Ashwagandha and holy basil, two adaptogenic plants

Adaptogens are plants traditionally used to help the body handle stress. Two of the best known come from India's Ayurvedic tradition.

Ashwagandha (Withania somnifera)

It's a root with several randomized, placebo-controlled clinical trials. In adults under stress, taking ashwagandha extract for 30 to 60 days was associated with lower perceived stress and lower morning cortisol compared with placebo. Studied doses are usually between 250 and 600 mg of extract per day.

The authors themselves call for larger studies in more diverse populations, so take it as support, not as a treatment.

Holy basil (Ocimum tenuiflorum)

Also called tulsi. In India it has been taken as an infusion for centuries and belongs to the same group of adaptogenic plants.

How to take it

ASH-1000 brings both in a 1000 mg capsule. Many people take it with dinner. If you also want to rest better, it's often combined with magnesium citrate.

It isn't recommended during pregnancy, or with thyroid medication or sedatives, without asking your doctor.

Dietary supplements do not replace a varied diet or medical treatment. If you are pregnant, breastfeeding, taking medication or have a health condition, talk to your doctor before starting.

Sources

• Lopresti et al., Medicine (2019): 60-day randomized trial
• Salve et al., Cureus (2019): 250 and 600 mg per day