How to Use Ashwagandha: Benefits, Dosage & Best Practices
In guarding popularity amongst modern wellness circles, ayurvedic medicine has rallied around ashwagandha.
It is beloved by many who seek natural remedies due to its ability to help the body adapt to stress, improve focus, and enhance overall well-being.
This guide about Ashwagandha will show you its benefits, the best methods to use, its dosage, and side effects, if any.
By the end, you’ll understand how to use this excellent herb in your day for the best results.
What is Ashwagandha?
Withania somnifera (scientific) is a small shrub from India, the Middle East, and parts of Africa.
Correctly translated, its name means "smell of horse" for its distinctive smell and its perceived vitality.
For over 3,000 years, this herb has been used in Ayurvedic medicine to treat stress, boost your energy, and improve your concentration.
The drug is believed to have therapeutic effects due to its active compounds, which are called annelids.
Ashwagandha is an adaptogen—defined as an agent that helps the body resist physical, chemical, or biological stress.
Key Benefits of Ashwagandha
Ashwagandha has a variety of benefits, so it really is a great addition to any wellness routine.
Reduces Stress and Anxiety
Leading among the list of benefits of Ashwagandha is the ability to make one feel less stressed out and less anxious.
Studies have shown that it reduces cortisol or ‘stress’ hormone levels (1).
It’s an effective natural antidepressant and natural remedy for chronic stress and generalized anxiety.
Enhances Energy and Focus
It is often turned to to fight fatigue and increase energy levels.
It helps adrenal function so the body can maintain consistent energy throughout the day.
Furthermore, it helps with cognitive function, focus, and memory.
Supports Sleep Quality
Ashwagandha might help you get restful sleep if you are having trouble with insomnia or restless nights (2).
This is a lovely nighttime supplement that helps you relax.
Boosts Immune Health
Free radical damage to the body is prevented by ashwagandha’s antioxidant properties (3).
It supports immune health, thereby making it easier for your body to fight off illnesses.
Promotes Hormonal Balance
If you’re a guy, Ashwagandha can help boost testosterone and improve fertility (4).
It also helps regulate hormones for women and reduce symptoms of conditions such as PCOS.
How to Use Ashwagandha Safely
Ashwagandha needs to be used carefully, too, to have maximum effect.
There are many forms of ashwagandha, but each one has its own bonuses.
Precision dosing is easy in capsules.
Versatility in recipes and beverages can be derived from powders.
Soothing tea and tinctures are fantastic and easy to add to your daily routine.
Recommended Dosage
Ashwagandha’s optimal dosage varies for everyone and depends on your goals.
The doses of th0–600 mg are common for relieving stress and anxiety.
In a dose of 300 mg for sleep support, it is effectively taken in the evening.
To begin, start with the lowest effective dose and increase it as necessary.
How to Incorporate Ashwagandha in Your Daily Routine
Ashwagandha is a powerful herb that is easy to incorporate into your lifestyle.
Ashwagandha with water or milk. The conventional mode of intake is to mix Ashwagandha powder with warm milk or water.
A little honey or cinnamon improves taste and adds to its calming effects.
Smoothies and Meals with Ashwagandha
Secondly, you can throw some Ashwagandha powder into your morning smoothie or oatmeal for something a little more modern.
It’s easy to cover up the taste while still taking advantage of its benefits.
Using Ashwagandha Together with Other Supplements
Other adaptogens, like Rhodiola or Holy Basil, work well paired with Ashwagandha for relieving stress.
Combining supplements is always best done with the advice of a healthcare professional.
Precautions and side effects of ashwagandha are safe for most people, but you need to pay attention to side effects and precautions.
Ashwagandha is generally considered safe in adults, except those who are pregnant, breastfeeding, or have an autoimmune disease, and should not take it without checking with a healthcare provider.
It works by helping your central nervous system absorb the drug in your blood. These include mild drowsiness, nausea, or stomach upset.
If you are taking any medication to treat diabetes, blood pressure, or a thyroid disorder, ask your doctor before supplementing Ashwagandha because it may interact with this medication.
How Long Does It Take For Ashwagandha To Work?
How long it takes to feel the results of Ashwagandha depends on everyone.
Improved sleep, even better, or lessened anxiety could be noticed within a few days (5).
These other benefits, like more energy hand hormone balance, can often take several weeks, or even more, of consistent use.
To get long-term results, the key is to be patient and regularly intake.
Final Thoughts
Ashwagandha is a great herb with multiple benefits for the mind and body.
It can help with reducing stress, focus better, and be generally well if used properly.
Beginning with a very small dose and exploring timing are good ideas, and if you have any qualms with this, consult a healthcare professional.
If you want to support your health naturally, simple but effective is incorporating Ashwagandha into your daily routine.
If you seek products for Ashwagandha that are sourced sustainably, explorations into Wild Foods' offerings could provide the purity and quality that you are looking for.
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FAQs
What is the best way to use Ashwagandha?
The forms most preferred are capsules and powders, but then your personal preferences and lifestyle.
How to use Ashwagandha daily?
Try taking it at the same time every day, with or in a beverage.
Is Ashwagandha taken in the morning or the evening?
Use it for energy and focus in the morning or for relaxing in the evening and sleeping better.
When does Ashwagandha start working on anxiety?
It usually takes one week for most people to feel less anxious, though for others, it may take longer.
Related Studies
1. Title: An investigation into the stress-relieving and anxiolytic effects of Ashwagandha root extract
This study found that Ashwagandha supplementation significantly reduced anxiety and morning cortisol levels in stressed adults over an 8-week period.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
2. Title: A double-blind, randomized, parallel-group, placebo-controlled study of Ashwagandha root extract for sleep quality
The research demonstrated that Ashwagandha root extract improved sleep quality and reduced insomnia symptoms in both healthy individuals and those with insomnia over an 8-week trial.
Link: https://pubmed.ncbi.nlm.nih.gov/32818573/
3. Title: Adaptogenic and Immunomodulatory Activity of Ashwagandha Root Extract
This study indicated that Ashwagandha exhibits significant antioxidant and immune-stimulant properties, enhancing immune health in stressed animals.
Link: https://www.frontiersin.org/journals/veterinary-science/articles/10.3389/fvets.2020.541112/full
4. Title: Does Ashwagandha Increase Testosterone?
A review of clinical trials showed that Ashwagandha supplementation significantly increased testosterone levels in men, particularly among those who are overweight or engaged in resistance training.
Link: https://consensus.app/questions/does-ashwagandha-increase-testosterone/
5. Title: The Effect of Ashwagandha on Stress Reduction and Energy Enhancement
Research indicates that the effects of Ashwagandha on reducing stress and enhancing energy can be noticeable within a few weeks of consistent supplementation.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
