic this process. You’ll also need to make some adjustments to accommodate for the non-dairy milk.</p><p>While the bacteria used to ferment yoghurt seem quite at home in non-dairy milks, you will need a bit of help to get the thick and creamy texture.</p><p>Luckily, we’ll cover all that below!</p><h3>Where does yoghurt come from?</h3><p>A quick-fire fact before we begin: the word ‘yoghurt’ comes from a Turkish word, ‘yoğurmak’, which means to coagulate or curdle.(1)</p><p>We’ve been eating yoghurt for anywhere up to an astonishing 12,000 years, and its health effects were noted as early as 6000 BC.</p><p>Historians attribute the discovery of yoghurt to tribesmen living in the Middle East. They had domesticated cattle and were consuming dairy, but faced the problem that milk sours very quickly. Thus, they needed a way to store it and help it stay edible for longer.</p><p>They solved this problem in an extremely practical - if not at all aesthetically pleasing - way: by storing milk in animal gut bags.</p><p>The intestinal juices caused the milk to curdle and thicken, and they discovered that they quite enjoyed eating it. Plus, it made the milk last much longer.(1)</p><p>To be sure, it’s an impressive demonstration of early food science. But we’re very pleased that yoghurt is no longer made in animal gut bags.</p><p>&nbsp;</p><p><a href="https://erbology.co/recipes/blueberry-compote-recipe/"><img src="https://erbology.health/storage/images/2021/08/R5D30764-scaled-e1635255067797-777x1024.jpg"></a></p><h3>How is commercial yoghurt made?</h3><p>Nowadays, yoghurt is made at an industrial scale. To understand how to make our own vegan yoghurt at home, we need to learn a bit about the process we’re aiming to mimic.</p><p>First, the producers start with pasteurised milk. It’s very important to pasteurise the milk before making yoghurt because raw milk can contain strains of harmful bacteria.</p><p>These include <i>Listeria</i> which can cause food poisoning and is particularly dangerous for pregnant women. As such, if you are pregnant you should avoid any raw milk or yoghurt products. Typically these are only found at non-commercial outlets such as farmers’ markets.</p><p>Next, the producers inoculate the milk with friendly bacteria strains. The bacteria involved in making yoghurt are called <i>Lactobacillus delbrueckii</i>&nbsp;<i>subsp&nbsp;bulgaricus</i> and <i>Streptococcus thermophilus</i>. They work to break down the sugars in the milk into lactic acid (think: tangy) and coagulate the proteins in the milk to make it creamy.(2)</p><h3>Why is yoghurt good for you?</h3><p>In some brands of commercial yoghurt, after the fermentation process is complete the yoghurt is heat-treated (pasteurised) to kill all the bacteria off again.</p><p>However certain types of yoghurt are well-known for having lots of benefits for your health thanks to these health-promoting bacteria. These are called ‘live’ or ‘bio’ yoghurts. While they are still made from pasteurised milk, they contain live friendly bacteria when you eat them.</p><p>It’s perfectly safe to eat live yoghurt as the type and quantity of bacteria present are carefully controlled. What’s more, these two strains of bacteria may contribute to good gut health as they are probiotics.</p><p>This means that they may reach your gut alive and help your microbiome to flourish.(3)</p><p>However, that’s not all yoghurt has to offer. The original dairy version is full of protein and calcium, too.</p><p>So, how do you make a vegan version of yoghurt at home, using natural ingredients, but keeping all of those gut health benefits?</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/recipes/blueberry-compote-recipe/">Blueberry compote recipe with yoghurt and granola</a></li><li><a href="https://erbology.co/low-fodmap-vegan-recipes/">11 delicious low FODMAP vegan recipes</a></li></ul><p>&nbsp;</p><p><a href="https://erbology.co/recipes/homemade-vegan-granola-recipe/"><img src="https://erbology.health/storage/images/2021/03/amaranth-granola-2-1024x683.jpg"></a></p>

