The Top 5 Ayurvedic Supplements You Should Know About + Their Powerful Health Benefits For Hormone Balance, Inflammation Support & More

When it comes to your health, the most powerful tools aren’t always new. In fact, Ayurveda, one of the world’s oldest systems of medicine, has been utilizing herbs, food, and lifestyle practices for thousands of years to restore and maintain optimal health and wellbeing. It’s these time-honored principles that laid the foundation for everything I do in my telehealth functional medicine clinic, including what supplements I recommend to my patients. 

Today, modern research is continuing to back the health benefits of these time-tested plant medicines. From helping your body adapt to stress to supporting inflammation levels and restoring hormone balance, chances are one out of the many Ayurvedic supplements out there can help. But with so many to choose from, these are the five I find to be the most versatile, what the science says about their potential health benefits, and how to choose the right supplement for you. 

What is Ayurveda? 

First developed in India thousands of years ago, Ayurveda is a philosophy of medicine that aims to maintain balance with your mind, body, and spirit. By doing so, the goal is to avoid having to treat any sort of illness by preventing it from developing in the first place.  

Ayurveda follows the belief that everyone is made up of five elements — space, earth, air, water, and fire — all combining into three different energy forces (known as doshas) in your body to control how it operates. Good health is a reflection of how balanced these doshas are with each other. To maintain this balance Ayurvedic medicine employs a variety of natural lifestyle and wellness therapies such as diet, movement, and herbal supplements. 

Top Ayurvedic supplements and health benefits

While it’s difficult to narrow down exactly how many Ayurvedic supplements there are (many classic Ayurvedic texts list hundreds of herbs and plant medicines), certain ones have become more well known than others and therefore have the modern, clinical research to back up their historical benefits.

1. Ashwagandha

In Ayurvedic medicine, ashwagandha is often referred to as the “Strength of a Horse” due to its wide-spread health benefits. Derived from the root of a berry plant native to India, ashwagandha (scientifically known as Withania somnifera) has been used for thousands of years, but modern science continues to back up its use as a medicinal therapy for a variety of health problems. 

• Reduces stress: Through its ability to help regulate cortisol levels and support the brain-adrenal (HPA) axis, research has shown a significant reduction in self-reported stress levels in those taking ashwagandha. (1)
• Boosts immunity: In Ayurvedic medicine, ashwagandha is commonly used to help boost the immune system after an illness, with studies correlating the use of ashwagandha with improved immune function. (2)
• Supports healthy thyroid function: One of ashwagandha’s most notable health benefits is its ability to boost an under-active thyroid with studies showing it can improve multiple thyroid biomarkers like TSH and TS4. (3)

Ashwagandha is also considered an adaptogen — a specific group of plant medicines known for their ability to help the body adapt to stress and restore balance.

2. Shatavari

Known scientifically as asparagus racemosus, this climbing vine is actually a species of asparagus found natively in India and the Himalayas. Coined “Queen of Herbs”, shatavari has been traditionally used in Ayurveda to support fertility, reproductive health, hormonal balance, and overall female vitality. Shatavari is a Sanskrit word that translates to “She who possesses One Hundred Husbands” as a testament to this plant’s widespread benefits for women’s health. 

• Supports lactation: Shatavari is considered a galactagogue (a substance that increases milk production) and has also been found to improve the quality of breastmilk, not just the quantity. (4) 
• Regulates hormones: By helping to correct hormone imbalances, shatavari has been shown to regulate menstrual cycles in those with Polycystic Ovarian Syndrome (PCOS) and improve associated symptoms such as PMS, acne, and insulin resistance. (5) 
• Improves fertility: Shatavari can boost fertility specifically by enhancing follicular growth and development, as well as alleviating chronic stress that can negatively impact fertility. (6) 

3. Boswellia

Also known as Indian frankincense, boswellia has been proven to be a powerful anti-inflammatory for easing symptoms of both inflammatory bowel disease (IBS) and Crohn’s disease. Not only does its boswellic acid content prevent the formation of inflammatory leukotrienes it can help to preserve the mucosal lining of the intestines, protecting it from inflammation-caused damage. (7, 8) In fact, studies have found boswellia to be just as effective, if not more so, at treating these conditions as the pharmaceutical drug, mesalamine. 

