<h3>What is ashwagandha?</h3><p>Rather than diving straight into a discussion of using ashwagandha and caffeine together, we’ll start by introducing them individually. Beginning with ashwagandha, this herb has been a central part of Ayurvedic medicine for centuries. The shrub grows natively in parts of Africa, Asia and the Middle East. Also called winter cherry and Indian ginseng, people most commonly use the ingredient in powder form.</p><p>One of the key differences between ashwagandha and caffeine is that the former is an <a href="https://erbology.co/adaptogens/" target="_blank">adaptogen</a>. That means it can help to reduce the negative impacts of stress on the mind and body. This includes both short-term and long-term stress, whether it’s mental or physical. The herb promotes feelings of calm and relaxation, plus lessens fatigue and supports sleep quality. We’ll talk more about its influence on energy and stress below, and how this links with the effects of caffeine.</p><p>Ashwagandha offers potential benefits outside of these areas too. For example, research suggests that it may be able to regulate blood sugar levels.(1) Certain compounds it contains, called withanolides, could positively influence insulin sensitivity and increase the uptake of glucose into cells. That’s advantageous because chronic high blood sugar can lead to problems with the eyes, kidneys, nerves and heart.</p><p>The ingredient also possesses antioxidant and anti-inflammatory properties, protecting us against oxidative stress and chronic inflammation. Experts have linked both of these to an increased risk of conditions like cardiovascular disease, diabetes, and cancer. Interestingly, ashwagandha might additionally help with male infertility and increase testosterone levels in men.(2) So, how does this all compare to caffeine?</p><h3>What is caffeine?</h3><p>As anyone who starts their day with a cup of coffee will know, <a href="https://erbology.co/caffeine-bad-you/" target="_blank">caffeine is a natural stimulant</a>. More specifically, it's a psychostimulant, meaning it boosts the activity of your nervous system. As well as coffee beans, you’ll find it in tea leaves, cocoa beans, guarana, kola nuts, and yerba mate. In fact, caffeine is the most widely consumed psychostimulant in the world.(3)</p><p>Caffeine is famous for its ability to fight fatigue and enhance alertness. Research shows that consuming caffeine can improve cognitive functions like reaction time, attention, learning, and vigilance.(4) It may also be beneficial for memory, although findings on this are currently unclear. The stimulant boosts athletic performance as well, improving endurance and reducing perceived exertion.(5) There might be advantages of caffeine for strength too, but results so far are inconclusive. Again, we’ll look more closely at caffeine’s influence on energy and stress below.</p><p>Yet this stimulant isn’t all about making you feel more awake. One similarity between ashwagandha and caffeine is that they both offer benefits for other aspects of health too. For instance, caffeine might boost your metabolism and increase fat burning, helping reduce the risk of obesity. And while caffeine may raise blood pressure in some people, studies show that moderate consumption can decrease the risk of heart failure, cardiovascular disease, and stroke.(6)</p><p>On the face of it, it appears as though ashwagandha and caffeine are total opposites. One wakes you up, while the other calms you down. So why would you take them together? Won’t they just cancel each other out?</p><h3>Why combine caffeine and ashwagandha?</h3><p>Although traditionally added to warm milk in the evening, many people are now taking ashwagandha with coffee in the morning. The idea behind this is that the calming influence of ashwagandha can mitigate some of caffeine’s negative side effects. That includes reducing anxiety, avoiding jitteriness, and preventing a caffeine crash. Rather than cancelling one another out, combining ashwagandha and caffeine may help you to get the best out of both. That’s why the blend is popular with those looking for a steady energy boost that puts less stress on the body.</p><p>It's important to note that there hasn’t been much research into the combined influence of ashwagandha and caffeine. However, one study on the effects of a drink containing both caffeine and adaptogens found that they modulated the stimulant. Taking them together resulted in a more gradual but longer-lasting improvement in mood and cognition.