In September, AG1 announced a partnership with UC Davis and its 

Innovation Institute for Food & Health (IIFH)

. This partnership deepens AG1’s role as a collaborator in the future of precision health and nutrition, an approach that integrates life sciences and data science to match nutrients from ingredients with the specific nutrition needs of targeted populations seeking to optimize their health and performance.

This month, our team—including CEO Kat Cole, Chief Science & Nutrition Officer Dr. Ralph Esposito, and Senior Researcher Dr. Caitlyn Edwards—joined more than 100 scientists, clinicians, executives, and investors at the sold-out 

UC Davis GLP-1 Discovery Forum in California

. The two-day event focused on how advances in metabolic research are reshaping the food and health landscape, and what that means for nutrition science moving forward.

The adoption of GLP-1s and multi-agonist therapies is moving faster than anyone anticipated, bringing with it new indications, new consumer behaviors, and new system-level challenges. This moment represents more than a medical breakthrough; it marks a broader transformation in how food, health, and care are understood and delivered.

With an estimated 15 million Americans already using GLP-1s, and even more efficacious therapies in development, these treatments are reshaping eating behavior, product design, and care delivery; they’re redefining the very foundations of the food and health ecosystem. Against this backdrop, partnerships like the one between AG1 and UC Davis, which link cutting-edge academic research with real-world nutrition innovation, are more important than ever.

Kicking off the forum, Kat Cole spoke on a panel exploring the intersection of metabolic hormones, patient experience, and market innovation. Sitting alongside Dr. Mohammed Ali, Dr. Bethany Cummings, and Dr. Sean Adams from UC Davis and UC Davis Health, Kat addressed the unprecedented opportunity for innovation and how AG1 is approaching this new era of nutrition and health.

“I don’t think there’s been a class of drugs in my lifetime that is as transformative as what we’re seeing now,” said Kat Cole, CEO of AG1. “That calls for deep humility and a ton of curiosity. It’s why we’re partnering with UC Davis and the Institute. To continue funding research and innovation, and to inform how we advance in an era where a product like ours was almost built for this moment.”

Later that day, AG1 Senior Researcher Dr. Caitlyn Edwards joined a discussion on how metabolic therapies influence the brain—and, in turn, how food is experienced. The conversation revealed that the effects extend far beyond appetite regulation and may reshape how people think and feel about food, highlighting opportunities for nutritional innovation that supports both body and mind.

On day two, Dr. Ralph Esposito, AG1 Chief Science and Nutrition Officer, moderated a session on 

Precision Nutrition and the Future of Metabolic Health, 

where researchers and industry experts shared insights spanning gut microbiome research, lipid metabolism, brain health, and functional ingredient innovation. The discussion underscored how scientific advancements are driving more personalized nutrition strategies and how foundational nutrition can complement medical innovation to support better outcomes.

Across both days, one theme was clear: the future of health demands collaboration. Progress will depend on how well academia, healthcare, and industry work together to connect discovery with application—to translate emerging science into practical solutions that people can use every day.

As Kat shared, “To actually have an impact on health outcomes, we need high-adherence products.”

That’s the opportunity in front of all of us: to design for the whole experience of eating, not just nutrient delivery. To build interdisciplinary care models that treat nutrition as central to safety, adherence, and long-term outcomes. To align product claims with measurable results, backed by science and communicated with clarity and integrity.

Our partnership with UC Davis and the Innovation Institute for Food & Health (IIFH) is about helping lead that progress—moving from watching to doing, translating discovery into action, and rebuilding the connections between food, health, and care in ways that put human experience at the center.

Learn more about our partnership with UC Davis and IIFH

Exploring New Frontiers in Nutrition and Metabolic Health at the UC Davis GLP-1 Discovery Forum

Probiotics are a critical component of AG1 Next Gen. These “good bacteria” help with everything from digestion to immune health. It’s critical for people to really know what’s in their probiotics and if it contains the live cells it claims on the label. Live cells are important because only living probiotics can survive in the gut, grow, and do the beneficial work they’re meant to, like balancing the microbiome and supporting digestion and the immune system. Without live cells, the product can’t deliver the full health benefits that define a quality probiotic.

