Can You Take Ashwagandha and Beetroot Together? Benefits, Safety & How to Use Both Effectively
In the world of natural wellness, combining powerful supplements has become a popular strategy for optimizing health. Two standouts in this space are ashwagandha, a revered adaptogen from Ayurvedic medicine, and beetroot, a nitric oxide powerhouse known for boosting energy and circulation. But many health enthusiasts wonder: can you take ashwagandha and beetroot together?
The short answer is yes—and the combination might offer unique benefits for stress management, energy levels, and overall vitality. This guide explores everything you need to know about using these two superfoods in tandem, including their synergistic effects, safety considerations, and practical usage tips.
What Are Ashwagandha & Beetroot Used For?
Before diving into their combined use, let's understand what makes each supplement valuable on its own.
Ashwagandha: The Stress-Busting Adaptogen
Ashwagandha (Withania somnifera) is an ancient herb central to ashwagandha ayurveda benefits, traditionally used to support the body's stress response. As an adaptogen, it helps regulate cortisol levels, promoting better stress and sleep quality. Research suggests ashwagandha may support hormone balance, cognitive function, and immune health. It's particularly valued for ashwagandha for stress and sleep, making it a go-to supplement for those dealing with modern-day pressures.
Beetroot: The Natural Nitric Oxide Booster
Beetroot is packed with dietary nitrates that convert to nitric oxide in the body, supporting healthy blood flow and oxygen delivery to tissues. This makes beetroot exceptional for stamina and circulation, athletic performance, and cardiovascular health. The beetroot blood pressure benefits are well-documented, with studies showing it can help maintain healthy blood pressure levels. Athletes often use beetroot for stamina and circulation before workouts to enhance endurance.
Together, these supplements represent a powerful pairing of adaptogens and nitric oxide boosters—one calming the stress response while the other energizes the body.
Can You Take Ashwagandha and Beetroot Together?
The question "can you take beetroot and ashwagandha together?" is increasingly common as people explore supplement stacking for energy and wellness. The good news: yes, you can i take beetroot and ashwagandha together safely for most healthy adults.
There are no known significant interactions between ashwagandha and beetroot when taken at recommended doses. In fact, the ashwagandha and beetroot combination creates a complementary effect—ashwagandha works on your stress response and nervous system, while beetroot enhances circulation and physical energy. This means can you take ashwagandha with beetroot isn't just possible; it's potentially beneficial for those seeking balanced energy without the jitters.
This pairing represents smart combining herbs and superfoods, where each ingredient targets different physiological pathways without interference.
Health Benefits of Taking Both Together
The benefits of taking ashwagandha and beetroot together extend beyond what each offers individually. Here's how this dynamic duo works synergistically:
Balanced Energy and Stress Management
Beetroot provides physical energy through improved oxygen delivery, while ashwagandha offers mental clarity and stress resilience. This creates a unique effect often described as beetroot for energy + ashwagandha for stress—you get sustained vitality without the anxious edge that stimulants can cause.
Enhanced Athletic Performance
Athletes particularly benefit from this combination. Beetroot improves blood flow and endurance, while ashwagandha supports muscle recovery and reduces exercise-induced stress. Together, they may enhance both training capacity and recovery.
Cardiovascular and Metabolic Support
Both supplements support heart health through different mechanisms. Beetroot's nitric oxide production helps maintain healthy blood vessels, while ashwagandha's cortisol-lowering effects may support healthy blood pressure and blood sugar levels.
Mood and Cognitive Performance
The combination supports both mental and physical aspects of well-being. Ashwagandha's anxiolytic properties complement beetroot's ability to improve brain blood flow, potentially enhancing focus and mood stability.
Hormone Balance and Vitality
Ashwagandha supports healthy testosterone levels and thyroid function, while beetroot's circulation benefits ensure better nutrient delivery throughout the body, supporting overall vitality and hormonal health.
How to Use Ashwagandha and Beetroot Effectively
Understanding how to use ashwagandha and beetroot properly ensures you maximize their benefits while minimizing any potential issues.
Available Formats
Both supplements come in several convenient forms:
Capsules and Tablets: The most straightforward option for ashwagandha and beetroot supplements together, offering precise dosing and convenience for busy lifestyles.
Powders: Beetroot powder and ashwagandha powder can be mixed into smoothies, shakes, or warm beverages. This is ideal for those who prefer customizable dosing and enjoy blending supplements into meals.
Beetroot Juice: Fresh or concentrated beetroot juice with herbs can be paired with ashwagandha capsules or powder for a liquid approach.
Pre-made Blends: Some supplement companies offer pre-formulated stacks containing both ingredients.
Practical Usage Tips
Add beetroot powder to your morning smoothie with fruits and protein powder, then take ashwagandha capsules with breakfast or before bed. Alternatively, drink beetroot juice pre-workout and take ashwagandha in the evening for recovery and relaxation. The flexibility of mixing herbal supplements safely allows you to customize your routine based on your schedule and preferences.