(7)</p><p>The easiest way to combine ashwagandha and caffeine is to mix ashwagandha powder into a caffeinated drink. In addition to blending ashwagandha and coffee, you could stir the adaptogen into black or <a href="https://erbology.co/matcha-caffeine/" target="_blank">green tea</a>. This makes it easy to add the herb to whatever beverage you normally get your caffeine from.</p><p>Having said that, we don't advise using ashwagandha in energy drinks. One reason for this is that these drinks contain a lot of other ingredients besides caffeine, and it’s difficult to know if it’s safe to take the herb with all of them. Moreover, energy drinks can have negative effects on wellbeing because of the high levels of sugar and caffeine they contain.(8) As such, we don’t recommend them as a healthy way to fight fatigue.</p>

<h3>How ashwagandha and caffeine affect energy levels and focus</h3><p>To understand the potential benefits of an ashwagandha caffeine blend for energy, we need to examine how the ingredients work. Starting with caffeine, this fights tiredness by blocking the effects of adenosine, a neurotransmitter that makes us feel sleepy.(9) It binds to adenosine receptors in the brain, which prevents adenosine from doing so. This leads to increased energy and focus. Caffeine may also increase the release and activity of dopamine and norepinephrine, further reducing fatigue and supporting cognitive function.</p><p>All of this means that you normally <a href="https://erbology.co/caffeine-system/" target="_blank">feel caffeine’s alertness-enhancing effects quite quickly</a>. Ashwagandha, on the other hand, supports energy in a slower but more sustained fashion. For example, studies have found that taking it consistently can increase VO2 max and help with muscle strength.(10) As such, combining ashwagandha and caffeine could be useful for those who want to improve exercise performance in both the short and long term.</p><p>Studies also suggest that ashwagandha supports cognition. Research has revealed that, like caffeine, the herb could benefit reaction time, vigilance, and executive functioning, plus reduce mental fatigue.(11) Investigators theorised that this may be due to its ability to mimic the neurotransmitter gamma-aminobutyric acid (GABA).</p><p>Another way in which ashwagandha supports energy and focus is by helping you to get better quality slumber. Studies show that it increases sleep duration and decreases sleep latency and sleep disturbances. On top of which, it leaves you feeling more alert when you wake up in the morning.(12) This is also a reason why people choose to take both ashwagandha and caffeine. Research indicates that the herb might help to tackle the sleeplessness that caffeine sometimes causes.(13)</p><h3>How ashwagandha and caffeine affect stress</h3><p>Perhaps the most well-known <a href="https://erbology.co/ashwagandha-benefits/" target="_blank">benefit of ashwagandha</a> is its ability to lower stress. Studies have revealed that the ingredient regulates the production of cortisol.(14) High levels of this stress hormone can lead to irritability, fatigue, trouble focusing, and several other issues. This is another potential advantage of taking ashwagandha and caffeine together, because caffeine may temporarily increase the secretion of cortisol.(15)</p><p>Caffeine activates the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your body’s stress response. Conversely, ashwagandha modulates the HPA axis.(16) In this way, consuming them together could lessen the chances of the stimulant making you feel stressed.</p><p>Research shows that ashwagandha is able to ease feelings of anxiety too.(17) This may be because it can increase serotonin levels and modulate GABA receptors, benefiting your mood and promoting relaxation. This is good news on its own, but also a persuasive reason to combine ashwagandha and caffeine. Many people find that caffeine increases their anxiety, especially in large doses – and studies back this up.(18) Using ashwagandha alongside the stimulant might help to counteract this side effect and prevent it from negatively affecting your mood.</p><p>Interestingly, evidence suggests that both ashwagandha and caffeine (in moderate amounts only) could ease feelings of depression. Again, this is due to their influence on certain neurotransmitters like dopamine and serotonin. However, further research is necessary to clarify how effective either ingredient is in this regard.</p><h3>Advice on using ashwagandha with caffeine</h3><p>The best way to combine ashwagandha and caffeine will depend on your personal circumstances. For example, if you’re sensitive to caffeine, you might want to mix the powder into tea rather than coffee. Even if you’re not, it’s important to note ashwagandha isn’t a free pass that allows you to consume unlimited caffeine! The ingredient may help reduce side effects like anxiety and jitteriness, but moderation is still key.