AG1 is always evolving alongside new scientific findings and methodologies in order to reflect the latest advancements in research and technology. Our next leap forward is how we measure and test the live probiotic content in AG1 Next Gen: we’re moving to a DNA-based method called 

.” This switch delivers a clearer and precise picture of the live probiotics you get in every scoop.

For years, most companies have measured probiotic content using 

, and it remains a common approach. CFUs are counted by growing these good probiotic bacteria on a petri dish and literally counting the visible colonies as an estimate of the live probiotics in the product. This method, while useful, has key limitations:

It can take days or even weeks for colonies to grow, depending on the species and strains (Anand, 2011).

When probiotics are counted using CFUs, the test usually only sees the species, not the exact strain (Shehata et al., 2023). So it can claim “this is Lactobacillus acidophilus,” but does not delineate down to the specific strain level — for example, strain GG. That means if a product has multiple strains, the test often ends up giving one total number instead of a breakdown for each strain. This is important because probiotic health benefits are often strain-specific. For example, Granny Smith and Fuji are both apples of the same species, yet taste very different. Similarly, Lactobacillus rhamnosus GG and HN001 are strains of the same probiotic species, but their studied health benefits are not the same.

Some cells won’t replicate or simply won’t grow in standard lab conditions, so the tally can miss them (Davey, 2011). And, when multiple strains are present, some may thrive while others struggle to grow, depending on their own metabolic needs.

 Plate enumeration is known to have a high rate of variability depending on the bacteria being measured, based on how colonies grow (Jongenburger et al., 2010).

 In complex formulas with many ingredients, probiotic cultivation can be “interfered” with by creating nonsuitable growth conditions in a lab, preventing them from growing in CFU tests (Zarecki et al., 2014).

In complex, nutrient-dense powders like AG1, these limitations make a difference. It is time for improvements based on advancing technologies.

dPCR (digital PCR) is like giving probiotics a DNA check-in. It uses advanced tools to identify and count specific strains with incredible accuracy. Unlike older methods that can take days and miss certain cells, dPCR delivers results with elevated precision and accuracy; it even counts live cells that aren’t actively growing.

Confirms the exact strains in your product

Think of it as upgrading from a black and white TV to a high-definition LED for microorganisms. Ultimately, increased accuracy not only verifies exactly what you’re putting in your body, but it also reinforces the gut health benefits you can expect to feel.

Same trusted dose, now measured with advanced technology


The formula hasn’t changed. AG1 Next Gen delivers 

Because dPCR sees every one of our viable probiotic cells (including those that might fail to form colonies in the lab setting), it tightens our quality checks and further ensures label accuracy batch after batch.

Research shows “viable cells” will become the new benchmark (Kiefer et al., 2020; Hansen et al., 2020). By moving early, AG1 continues to incorporate category-leading testing standards.

A: dPCR is a cutting-edge DNA technology already favored in academic and diagnostic labs for its accuracy and reproducibility (Coccaro et al., 2020; Quan et al., 2018; Yin et al., 2024; Mirabile et al., 2024). We’re bringing that same rigor to your AG1 morning routine (Kiefer et al., 2020; Hansen et al., 2020).

dPCR is still relatively new and requires a significant investment in technology, expertise, and validation. More traditional methods can be faster or less expensive, but at AG1 we believe accuracy and precision matter, and we have a team of expert research scientists working daily to apply new technological advances. We’ve committed to transitioning to the most advanced approach available to ensure our probiotics deliver exactly what is promised.

A: The benefits of AG1 Next Gen remain the same — five clinically studied probiotic strains, now measured with a finer lens. AG1 Next Gen’s clinically studied probiotic strains each play a unique role in the maintenance of digestive and immune health, including regularity and bloating.

A: They’re two different yardsticks. CFU tallies only colony-forming bacteria; dPCR tallies all live, strain-verified cells. Direct number-to-number comparisons don’t tell the whole story. Measuring viable cells gives a more complete picture of all the live probiotics, not just the ones that could grow in a lab test.

