What Is Ashwagandha? Benefits, Side Effects & Dosage

Man holding Myvitamins Ashwagandha

Ashwagandha, otherwise known as Indian Ginseng, is a popular herb thought to benefit stress and fitness performance. Read on to find out more. 

In this article you’ll find: 

What Is Ashwagandha? 

Ashwagandha is a well-known adaptogen used in Hindu culture. Adaptogens are herbs that according to traditional medicine, help the body to adjust to emotional, physical or biological stress. 

Adaptogens have a broad, non-specific effect and work on multiple body systems at once. In technical terms, they are thought to help to control the release of stress hormones from the adrenal glands. Whilst more research is needed to confirm these claims, these herbs have shown promising results in thousands of clinical trials.  

Ashwagandha root

What Are The Benefits Of KSM-66? 

KSM-66 is a high strength source of ashwagandha that’s extracted from the root of the plant. Recent studies on KSM-66 show a variety of benefits:

Stress & Anxiety

Supplementation of KSM-66 over 8 weeks showed a 30% reduction in cortisol levels. This stress hormone works with the brain to control mood. 1


Since the emergence of Covid-19, 22% of people reported that their sleep quality had got worse. In 2019, a trial testing KSM-66 against a placebo showed that after 10 weeks, ashwagandha improved sleep quality and decreased nervousness in the evening. 2

Muscle Strength & Recovery

On a study of males over 8 weeks, KSM-66 increased muscle strength (tested on bench press and leg exercises.) Test subjects also showed a reduction in exercise-induced muscle damage and a lower body fat percentage. 3

Cardio Endurance

During a trial with over 12 weeks, subjects took 300mg of ashwagandha twice a day and carried out 20 minute shuttle run tests. Results showed improvements in energy, cardiovascular endurance and stamina. 4

Can You Take KSM-66 Every Day? 

Yes, it’s safe to take ashwagandha everyday. Supplements are a convenient way to do this. Myvitamins Ashwagandha Capsules are a high quality source, with 500mg of ashwagandha root per capsule.

For a fruity source of this herb, try our Red Apple Ashwagandha Gummies. These bestsellers contain 150mg of ashwagandha extract plus added vitamin B6 to help reduce fatigue and maintain psychological function. 5


Does Ashwagandha Have Any Side Effects? 

Like with any herbal supplement, taking too much KSM-66 can have side effects. These include sickness, diarrhoea and vomiting. If you start to feel unwell, please seek medical advice. 

How Long Does It Take For Ashwagandha To Work? 

You won’t see results from this herb overnight. Clinical trials usually test over a period of at least 8 weeks before seeing change, so we recommend trying it for a couple of months. 

Who Should Take Ashwagandha? 

Ashwagandha has benefits for the whole body and is suitable for anyone looking to boost their wellbeing routine from within. It can be especially useful for those with suffering from stress or those with a busy lifestyle.

Take Home Message  

KSM-66 is a high-strength source of ashwagandha that has a whole host of benefits including stress relief, endurance improvements and more. Capsules are a quick and easy way to support your intake.

  5. Vitamin B6 contributes to a reduction in tiredness and also contributes to normal psychological function

Sanna Atherton - Registered Nutritionist, MBA, mBANT, mCNHC

Sanna Atherton - Registered Nutritionist, MBA, mBANT, mCNHC

Writer and expert

Sanna’s background in forensic science and power engineering led her to the fascinating world of Nutrition. She now helps stressed, worn out, time poor people find their happy weight and get back to their vibrant, fulfilled selves. As well as Corporate Wellbeing Programmes, Sanna has developed bespoke online nutrition courses, recipe eBooks and delivers 1:1 life-changing health coaching.