<h3>How to make vegan yoghurt</h3><h4>1.Choose your milk</h4><p>The bacteria involved in producing yoghurt are quite happy to work on any plant-based milk, so the world is your oyster. Choose your milk based on your personal preferences.</p><p>The final flavour of the yoghurt will, of course, reflect the milk you’ve used, so bear that in mind. Do you want a tropical coconut yoghurt for your breakfast bowl? Or would you prefer a milder, less sweet flavour to make a vegan tzatziki dip? If it’s the latter, a more neutral flavour such as soy or oat milk will work well for you.</p><h4>2. Figure out if you need a thickener</h4><p>Dairy milk is thicker than plant milk and generally contains more protein. As a result, you may find that your vegan version is too thin unless you compensate with a thickening agent.</p><p>While that might sound scary initially, a thickening agent can be as simple as adding a few spoonfuls of tapioca starch. (If there's any left over, use it as part of a gluten-free flour blend!)</p><p>Generally speaking, it’s the nut milks that really need the thickeners. So, if you’re a beginner, we recommend shelving the almond and cashew milks for another time and starting out with oat, soy or coconut milk. These usually do not need a thickening agent.</p><h4>3. Grab your bacteria</h4><p>Deliberately adding bacteria to your food will feel odd at first - after all we’re constantly trying to <i>avoid</i> them getting in there! However, rest assured that these little guys are going to be doing all the hard work for you.</p><p>There are a couple of ways to source the bacteria you need for homemade vegan yoghurt.</p><p>The easiest and most foolproof way to do it is to use a commercial live vegan yoghurt as your ‘starter’. A few spoonfuls will inoculate your milk and get the fermentation process going. Plus, you already know that you’ve got the right type of bacteria.</p><p>Another way is to use a vegan yoghurt starter, which you can grab at health food shops. These usually come in powder form and contain all the bacteria you need.</p><p>A quick glance at Google will reveal that lots of home yoghurt makers use probiotic supplement capsules as their starter. While there are plenty of lovely-looking recipes out there, in our option it’s better to stick to a natural yoghurt or starter.</p><p>This is because firstly, it’s not the intended use of these capsules and secondly, we always recommend whole foods over supplement capsules for reasons of transparency.</p><p>&nbsp;</p><p><a href="https://erbology.co/recipes/pineapple-and-mango-smoothie/"><img src="https://erbology.health/storage/images/2021/09/R5D31356-1024x683.jpg"></a></p><h4>4. Make your yoghurt</h4><p>To make your vegan yoghurt, pour your milk into a saucepan and heat until simmering. Take it off the heat and allow to cool until lukewarm, then add your starter. Mix it in thoroughly.</p><p>Now, transfer your milk mix into a sterile glass container, such as a large mason jar. Pop it in a warm, dark place and leave it. A yoghurt maker is an excellent choice as you can carefully control the temperature, making the process extra safe.</p><p>After about 12 hours, come back and check on it. It should be thickening up nicely. Give it a taste test: is it tangy enough for your liking? If not, leave it for another few hours and check again later.</p><p>Once you’re happy with the flavour and consistency, move your jar into the fridge. Leave it to cool right down for a few hours, and then it’s ready to go.</p><p>Yes, it really is that simple!</p><p>Even better, you can now use your vegan yoghurt as your starter for the next batch. Simply save a couple of spoonfuls back and use this as a starter when you make your next load of yoghurt,</p><h3>A few ideas for how to use your homemade vegan yoghurt</h3><p>First and foremost, congratulate yourself for having become a domestic god/goddess and produced your own homemade vegan yoghurt.</p><p>Next, how to use it!</p><p>The most obvious way to enjoy vegan yoghurt is in a breakfast bowl. We love to take inspiration from Greece and pile our yoghurt with <a href="https://erbology.co/shop/organic-walnuts/">crisp walnut halves</a> and honey or maple syrup.</p><p>A handful of blueberries and raspberries scattered over your bowl makes an antioxidant-packed breakfast. Top with our crunchy puffed amaranth granola. Or, go a step further and transform your yoghurt into our multilayered <a href="https://erbology.co/recipes/chia-parfait-recipe/">chia pudding parfait</a> with wild fruit.