A: CFU counts are still recognized by regulators and remain a method we’ll list on some products while the transition rolls out. You’ve always received the probiotic amounts clinically studied for effectiveness — dPCR simply verifies it with greater sensitivity.

When shopping for probiotics, the actual probiotic content in your product makes a difference:

Whether they’re alive and active or dormant and non-viable impacts their metabolic activity

Whether they’re in the amounts needed to be effective

The advancements in dPCR enable that level of transparency. Plus, as probiotic science evolves, it has been underscored that strain matters. Not all probiotic products are created the same. dPCR helps ensure you’re getting what you think you are.

This is another way we’re investing in transparent, next-generation science behind AG1.

 O157:H7 in yogurt and simulated gastric juice, with and without the presence of probiotics. 

 2011;74(5):747-755. doi:10.4315/0362-028X.JFP-10-410.

Shehata HR, Ragupathy S, Shanmughanandhan D, Kesanakurti P, Ravichandran S, Newmaster SG. DNA barcoding for viable bacterial cell quantification using propidium monoazide digital PCR. 

 2023;112:104232. doi:10.1016/j.fm.2023.104232.

Davey HM. Life, death, and in-between: meanings and methods in microbiology. 

 2011;77(16):5571-5576. doi:10.1128/AEM.00744-11.

Jongenburger I, Reij MW, Boer EP, Gorris LGM, Zwietering MH. Actual distribution of microbial concentrations in food products: characterizing the heterogeneity. 

 2010;139(3):204-210. doi:10.1016/j.ijfoodmicro.2010.03.016.

Zarecki R, Oberhardt MA, Reshef L, et al. Profound change in the microbiome and metabolic pathways in the gut of mice treated with broad-spectrum antibiotics. 

 2014;7(5):467-479. doi:10.1111/1751-7915.12160.

Hansen SJZ, Tang P, Kiefer A, et al. Digital PCR for strain-specific quantification of probiotics in commercial products. 

 2018;9:704. doi:10.3389/fmicb.2018.00704.

Gobert G, Cotillard A, Fourmestraux C, et al. A pilot study of a probiotic supplement in metabolic syndrome: feasibility and metabolic effects. 

 2018;10(11):1691. doi:10.3390/nu10111691.

Hansen SJZ, Tang P, Kiefer A, et al. Viable cell enumeration of probiotics using dPCR. 

 2020;11:1167. doi:10.3389/fmicb.2020.01167.

Kiefer A, Tang P, Hansen SJZ, et al. Enumeration of probiotic viable cells by digital PCR compared to traditional CFU counts. 

 2020;8(10):1512. doi:10.3390/microorganisms8101512.

Wang Y, Li X, Xu Y, et al. Advances in digital PCR for microbiome and probiotic quantification. 

 2024;42(3):345-357. doi:10.1016/j.tibtech.2023.09.004.

Coccaro N, Morciano G, D’Agostino D, et al. Digital PCR applications in clinical microbiology: a review of accuracy and reproducibility. 

 2020;58(9):1419-1431. doi:10.1515/cclm-2020-0415.

Quan PL, Sauzade M, Brouzes E. Digital PCR: principles and applications. 

 2018;64(6):947-958. doi:10.1373/clinchem.2017.277061.

Yin Y, Fang C, Li J, et al. Digital PCR for the detection and quantification of viable bacteria in clinical diagnostics. 

 2024;96(2):1789-1797. doi:10.1021/acs.analchem.3c04520.

Mirabile A, Lombardo D, Mazzotti M, et al. Digital PCR as a tool for quantifying probiotics in food supplements. 

 2024;155:110976. doi:10.1016/j.foodcont.2023.110976.

References

Raising the Bar on Probiotic Testing: From CFUs to dPCR “Viable Cells”

Behind every scoop of AG1 is a rigorous scientific process built on quality assurance and transparency. Our partnership with Alkemist Labs—a leader in botanical and nutraceutical testing—ensures that every ingredient meets the highest standards for identity (confirming each ingredient is authentic). Through advanced analytical methods and third-party verification, we validate each batch of AG1 so you can be confident that your daily ritual is backed by science, not shortcuts.