</p><p>Likewise, although ashwagandha could lessen the risk of caffeine-related sleep difficulties, it won’t eliminate them. As such, we recommend drinking coffee and ashwagandha in the morning rather than later in the day. Some people experience mild discomfort when taking ashwagandha on an empty stomach, so we advise having it with breakfast. And, of course, don’t consume more than the suggested dosage. This will vary by product, so check the label.</p><p>While experts agree that both caffeine and ashwagandha are safe, they do have potential side effects. As well as anxiety and sleeplessness, having too much caffeine can cause headaches and raise blood pressure. Meanwhile, ashwagandha may make you feel drowsy or experience gastrointestinal upset.</p><p>Another point to bear in mind is that combining ashwagandha and caffeine isn’t suitable for everyone. For example, women who are pregnant or breastfeeding should limit their caffeine intake and avoid functional foods like ashwagandha.</p><p>If you have an existing health condition or are on any medication, speak to a doctor before taking ashwagandha and caffeine. Both ingredients have the potential to interact with medicines, so you need to make sure they’re appropriate for your needs. Likewise, you shouldn’t consume ashwagandha if you have an autoimmune disorder, thyroid disorder, or liver problems.</p><h3>Meet Erbology’s organic ashwagandha powder</h3><p>In order to get the maximum potential benefits from combining ashwagandha and caffeine, you have to choose top-quality ashwagandha. That’s why we source our <a href="https://erbology.co/shop/organic-ashwagandha-powder/" target="_blank">organic ashwagandha powder</a> directly from ethical farms in India. They use strictly organic techniques to cultivate the plants, and harvest them annually between December and January. Our team then allows the roots to dry naturally in the sun before grinding them into a fine powder.</p><p>As with all our functional foods, we don’t sneak in unwanted additives to the mix. You won’t find any artificial colourings, flavourings, or preservatives here – just 100% pure ashwagandha root. We pack the powder in amber glass jars to keep it fresh and help reduce our impact on the planet. Please reuse or recycle yours once it’s empty!</p><p>The powder has a mild, earthy flavour that won’t overpower your tea or coffee if that’s how you’re combining ashwagandha and caffeine. For times when you want to enjoy it without the stimulant, we recommend <a href="https://erbology.co/how-to-take-ashwagandha/" target="_blank">making moon milk</a>. Add a teaspoon of powder to a glass of warm milk, along with a sprinkle of turmeric or cinnamon. You can also sweeten the drink with a little agave nectar if you prefer.</p><p>Alternatively, you might like to try stirring your ashwagandha powder into soup or stew recipes. Hot liquid draws out the active compounds from the powder, enabling you to get the most out of taking it.</p><p>If you’ve never tried the herb before, we recommend consuming it on its own before mixing ashwagandha and caffeine. This will enable you to see how your mind and body respond to the ingredient.</p><h3>Final thoughts on combining caffeine and ashwagandha</h3><p>There are several reasons why taking ashwagandha and caffeine together can be beneficial for energy, focus, and stress relief. Both ingredients have the potential to fight fatigue and support our cognitive functions, but they work in different ways. Caffeine provides more of an immediate and short-term boost, while ashwagandha’s effects are gradual and sustained. Further, ashwagandha may help to counteract some of the negative side effects of caffeine, like anxiety and sleeplessness. It might also modulate the stimulant’s influence on the body’s stress response. Perhaps it is possible to get the best of both worlds!</p>

“Caffeine provides more of an immediate and short-term boost, while ashwagandha’s effects on energy and cognition are more gradual and sustained.”

Ashwagandha and Caffeine: Energy, Focus, and Stress Balance - Erbology

Today, we’re talking about the potential advantages of combining ashwagandha and caffeine. Join us as we explore their ability to support energy levels and cognitive functions in different ways. We’ll also discuss how ashwagandha may be able to mitigate some of the negative side effects of caffeine.

