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Natural doesn’t always mean harmless. Ashwagandha is famous for its adaptogenic properties — stress reduction, hormonal balancing, and sleep enhancement (1).  But it’s also a bioactive substance that interacts with your body in complicated ways. But occasionally, it can have strange and uncomfortable( if not downright dangerous) side effects. Here’s what to know before introducing it to your routine. Common Side Effects Ashwagandha is well-tolerated by most. But they are real for others. Digestive disturbance is the most frequent, which can include nausea, loose stools, or stomach cramps — particularly when using high doses (2). Drowsiness or sedation is another. Because it’s a nervous system relaxant, some...

You’ve probably heard of ashwagandha as a natural remedy for calm, sleep support, and hormonal balance — and maybe even a younger you.  But what is really going on when you take it? How does your body respond?  Let’s take a closer look at how this hoary botanical plays with the body — step by physiological step — and consider what the evidence actually supports. How Ashwagandha Operates in the Body Fundamentally, ashwagandha is an adaptogen — a plant believed to help the body manage stress.  Its active constituents include withanolides, alkaloids, and other bioactive compounds. One of the most profound effects is on cortisol, the stress...

Abstract Summary Objective To determine how the timing of melatonin intake affects sleep quality and duration through analysis of clinical trials and meta-analyses. Context  Melatonin is a hormone that regulates the sleep-wake cycle. Endogenous levels rise one to two hours before bedtime, and taking supplements during this window enhances sleep onset and quality. Dosing too early or too late can reduce benefits or disrupt circadian rhythm. Methods Used Approach A literature review of randomized controlled trials, pharmacokinetic studies, and meta-analyses was conducted to assess the effects of melatonin timing and dosage on sleep outcomes. Data Collection Data were sourced from...

Abstract Summary Objective To summarize clinical findings on individuals who should avoid or use caution when taking melatonin, based on physiological, pharmacological, and safety considerations. Context Melatonin is a hormone that regulates the sleep–wake cycle. Although generally safe for short-term use, evidence suggests potential risks for specific groups, including children, pregnant individuals, and those with chronic illnesses or medication sensitivities. Methods Used Approach A focused literature review was conducted using data from PubMed, NIH, Mayo Clinic, and NHS health databases. Emphasis was placed on safety data, pharmacological interactions, and hormonal outcomes. Data Collection Clinical and observational studies were reviewed for...