Based in Southern California, Alkemist Labs is one of the world’s leading ISO-accredited laboratories for botanical ingredient testing. Family-owned and operated, Alkemist Labs started 30 years ago and has since grown into a world-class laboratory employing over 50 experienced scientists and technicians.

Alkemist Labs maintains an ISO/IEC 17025:2017 accreditation, which is the international gold standard for laboratory testing competence. What this means is that their methods, equipment, and results meet the highest possible level of scientific rigor and reliability. Their testing capabilities cover a wide range of materials that we ingest or interact with in various consumer goods, including:

AG1 and AGZ are complex formulas and include several botanicals, mushrooms, and plant-based compounds. For these kinds of ingredients, testing precision matters. The active compounds in plants can vary dramatically depending on their species, how they’re harvested, or even which part of the plant is used. AG1 uses Alkemist Labs to qualify raw materials. Through advanced analytical methods, Alkemist Labs confirms the ingredient supply we receive is the correct plant, fungus, or compound, and not a substitute or adulterated version. In fact, botanicals have one of the highest rates of adulteration in the industry, and thus, precision around testing is key to ensure ingredient validation and efficacy.

Alkemist Labs and AG1 work together on botanical assessments and method development as our formulas evolve and scientific technology advances.

The testing processes at Alkemist Labs are both cutting-edge and deeply rooted in the science of plant identification. By combining modern instrumentation with expert human analysis, Alkemist Labs provides a comprehensive profile of every ingredient’s identity and quality. Here’s how they do it:

Microscopy is one of the oldest and still most effective methods for identifying botanicals. Under the microscope, trained analysts can see the microscopic structures of plant materials. It allows experts to verify the plant’s species and part (leaf, root, bark, etc.), detect adulterants such as fillers or incorrect plant parts, and assess the overall quality and integrity of the material.

. This advanced testing method separates the chemical compounds in a sample to create a visual “barcode” that represents its unique chemical identity.

Alkemist Labs uses HPTLC to confirm the presence of key active compounds in AG1 products, detect any unwanted substances or adulteration long before the ingredient is ever used in our formula, and compare samples against verified reference standards.

HPLC is a powerful tool for verifying the identity and quality of complex herbal blends. Think of it as a chemical map of an ingredient. Each plant contains a unique pattern of natural compounds, and HPLC helps visualize that pattern with remarkable precision.

By analyzing these “fingerprints,” scientists can confirm that each ingredient contains the right marker compounds in the right proportions. This method also helps ensure consistency from batch to batch, supporting AG1’s commitment to quality, precision, and purity in every scoop.

For AG1, this means every botanical ingredient we use in AG1 and AGZ is authenticated down to its deepest level. For example, some of the many plant-based ingredients that undergo Alkemist Labs testing include:

 A powerful adaptogen traditionally used to support stress management and vitality.* Testing ensures the ingredient is genuine and standardized to contain the right active compounds (like withanolides).

 Known for supporting mood and cognitive health.* Alkemist Lab’s testing confirms the presence of key bioactive molecules, such as 

. This is a key ingredient in AGZ that helps support the natural sleep-wake cycle.

 Ginger provides digestive and antioxidant support.* Testing verifies both identity and purity, ensuring there are no contaminants or substitutions with related species.

Not all supplements are created equal. Ingredient quality can vary widely across the industry, and without independent verification, it can be difficult for consumers to know what they’re really getting. Partnering with Alkemist Labs ensures that AG1 isn’t just tested—it’s third-party tested. Third-party testing ensures that:

Every plant-based ingredient we use in our products is authentic and pure.

Our formula meets our exacting quality and identity standards; otherwise, it's rejected.

Our products remain consistent and effective from scoop to scoop and month to month.

Our rigorous approach to maintaining quality with industry-leading partners assures AG1 members confidence they’re getting a quality, science-backed product. That’s why AG1 is also 

 – the gold standard in independent dietary supplement testing. NSF Certified for Sport® tests dietary supplements for over 280 banned substances, covering a wide range of stimulants, steroids, diuretics, masking agents, and other substances prohibited in sports.