Ashwagandha and caffeine: energy, focus, and stress balance

<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 is intuitive eating?</h3><p>Intuitive eating is a method that advocates listening to your body and enjoying your food. Simply put, you eat when you’re hungry and stop when you’re full. The intention is to develop a healthy attitude towards both food and body image.</p><p>Unlike traditional diets, intuitive eating doesn’t tell you what you can and cannot eat. There are no meal plans, recipes, calorie restrictions, or forbidden foods. In many ways, you could consider it to be an anti-diet. However, it still aims to improve your mental and physical health through its intuitive eating principles.</p><p>Dieticians Evelyn Tribole and Elyse Resch coined the term in their 1995 book, <i>Intuitive Eating: A Revolutionary Diet Approach</i>. Although they formulated the first intuitive eating definition, the roots of the concept are far deeper. In essence, it’s returning to a natural way of eating. The problem is that restrictive <a href="https://erbology.co/truth-fad-diets/">fad diets</a> and our preoccupation with our appearance have disrupted our intuitions about food.</p><p>This approach asserts that by following the 10 intuitive eating principles, we can change that. By learning to trust our body’s natural hunger and fullness cues, we’re able to build a healthier relationship with food. As part of this, intuitive eating promotes enjoying the food that you love without feeling guilty.</p><p>At the same time, intuitive eating recognises the risks of obesity. Therefore, it also advocates finding joy in exercise and avoiding using food as a way to deal with difficult emotions.</p><p>Overall, the intuitive eating principles are intended to help you break free of harmful diet cycles. Instead, you can use them to develop a positive and sustainable approach to healthy eating.</p><p><img src="https://erbology.health/storage/images/2020/11/veggie_burger1.jpg"></p><h3>The 10 principles of intuitive eating</h3><p>In their book, Tribole and Resch discuss 10 intuitive eating principles. These outline the main ideas behind the philosophy to give you a better understanding of how it works. Here’s an overview:</p><h4>1. Reject the diet mentality</h4><p>A diet mentality involves being fixated with food and constantly searching for a miracle diet to solve all your problems. The first of the intuitive eating principles is to free yourself from this harmful way of thinking.</p><p>It’s important to recognise that the promises of rapid, easy, and permanent weight loss these fad diets make are unrealistic. You’re not a failure because they haven’t worked for you. They promote an unhealthy mindset, and can be damaging for both your mental and physical health. Intuitive eating is a non-diet approach that aims to help you break out of this vicious cycle.</p><h4>2. Honour your hunger</h4><p>Many weight loss programs tell people to consider hunger as an enemy, or even a sign of success. It’s neither. Hunger is your body’s way of telling you that you need to eat. If you resist this urge and restrict your food intake, it can actually trigger a drive to overeat. When you’re excessively hungry, you’re more likely to make poor food choices.</p><p>The intuitive eating principles involve recognising, respecting, and responding to your body’s natural hunger signals. This enables you to keep yourself adequately fed, with sufficient energy and nutrients for your body to function healthily. Plus, you’ll also feel satisfied psychologically.</p><p><img src="https://erbology.health/storage/images/2021/06/Banana-bread-ingredients-scaled.jpg"></p><h4>3. Make peace with food</h4><p>Hunger is not the enemy, and neither is food. A lot of diets heavily restrict the type of food you can eat, for example by cutting out carbs. However, telling yourself that you’re not allowed something may cause feelings of deprivation and cravings for that food. After all, we know it’s common to want the exact things we can’t have! This in turn might lead to bingeing, overeating, and subsequent guilt. Again, this is not healthy.</p><p>Under the intuitive eating principles, you give yourself permission to eat whatever you want. This means you’re more likely to feel satisfied with your meals, and not experience obsessive desires for ‘bad’ foods.</p><h4>4. Challenge the food police</h4><p>Don’t worry, this doesn’t mean that you need to confront anyone! The food police are actually inside your own head. They’re those voices telling you that you’re bad for eating a chocolate bar, or good for surviving on minimal calories. The ones that make you feel guilty for having a slice of cake at a friend’s birthday party. The voices that insist you’re a failure because a certain diet didn’t work for you.