READ MORE: Irritable Bowel Syndrome: Your Go-To IBS Diet Plan, Supplements + More

4. Shilajit

Unique from most other natural supplements, shilajit is not a standalone plant or herb, but rather the leftover sticky, black residue from dead plants that have decomposed, containing various amino acids and organic compounds. It is also unique in that its development is driven by high altitudes in the Himalayas — where it has traditionally been used to combat altitude sickness — forming between the crevices of rocks after hundreds of years of decomposition, contributing to why you don’t see shilajit alongside just any decomposing plant. Due to its specific organic compound and amino acid content, shilajit has been linked to an improvement in a wide-range of health problems: 

• Boosts energy: Helps to modulate the HPA axis that controls your body’s cortisol, blood pressure, and energy levels. (9) 
• Increases testosterone levels: Studies have found that after just 3 months of supplementing with shilajit, men had significantly higher levels of free testosterone, total testosterone, and dehydroepiandrosterone. (10) 
• Supports male fertility: Shilajit was linked to a 60% increase in sperm count after 90 days of regular supplementation. (11) 
• Improves bone health: According to recent studies, shilajit can help improve bone health to combat osteoporosis. This is likely due to shilajit’s ability to mitigate inflammation and oxidative stress — two driving factors behind the development of this condition. (12) 

5. Curcumin

You may already use this Ayurvedic plant on a regular basis without even realizing it. Curcumin is the active compound in the bright yellow spice, turmeric, and is most well-known for its anti-inflammatory superpowers. Because of the large amount of evidence of curcumin’s powerful anti-inflammatory benefits, it’s now commonly extracted and standardized in higher doses to be put into supplements. 

Since chronic inflammation is at the core of almost every modern-day health problem, curcumin’s benefits reach far and wide. From improving memory in Alzheimer’s disease patients to soothing inflammation and easing ongoing pain in those with Rheumatoid arthritis, curcumin is one of the most versatile and well-studied Ayurvedic supplements. (13, 14) 

LISTEN: Myths & Truths About Pearl Powder, Colostrum, Cacao, Ashwagandha & Vitamin D (Ask Me Anything!)

Ayurvedic supplement side effects 

While most all Ayurvedic supplements are considered generally safe, it is still important to check with your doctor first, especially if you are pregnant, breastfeeding, or are diagnosed with a specific medical condition as a select few may not be right for your case. For example, since ashwagandha helps boost thyroid hormones, it can be a great supplement for people with hypothyroidism (an underactive thyroid) but can be dangerous for someone with hyperthyroidism (an overactive thyroid).  

Where can I buy Ayurvedic supplements? 

Although there isn’t a slew of side effects to be concerned about, it’s important to remember that not all supplements are created equal. Especially when it comes to Ayurvedic supplements that aren’t regulated in the same way that medications are in America. 

That’s why I personally only recommend a handful of brands to my patients in my telehealth functional medicine clinic. One of which is Elevate Organic, formulated with the highest quality Ayurvedic plant extracts from Ixoreal Biomed — a global leader in clinically validated botanical ingredients. In fact, the company has built a combined portfolio of 88 clinical studies, establishing new standards for evidence-based adaptogens and women’s health ingredients. Up until this point, due to the limited regulation, ashwagandha and other Ayurvedic supplements lacked significant clinical validation.  

By doing this, they set the standard for transparency, and created two of the most well-researched Ayurvedic supplements on the market: 

Elevate Organic Regenerative Fermented KSM-66® Ashwagandha 

This formula combines clinically studied KSM-66® full spectrum ashwagandha root-only extract with the company’s proprietary Acti Veda™ technology and fermentation process to support: 

• Stress resilience 
• Healthy cortisol balance 
• Sleep quality 
• Mental clarity 
• Daily recovery and vitality 

KSM-66® consistently outperformed other ashwagandha supplements with a greater improvement in everything from energy levels, to sleep quality, to emotional regulation. (15) 

Even though KSM-66 is used by many different brands, Elevate Organic has exclusive access to the Regenerative Organic Certified® Fermented KSM-66 Ashwagandha® unlocking a whole new level of quality. 