The future of the supplement industry depends on transparency. The more consumers understand what goes into their supplements and how those ingredients are verified, the more trust we can build as an industry. AG1’s partnership with Alkemist Labs is one step towards that mission: to show third-party tested nutrition can help raise the industry standard.

AG1 and Alkemist Labs: Raising the Transparency Bar

Ashwagandha (Withania somnifera) supports restorative sleep by reducing stress and promoting a calm mental state—not to make you feel sleepy. While traditionally linked to sleep (its species name somnifera means “sleep-inducing”), ashwagandha isn’t a sedative and won’t cause drowsiness on its own. Instead, it works gradually to help regulate cortisol, ease stress, and support a healthy sleep-wake cycle. Clinical studies on ashwagandha show it can help you fall asleep more easily, stay asleep longer, and wake feeling more refreshed—especially when stress is a factor. Ashwagandha helps you unwind naturally and improve your sleep quality.

Ashwagandha (Withania somnifera) is an ancient herbal remedy often promoted for stress relief, better sleep, and overall relaxation. But does ashwagandha make you sleepy, or does it help to improve your sleep in other ways? Below we dive into the science. First, here’s a quick takeaway for those seeking a brief answer.

Ashwagandha isn't a sedative, so it usually won’t make you immediately sleepy. Instead, it works over time to ease stress and anxiety, helping you sleep better and wake up feeling more refreshed – some people even feel more energized.

Ashwagandha has a reputation as an herbal ingredient to support sleep. It improves sleep quality through a few key pathways. This adaptogenic herb helps promote relaxation, reduce stress, and may subtly influence your sleep architecture (or natural sleep cycle). Human clinical trials show that ashwagandha can make it easier to fall asleep, stay asleep longer, and wake up feeling more rested – especially if occasional sleepiness or stress is an issue.

 literally means “sleep-inducing,” reflecting its traditional use for promoting sleep. Users often report a calming effect or reduced mental restlessness after taking ashwagandha. In clinical research, ashwagandha consistently helped people fall asleep faster.

For example, a randomized trial found that ashwagandha significantly shortened sleep onset latency, the time it takes to transition from wakefulness to sleep, over 6 weeks compared to a placebo.

It’s important to note that ashwagandha does not act as a direct sedative. You likely won’t feel groggy or drowsy immediately after taking it. Instead, ashwagandha gently relaxes the body and mind, which can pave the way for sleep.

Some of ashwagandha’s plant compounds (like withanolides) may interact with neurotransmitter systems (such as GABA and serotonin) that help regulate relaxation and sleepiness. In human clinical studies, sleep benefits are largely attributed to stress relief.

 Overall, ashwagandha helps create a calm internal state conducive to sleep, without forcing you to nod off involuntarily.

One of the primary ways ashwagandha enhances sleep is by helping to reduce stress and stress-related issues. It’s classified as an adaptogen, meaning it helps the body adapt to stress and maintain mood or emotional balance.

Ashwagandha’s active compounds (notably withanolides) are thought to moderate the stress response – for instance, by lowering cortisol (a stress hormone) and supporting neurotransmitters that affect mood and calmness.

 High stress and restlessness are common culprits behind poor sleep. By tackling stress at its source, ashwagandha can indirectly support better sleep.

Human trials back this up. In randomized controlled trials in healthy adults, ashwagandha produced 

 meaning it helped the body better manage stress

 These mood improvements translate to sleep benefits: when your mind and body are more at ease, it’s naturally easier to drift into sleep.

Ashwagandha may also have a positive impact on overall mood and mental well-being, which further supports restorative sleep. Several trials have noted improvements in mental well-being scores in people taking ashwagandha.

 By improving your daytime mood and mitigating stress, ashwagandha sets the stage for a more peaceful night. Essentially, it helps break the vicious cycle of stress leading to poor sleep, and poor sleep increasing stress.