</p><p>But don't limit yourself to breakfast bowls; there are plenty of other ways to use your vegan yoghurt. Why not create a cooling raita with fresh cucumber to serve alongside a curry? Or how about a tzatziki to accompany some fluffy pittas?</p><p>A spoonful of your yoghurt will add probiotics to smoothies and shakes. Or dollop on top of spicy dishes to cool them down. Did we mention that yoghurt was versatile?</p><p>&nbsp;</p><p><a href="https://erbology.co/recipes/chia-parfait-recipe/"><img src="https://erbology.health/storage/images/2018/03/Tigernut-sea-buckthorn-granola-parfait-5-1024x686.jpg"></a></p><h3>Adding flavourings to your yoghurt</h3><p>Now you’ve mastered the basic recipe, it’s time to get creative with your flavours.</p><p>The blender is your friend.</p><p>For example, turn your plain yoghurt into a strawberry yoghurt by blending your mixture with fresh strawberries until smooth.</p><p>If you’re finding that fresh strawberries are adding too much water to the mix, try cooking them down first or using jam.</p><p>Make a refreshing lemony version by adding lemon zest to your milk as you heat it to a simmer.</p><p>Or make a purée of wild berries and stir it into your finished yoghurt once cool.</p><h3>Our favourite vegan yoghurt recipes</h3><p>Still feel like you need a bit of guidance for your first foray into yoghurt making? Turn to our favourite recipes which will teach you how to make vegan yoghurt like a pro.</p><p><a href="https://avirtualvegan.com/vegan-yogurt-recipe/">A Virtual Vegan </a>has a silky smooth and spoonable recipe for vegan yoghurt made with coconut milk and cashews.</p><p>If you’d like to make a nut milk-based yoghurt, The <a href="https://cooking.nytimes.com/recipes/1019407-homemade-nondairy-yogurt">New York Times </a>has a classic and super simple recipe made with cashew milk.</p><p><a href="https://www.smallfootprintfamily.com/homemade-coconut-milk-yogurt">Small Footprint Family</a> offers a recipe for coconut yoghurt with a bit of extra thickness from agar agar (or you can even use coconut meat).</p><h3>Final vegan yoghurt making tips</h3><p>Many people turn to making yoghurt at home in an effort to avoid the additives and preservatives present in commercial yoghurt. If that’s you, then make sure you’re also using good quality, organic ingredients to make your yog.</p><p>This ensures that it won’t contain any nasties such as chemical pesticides, genetic modifications or artificial ingredients.</p><p>Once you’ve made your yogurt, store it in the fridge as you would normally to slow any further bacterial growth. While homemade yoghurt can keep for quite a long time, keep an eye on it and discard it if you notice any unwanted changes in smell or flavour.</p><p>If you’ve ever left a commercial yoghurt out for too long, you’ll know exactly what we mean by an ‘off’ smell!</p><p>Finally: enjoy the fruits of your labour! Making vegan yoghurt at home will save you money and, once you’re practiced, will take up only a few minutes of your week. Plus, it’s more sustainable, healthier, and gives you the chance to be creative with the flavours you love!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/how-to-make-vegan-ice-cream/">How to make vegan ice cream</a></li><li><a href="https://erbology.co/healthy-vegan-dinners/">8 Healthy Vegan Dinners</a></li></ul><p>&nbsp;</p>

"However certain types of yoghurt are well-known for having lots of benefits for your health thanks to these health-promoting bacteria. These are called ‘live’ or ‘bio’ yoghurts. While they are still made from pasteurised milk, they contain live friendly bacteria when you eat them."

How to Make Vegan Yoghurt - Homemade Vegan Yoghurt - Erbology

When people try out veganism for the first time, one food they often miss is yoghurt. After all, it’s such an easy and healthy breakfast, with a few fresh berries scattered on top, that it can be hard to give up. Luckily, many plant-based yoghurts are now available. But if you want to get the creamiest, purest yoghurt made just to your taste, you have to learn how to make vegan yoghurt at home. Good news - t’s easy!