Elevate Organic Organic SRI-81™ Shatavari 

Elevate Organic’s Organic SRI-81™ Shatavari formula is designed to take women through all of life’s key hormonal changes and stages, including perimenopause, menopause, and healthy aging to support: 

• Hormonal wellness 
• Menopause symptom management 
• Stress resilience 
• Mood balance 
• Women’s vitality and quality of life 

Studies around SRI-81™ found that it delivered a significant improvement in menstrual cycle regularity, severity and frequency of hot flashes, and sexual satisfaction. (15) 

The Takeaway 

Although Ayurvedic supplements are not a cure-all for your health problems, there’s a reason why they have stood the test of time and have continued to be used for centuries. But that doesn’t mean that all brands are fair game. You shouldn’t have to spend hours scouring the internet and wading through marketing tactics for real, evidence based supplements to add to your everyday wellness routine. 

If you’re looking for a clinically studied, organic approach to supporting your health, check out Elevate Organic. Visit ElevateOrganic.com and use code DRWILLCOLE25 to save 25% on your order. 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

Photo: Unsplash.com

Sources

• Arumugam, V., Vijayakumar, V., Balakrishnan, A., B Bhandari, R., Boopalan, D., Ponnurangam, R., Sankaralingam Thirupathy, V., & Kuppusamy, M. (2024). Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis. Explore (New York, N.Y.), 20(6), 103062. https://doi.org/10.1016/j.explore.2024.103062
• Tiwari, R., Chakraborty, S., Saminathan, M., Dhama, K., & Singh, S. V. (2014). Ashwagandha (Withania somnifera): Role in safeguarding health, immunomodulatory effects, combating infections and therapeutic applications: A review. Journal of Biological Sciences, 14(2), 77–94. https://doi.org/10.3923/jbs.2014.77.94
• Sharma, A. K., Basu, I., & Singh, S. (2018). Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. Journal of alternative and complementary medicine (New York, N.Y.), 24(3), 243–248. https://doi.org/10.1089/acm.2017.0183
• Gupta, M., & Shaw, B. (2011). A Double-Blind Randomized Clinical Trial for Evaluation of Galactogogue Activity of Asparagus racemosus Willd. Iranian journal of pharmaceutical research : IJPR, 10(1), 167–172.
• Moini Jazani, A., Nasimi Doost Azgomi, H., Nasimi Doost Azgomi, A., & Nasimi Doost Azgomi, R. (2019). A comprehensive review of clinical studies with herbal medicine on polycystic ovary syndrome (PCOS). Daru : journal of Faculty of Pharmacy, Tehran University of Medical Sciences,27(2), 863–877. https://doi.org/10.1007/s40199-019-00312-0
• Pandey, A. K., Gupta, A., Tiwari, M., Prasad, S., Pandey, A. N., Yadav, P. K., Sharma, A., Sahu, K., Asrafuzzaman, S., Vengayil, D. T., Shrivastav, T. G., & Chaube, S. K. (2018). Impact of stress on female reproductive health disorders: Possible beneficial effects of shatavari (Asparagus racemosus). Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 103, 46–49. https://doi.org/10.1016/j.biopha.2018.04.003
• Singh, S., Khajuria, A., Taneja, S. C., Johri, R. K., Singh, J., & Qazi, G. N. (2008). Boswellic acids: A leukotriene inhibitor also effective through topical application in inflammatory disorders. Phytomedicine, 15(6–7), 400–407. https://doi.org/10.1016/j.phymed.2007.11.019
• Catanzaro, D., Rancan, S., Orso, G., Dall’Acqua, S., Brun, P., Giron, M. C., Carrara, M., Castagliuolo, I., Ragazzi, E., Caparrotta, L., & Montopoli, M. (2015). Boswellia serrata Preserves Intestinal Epithelial Barrier from Oxidative and Inflammatory Damage. PloS one, 10(5), e0125375. https://doi.org/10.1371/journal.pone.0125375
• Surapaneni, D. K., Adapa, S. R. S. S., Preeti, K., Teja, G. R., Veeraragavan, M., & Krishnamurthy, S. (2012). Shilajit attenuates behavioral symptoms of chronic fatigue syndrome by modulating the hypothalamic-pituitary-adrenal axis and mitochondrial bioenergetics in rats. Journal of Ethnopharmacology, 143(1), 91–99. https://doi.org/10.1016/j.jep.2012.06.002
• Pandit, S., Biswas, S., Jana, U., De, R. K., Mukhopadhyay, S. C., & Biswas, T. K. (2016). Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5), 570–575. https://doi.org/10.1111/and.12482
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• Pingali, U., & Nutalapati, C. (2022). Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial. Phytomedicine : international journal of phytotherapy and phytopharmacology, 105, 154334. https://doi.org/10.1016/j.phymed.2022.154334
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