While research is still emerging, early evidence suggests ashwagandha can beneficially improve certain sleep architecture parameters. Specifically, it tends to increase the amount of time spent asleep and decrease fragmented sleep.

Clinical studies using objective measures like actigraphy (wrist-worn sleep trackers) show that ashwagandha can support lengthening total sleep time and boost sleep efficiency (the percentage of time in bed spent actually sleeping).

 For instance, in one 6-week trial, participants taking ashwagandha had a notable increase in total sleep duration and saw their sleep efficiency improve (the ratio of total sleep time to the total time spent in bed), compared to placebo.

 They also experienced fewer awakenings during the night – as measured by reduced wake after sleep onset (WASO).

 Spending less time lying awake means the sleep you do get is more consolidated and restorative.

One placebo-controlled study reported that participants taking ashwagandha had better “mental alertness on rising” scores than the placebo group.

 These results suggest ashwagandha helps you not only sleep more soundly at night but also prepares you for the next day – so you wake up feeling refreshed.

Ashwagandha doesn’t have an immediate sedative effect, so you have some flexibility in when to take it. Many experts recommend a consistent daily regimen over several weeks to truly notice improvements in stress and sleep. Most clinical studies gave ashwagandha daily for 6 to 12 weeks to observe significant benefits.

And importantly, be patient. You may not see dramatic changes in sleep in the first few days. But over several weeks, as your stress balances out and your sleep rhythms normalize, you’ll likely notice easier sleep and better-rested mornings.

In summary, there’s no one “perfect” time universal to everyone for taking ashwagandha for sleep – it depends on your personal preference. The key is consistent daily use.

Ashwagandha and melatonin both support sleep, but work in very different ways. Melatonin is a hormone that signals to your body that it's time to sleep. This may be an option for short-term use, like jet lag or shifting your sleep schedule, since it works quickly (within ~1 hour).

 Ashwagandha, by contrast, is an adaptogenic herb that helps regulate stress and promote better sleep quality over time, with the effects building gradually over weeks. It doesn’t induce sleep directly but instead supports the physiological conditions for restful sleep—especially when stress is involved.

Melatonin generally leaves your system by morning, but if you take too large a dose or you’re sensitive, some people report daytime sleepiness or feeling groggy upon waking.

 In contrast, ashwagandha tends to have no grogginess effect – in fact, as noted earlier, trials show people waking up more alert after using ashwagandha.

 If you’re looking for a nightly supplement that will improve your sleep health over time, ashwagandha is a compelling option.

 = Slower-acting, long-term stress reducer; improves sleep quality over the long run, with added mood/stress benefits.

While ashwagandha can be a helpful tool for better sleep, it works best when combined with general 

. Here are other evidence-based ways to improve your sleep quality naturally:

: Go to bed and wake up at the same time every day, even on weekends, to support your body’s natural sleep-wake rhythm.

: Keep your bedroom dark, cool, quiet, and comfortable. Use blackout curtains, eye masks, earplugs, or white noise as needed.

: Avoid phones, tablets, and computers at least one hour before bed. Blue light suppresses melatonin and delays sleep.

: Limit caffeine and alcohol in the afternoon and evening. Avoid heavy meals right before bed; opt for a light snack if hungry.

: Moderate daily exercise helps improve sleep quality. Avoid intense workouts within 1–2 hours of bedtime.

: Use breathing exercises, meditation, progressive muscle relaxation, or calming music to unwind before bed.

: Engage in calming, repeatable activities—like journaling, herbal tea, or dimming lights—that signal bedtime to your brain.

By calming your stress and improving your sleep quality over time, ashwagandha can certainly help you 

. Think of it as a natural ally for restorative sleep: it helps your mind and body relax, ensures you get more out of the hours you do sleep, and may leave you feeling alert and balanced the next day. Combined with good sleep habits, ashwagandha can be a valuable part of a healthy sleep routine for those seeking a holistic approach to better sleep. That’s why AGZ includes ashwagandha—to help you unwind, ease stress, and support restorative sleep, all without making you feel sleepy. Sweet dreams!

Deshpande A, Irani N, Balkrishnan R, Benny IR. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. 