</p><p>With the intuitive eating principles, you first learn to recognise these negative thoughts for what they are. Then you challenge them. This helps you to develop a healthier relationship with food.</p><p><img src="https://erbology.health/storage/images/2021/06/Banana-bread-scaled.jpg"></p><h4>5. Discover the satisfaction factor</h4><p>Eating should be enjoyable! A meal is an experience to savour, not something to rush. Yet unfortunately, in today’s busy world, many of us end up eating on the go or while doing other things. Not only does this take away some of the pleasure of eating, it also encourages you to eat a greater amount of food.(1)</p><p>Intuitive eating principles recommend that you make your meals an enjoyable experience. Take your time, focus on your food, and adopt a more <a href="https://erbology.co/mindful-eating/">mindful approach to eating</a>. This will enable you to get more satisfaction from your meals, while simultaneously making it less likely that you’ll overeat.</p><h4>6. Feel your fullness</h4><p>Just as you need to pay attention to your hunger, the intuitive eating principles instruct you to respect your satiety. Your body will signal when it’s comfortably full, and this is your cue to stop eating.</p><p>Check in with yourself during and after meals to see how you feel and tune into your current hunger levels. This will help you to understand when you’re satisfied and avoid overeating.</p><h4>7. Cope with your emotions with kindness</h4><p>Lots of us don’t simply eat to satiate our hunger. Emotional eating is a strategy where we use food to try and deal with uncomfortable feelings, like sadness or boredom. While this might provide some short-term relief, it isn’t going to solve the problem. On top of which, it can result in overeating and make you feel worse in the long run.</p><p>Intuitive eating principles recommend a different approach. Find other, kinder ways of dealing with difficult emotions that arise. For example, you could try going for a walk in nature, meditating, journaling, or spending time with a close friend. Other options include taking up a creative new hobby, such as music or art, or speaking to a therapist.</p><p><img src="https://erbology.health/storage/images/2020/03/stephanie-greene-1aB-1s4BIEo-unsplash-e1585569208882.jpg"></p><h4>8. Respect your body</h4><p>Thanks to social media and other external influences, many people have unrealistic expectations of what their body should look like. This can lead to a lot of negative feelings and harsh internal criticism, plus a continual search for miracle diets.</p><p>Intuitive eating principles say that we first need to accept and appreciate our bodies as they are. It doesn’t mean you shouldn’t try to be healthier, but simply involves being more realistic about what you can achieve. This helps you to make more logical choices about what you eat, and can also improve your mental health.</p><h4>9. Movement – feel the difference</h4><p><a href="https://erbology.co/diet-exercise-weight-loss/">Exercise is an important part of losing weight</a> and staying healthy. However, when you approach it purely from the perspective of burning calories, it can feel like a chore. Instead, try to focus on how being active makes you feel.</p><p>Find activities that you genuinely love and look forward to. This could be anything from long walks to yoga sessions, gardening, or dance classes. Concentrating on the feelings of enjoyment, energy, or vitality that you get from these makes it easier to stay motivated. The benefits of exercise go far beyond weight loss.(2) As such, following the intuitive eating principles could be even more advantageous than you think!</p><p><img src="https://erbology.health/storage/images/2023/01/running-scaled.jpg"></p><h4>10. Honour your health – gentle nutrition</h4><p>You don’t need to eat perfectly all the time in order to be healthy. One slip-up doesn’t have to derail you, and one indulgent meal won’t make a difference in the long run. What matters is what you do overall.</p><p>Building a consistent and sustainable habit of healthy eating is key. This means not only choosing nutritious foods, but foods that you enjoy. The purpose of these intuitive eating principles is to encourage you to make positive food choices that leave you feeling good. That’s in terms of your physical health, your mental state, and your taste buds.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/truth-fad-diets/">The truth about fad diets</a></li><li><a href="https://erbology.co/plant-based-protein/">Is plant-based protein good for you?</a></li></ul>

