Ashwagandha: stress, sleep and strength

Ashwagandha is an adaptogenic herb extract. Studies show less stress and anxiety, better sleep and a small boost to strength and recovery.

• Dose: 300–600 mg of a standardised extract a day, usually in the evening; effects show in 4–8 weeks.
• Avoid it in pregnancy and breastfeeding, with thyroid disease (especially hyperthyroidism), autoimmune or liver disease; on sedatives, sleeping pills or thyroid medicine, ask a doctor first.
• Rare cases of liver injury are reported — stop at once if your skin or eyes turn yellow or urine gets dark.