. 2020;72:28-36. doi:10.1016/j.sleep.2020.03.012

Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. 

. 2019;11(9):e5797. doi:10.7759/cureus.5797

Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. 

. 2021;2021:8254344. doi:10.1155/2021/8254344

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. 

. 2019;98(37):e17186. doi:10.1097/MD.0000000000017186

Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. 

. 2019;11(12):e6466. doi:10.7759/cureus.6466

Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. 

. 2021;264:113276. doi:10.1016/j.jep.2020.113276

Harpsøe NG, Andersen LPH, Gögenur I, Rosenberg J. Clinical pharmacokinetics of melatonin: a systematic review. 

. 2015;71(8):901-909. doi:10.1007/s00228-015-1873-4

Besag FMC, Vasey MJ, Lao KSJ, Wong ICK. Adverse Events Associated with Melatonin for the Treatment of Primary or Secondary Sleep Disorders: A Systematic Review. 

. 2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-w

References:

Does Ashwagandha Make You Sleepy?

Ashwagandha has a reputation as an herbal ingredient to support sleep. It improves sleep quality through a few key pathways. This adaptogenic herb helps promote relaxation, reduce stress, and may subtly influence your sleep architecture (or natural sleep cycle). Human clinical trials show that ashwagandha can make it easier to fall asleep, stay asleep longer, and wake up feeling more rested – especially if occasional sleepiness or stress is an issue.1–3 Let’s break down how it works.

How Does Ashwagandha Help Your Sleep Quality?

Ashwagandha doesn’t have an immediate sedative effect, so you have some flexibility in when to take it. Many experts recommend a consistent daily regimen over several weeks to truly notice improvements in stress and sleep. Most clinical studies gave ashwagandha daily for 6 to 12 weeks to observe significant benefits. And importantly, be patient. You may not see dramatic changes in sleep in the first few days. But over several weeks, as your stress balances out and your sleep rhythms normalize, you’ll likely notice easier sleep and better-rested mornings. In summary, there’s no one “perfect” time universal to everyone for taking ashwagandha for sleep – it depends on your personal preference. The key is consistent daily use.

When Is the Best Time to Take Ashwagandha?

Melatonin = Fast-acting, short-term sleep trigger. Ashwagandha = Slower-acting, long-term stress reducer; improves sleep quality over the long run, with added mood/stress benefits.

Ashwagandha vs. Melatonin: What’s the Difference?

Methylated B-vitamins are the active forms of essential nutrients that support energy, mood, detoxification, and cardiovascular health.

 A few examples that you may see on supplement facts panels are methyl-folate, the active form of folate, and methylcobalamin, the active form of vitamin B12. But what is methylation, why is it important, and what is the benefit of taking methylated B-vitamins over other forms (e.g., folic acid and cyanocobalamin) commonly found in dietary supplements?

Methylated B-vitamins are special forms of B-vitamins that your body can use right away. Unlike some regular forms (like folic acid or cyanocobalamin), methylated versions don’t need to go through extra steps to be converted into their active form.

 This means they may work more efficiently, helping support things like energy, focus, and mood.

Methylated forms of B vitamins offer several advantages:

: They’re already active, which is helpful for people with MTHFR gene variations.

: They don’t require conversion, so the body can use them faster.

: Regular folic acid can sometimes build up in the blood if it isn’t converted properly, but methylfolate does not.

Although research comparing methylated and non-methylated B-vitamins is still growing, clinical studies suggest that methylated forms like methylfolate and methylcobalamin may support energy, mood, cognition, and healthy homocysteine levels, especially in people with genetic differences.

Methylation is a simple but powerful process your body uses every day. It happens when a tiny chemical tag, called a methyl group (one carbon and three hydrogens), is added to another molecule (e.g., a methyl group is added to homocysteine to convert it to methionine). Think of it like flipping a switch on or off; methylation helps control when certain body processes start or stop.

Why does this matter? Because your body is incredibly busy, running thousands of reactions every second. Methylation helps keep these processes organized and balanced, supporting things like healthy DNA, detoxification, and normal homocysteine levels (an amino acid produced during metabolism that, when high, is linked to increased risk for cardiovascular disease).