<h3>What are the benefits of intuitive eating?</h3><p>The philosophy behind these 10 intuitive eating principles sounds positive, but what does the science say about its potential benefits? Research on this approach is still in its infancy, however the initial results are encouraging.</p><p>For example, studies suggest that intuitive eating can lead to improved psychological health. This includes better body image, lower levels of depression, and greater self-esteem.(3) The nature of the approach also makes it a more sustainable eating style compared to highly restrictive diets.</p><p>Regarding physical benefits, research has found a link between following intuitive eating principles and lower BMI (Body Mass Index).(4) Likewise, intuitive eating seems to correlate with improved blood pressure and cholesterol levels. However, further investigation is required to clarify this.</p><p><img src="https://erbology.health/storage/images/2022/07/5D30631-scaled.jpg"></p><h3>Do intuitive eating principles help with weight loss?</h3><p>So far, so good. But do these intuitive eating principles work if you’re trying to lose weight? Here’s where things get more complicated.</p><p>It’s important to remember that with intuitive eating weight loss is not the primary focus. Instead, it emphasises the development of a positive relationship with food and eating. In line with this, research indicates that intuitive eating is more effective for weight maintenance than for weight loss.</p><p>Studies have found that for obese patients, adhering to intuitive eating principles does not reliably result in losing weight.(5) This could be because eating highly processed foods disrupts hunger cues, decreasing satiety and causing people to consume more calories.(6) Likewise, if your body is craving unhealthy foods, following that intuition might not always be beneficial for weight loss.</p><p>Overall, the findings indicate that the 10 intuitive eating principles may help you to maintain a healthy body weight. However, if you’re hoping for significant weight loss, solely relying on this approach cannot guarantee success.</p><p>That being said, the fact remains that intuitive eating principles can improve your relationship with food and body image. Therefore, they may still be a useful part of your toolkit when it comes to healthy and sustainable weight loss.</p><h3>Are there any risks to intuitive eating?</h3><p>While there are lots of potential benefits to following these intuitive eating principles, the approach might not be for everyone. For example, there are some health conditions that may require you to follow a certain diet or exclude specific foods. If this applies to you, you should continue to do so.</p><p>Likewise, intuitive eating could be unsuitable if you currently have a very unhealthy relationship with food and eating. For instance, those suffering from eating disorders may initially find it difficult to interpret their body’s hunger and fullness cues. In such cases, it can be helpful to speak to a doctor before getting started.</p><p><img src="https://erbology.health/storage/images/2018/09/Rose-water_5.jpg"></p><h3>How to get started with these intuitive eating principles</h3><p>Beginning your intuitive eating journey can be tricky, because there are no set meal plans or food lists to follow. For those who are used to restrictive diets, this could be daunting at first. However, the tips below offer a helpful guide to get you started:</p><ul><li>Stop labelling foods as ‘good’ or ‘bad’</li><li>Tune in to your body’s cues, and aim to only eat when you’re hungry</li><li>Likewise, stop eating when you’re comfortably full – even if that means saving some of your meal for tomorrow</li><li>Reflect on your reasons for eating, to try and avoid using food to deal with difficult emotions</li><li>Try to eat mindfully, paying attention to your food and not rushing your meals</li><li>Remember, intuitive eating is not simply eating whatever you want, whenever you want. You should still aim for a diet that’s rich in health-boosting ingredients. These include fresh fruit and vegetables, whole grains, legumes, plus nuts and seeds such as <a href="https://erbology.co/shop/organic-almonds/">almonds</a> and <a href="https://erbology.co/shop/organic-chia-seed-powder/">chia seed powder</a></li><li>Detox your social media to avoid being bombarded with edited images that promote unrealistic expectations for how you should look</li><li>Make sure you follow all 10 intuitive eating principles – including the one about staying active!</li></ul><h3>Related reading</h3><ul><li><a href="https://erbology.co/herbalism/">What is herbalism?￼</a></li><li><a href="https://erbology.co/your-natural-detox-diet-plan/">Your natural detox diet plan</a></li></ul>

"By learning to trust our body’s natural hunger and fullness cues, we’re able to build a healthier relationship with food."

What is Intuitive Eating - Erbology

Intuitive eating principles are intended to offer a wellness-boosting alternative to dieting. They’re designed to promote body positivity and encourage a healthy relationship with food. But what are the 10 principles of intuitive eating – and more importantly, do they work? Let’s investigate.