Best Time to Take Them
The best time to take ashwagandha and beetroot depends on your wellness goals and how each affects your body.
Beetroot Timing
Take beetroot 30-60 minutes before exercise for maximum performance benefits. Morning consumption provides sustained energy throughout the day. The nitric oxide boost peaks within 2-3 hours of consumption.
Ashwagandha Timing
Evening or bedtime dosing works well for those using ashwagandha primarily for stress and sleep support. Morning doses can provide calm, focused energy throughout the day. Some people find taking it with food reduces potential stomach discomfort.
Combined Strategy
Many users take beetroot in the morning or pre-workout for physical energy, then ashwagandha in the evening to support stress recovery and quality sleep. This approach leverages each supplement's strengths at optimal times. Alternatively, taking both in the morning can provide balanced energy—physical vitality from beetroot and mental calm from ashwagandha.
Is It Safe to Take Ashwagandha With Beetroot?
When considering is it safe to take ashwagandha with beetroot, the answer is generally yes for healthy adults following proper dosing guidelines.
General Safety Profile
Both ashwagandha and beetroot have excellent safety records when used appropriately. They work through different mechanisms and don't compete for absorption or processing in the body. Most people tolerate this combination well without adverse effects.
Who Should Exercise Caution
Certain groups should consult healthcare providers before mixing herbal supplements safely:
Pregnant or breastfeeding women: Ashwagandha is not recommended during pregnancy; beetroot is generally safe but should be discussed with your doctor.
People with low blood pressure: Both supplements may lower blood pressure; combining them could cause excessive drops.
Those on blood pressure or diabetes medications: Potential interactions with medications require medical supervision.
Individuals with kidney stones: Beetroot contains oxalates which may contribute to kidney stone formation in susceptible individuals.
People on thyroid medications: Ashwagandha may affect thyroid hormone levels and should be monitored.
Those scheduled for surgery: Discontinue use at least two weeks before surgery as both may affect blood pressure during procedures.
Potential Side Effects
Understanding ashwagandha with beetroot side effects helps you use these supplements wisely.
Ashwagandha Side Effects
Common but mild side effects include drowsiness (especially at higher doses), mild stomach upset or nausea, and rarely, headaches. Some people experience digestive discomfort when taking it on an empty stomach.
Beetroot Side Effects
The most common effect is beeturia—harmless red or pink discoloration of urine or stool. Beetroot may lower blood pressure significantly in sensitive individuals. High oxalate content could be problematic for those prone to kidney stones. Some people experience temporary stomach upset.
Combined Use Considerations
When stacking these supplements, effects are generally additive rather than synergistic in terms of side effects. The main consideration is blood pressure—both can lower it, so monitoring is wise if you have naturally low blood pressure or take blood pressure medications. Start with lower doses of each when combining to assess your tolerance.
Dosage Guide
Proper dosing is essential for safe, effective use. Here's guidance on ashwagandha daily dosage and beetroot amounts:
Ashwagandha Dosage
Standard doses range from 300-600 mg of standardized extract daily. Some studies use up to 1,200 mg, but starting lower is prudent. Look for products standardized to contain 5-10% withanolides, the active compounds. Divide doses if taking more than 300 mg daily.
Beetroot Dosage
For beetroot powder, 400-600 mg of dietary nitrates is typical, usually from about 3-6 grams of beetroot powder. For beetroot juice with herbs, one 8-ounce glass of concentrated juice provides adequate nitrates. Athletes may use higher amounts before training.
Starting Your Stack
Begin with half the standard dose of each supplement for the first week to assess tolerance. Gradually increase to full doses as tolerated. Take consistently for at least 2-4 weeks to evaluate effectiveness, as both supplements build effects over time.
Frequently Asked Questions
Does taking both improve workout performance?
Yes, the combination can enhance workouts by improving both physical stamina (beetroot) and stress resilience and recovery (ashwagandha), particularly for endurance activities.
Can I take both at night?
You can, though beetroot's energizing effects might interfere with sleep for some people. Ashwagandha at night is beneficial for sleep quality, but consider taking beetroot earlier in the day.
Are powders better than capsules?
Neither is inherently superior—choose based on convenience and preference. Powders offer dosing flexibility and easy mixing, while capsules provide precision and portability.
Who should avoid herbal stacks?
Pregnant or nursing women, people on multiple medications, those with chronic health conditions, and individuals under 18 should consult healthcare providers before stacking supplements.
Conclusion
The combination of ashwagandha and beetroot represents an intelligent approach to holistic wellness, pairing stress management with enhanced energy and circulation. For most healthy adults, combining herbs and superfoods like these offers complementary benefits that support both mental and physical performance.
Whether you're an athlete seeking better endurance and recovery, a professional managing stress and demanding schedules, or simply someone pursuing optimal vitality, this powerful pairing deserves consideration. Remember to start slowly, listen to your body, and consult healthcare providers if you have underlying health conditions or take medications.