B vitamins are key players in this process. But here’s the catch: not all B vitamins can be used in their original form from food or supplements. Some, like folate and vitamin B12, must be “activated” through methylation before the body can use them. For example:

Folate is converted into its active form, 5-MTHF

Vitamin B12 is converted into methylcobalamin

Once activated, these vitamins team up to keep methylation running smoothly. One of the body’s most important methyl helpers is called SAMe (short for S-adenosylmethionine).

 SAMe passes along methyl groups to many processes throughout the body, almost like a delivery truck dropping off packages wherever they’re needed. But SAMe can only do its job properly if enough methylfolate and vitamin B12 are around.

In short: methylation is your body’s way of controlling essential processes at the cellular level, and B-vitamins (especially folate and B12) are critical for keeping this cycle moving.

For some people, methylation is not an efficient process. A common gene called MTHFR affects how well the body can turn folate (vitamin B9) into its active form. If someone has a variation in this gene, their body may only make 30–65% of the active folate compared to others.

 In these cases, getting folate in its methylated, “ready-to-use” form (called 5-MTHF) can help fill the gap.

These MTHFR variations aren’t rare. About 20–40% of Hispanic and white Americans carry one copy of the most common variant (C677T), while it’s much less common in Black Americans (about 1–2%).

 But having this gene change doesn’t automatically mean you’ll have health problems. Genes are just one piece of the puzzle; your lifestyle, environment, and diet also play a big role in how your body functions. Talk to your doctor or healthcare provider if you want to know more about getting tested for this gene variant.

Methylation is fundamental for keeping your body working properly through gene expression and epigenetics, elimination pathways, neurotransmitter synthesis, cardiovascular health, and immune function.

 - Think of your DNA like it is a giant recipe book with countless recipes to choose from. Your body does not need to use every recipe at the same time, and gene expression is your body's way of choosing which recipe, or gene, to express, in order to make the protein it needs. Now imagine this recipe book has sticky notes or bookmarks for the recipes. These do not change the recipes, but they change how easy it is to use them. That is what epigenetics is: chemical tags or switches that tell your body when and how strongly to use certain genes. 

DNA methylation determines which genes are turned on or off and stabilizes the genome.

 - Elimination pathways are the body’s built-in ‘exit-routes’ that help to eliminate toxins, waste, and extra stuff you do not need. 

Methylation assists in breaking down and removing harmful compounds.

 - Neurotransmitters are the body’s chemical messengers, and their synthesis is just how the body makes these chemical messengers from raw materials like nutrients and enzymes. 

Methylation is necessary for the production of serotonin, dopamine, norepinephrine, and GABA

 - The body’s cardiovascular system is like a highway system with the heart being the central pump, the blood vessels are the roads and side streets, and the blood is the traffic. Cardiovascular health is all about keeping the system strong, open, and running smoothly. 

Methylation is critical for the conversion of homocysteine to methionine, helping reduce cardiovascular health risk.

 -The immune system is your body’s way of protecting, or defending, against invaders (bacteria, viruses, pathogens, etc.), cleaning up damaged cells, and assisting with the healing process. 

The Scoop

Welcome to The Scoop

Exploring New Frontiers in Nutrition and Metabolic Health at the UC Davis GLP-1 Discovery Forum

Raising the Bar on Probiotic Testing: From CFUs to dPCR “Viable Cells”

AG1 and Alkemist Labs: Raising the Transparency Bar

Does Ashwagandha Make You Sleepy?

Methylated B-Vitamins: Benefits, Mechanisms, and Why They Matter

Go From Mindless To Intentional With Sleep Scientist Rebecca Robbins

AG1 Signs NIL Endorsement Deals With Scientists

Farm to Label: How AG1 Sources Vitamin E From Sunflowers

Is 6 Hours of Sleep Enough?

Which Magnesium Is Best for Sleep? What Is Magnesium?

AG1 Announces Partnership with UC Davis to Advance Precision Health and Nutrition

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