Ashwagandha, with its myriad of health benefits, has become a staple for many seeking natural supplements. But like any supplement, it’s vital to understand the right dosage to make the most of its benefits without overdoing it.
Ashwagandha, scientifically known as Withania somnifera, is an evergreen shrub predominantly found in India, Africa, and parts of the Middle East. Often referred to as the “Indian Winter cherry” or "Indian Ginseng," ashwagandha has captured attention for numerous reasons.
Its appeal to many, especially those inclined towards herbalingredients, is undeniable due to its multifaceted benefits and traditional significance.
Ashwagandha offers many benefits, such as:
- Balancing cortisol levels to reduce stress.
- Showcasing anti-inflammatory properties.
- Amplifying memory.
- Enhancing immune functions and presenting anti-aging effects.
- Mitigating stress.
When you train your body with adaptogens like ashwagandha, over time, you are better able to manage stress and feel more resilient. This process fosters a strengthened ability to cope with challenging situations and enhances overall well-being.
From powders and elixirs to pills and capsules, there are many ways to incorporate ashwagandha into your routine. However, pills and capsules remain the crowd favorites. To explore options, you can check out NextEvo's range of ashwagandha products.
Determining the correct dosage of ashwagandha not only depends on the specific ailment you're aiming to address but also on your unique body composition. It's crucial to recognize that both these factors play a role in how much you should consume.
As a best practice, start with a lower dose and increase it gradually, monitoring how your body reacts. This way, you can find the optimal amount that works best for your individual needs.
Ashwagandha for stress and anxiety
Ashwagandha is highly esteemed for its effectiveness against stress. Its potency can be attributed to its potential in lowering cortisol levels, the hormone that our bodies produce in response to stress.
Studies indicate that a dosage of 225–600 mg daily for 1–2 months can result in a noteworthy decrease in cortisol levels. Moreover, a specific review highlighted that consuming at least 600 mg of ashwagandha every day for 8 weeks could also enhance sleep quality in individuals grappling with stress.
Ashwagandha for muscle growth and strength
Fitness enthusiasts might find ashwagandha beneficial. Studies have found that doses ranging from 500 mg to 1,250 mg can amplify muscle mass and strength, especially when combined with resistance training.
Ashwagandha for immune support
Ashwagandha might also play a role in bolstering the immune system. Some studies have observed an increase in immune cells and improved immune function after ashwagandha consumption.
Ashwagandha for memory
Historically championed in Ayurveda for its memory-enhancing qualities, modern research echoes this sentiment, albeit with a call for further studies.
For instance, a concise 8-week study revealed that participants who took 300 mg of ashwagandha root extract twice daily witnessed significant improvements in general memory, attention, and task performance when compared to those given a placebo.
Additionally, another study demonstrated that consuming 300 mg of ashwagandha root extract daily led to notable advancements in memory and focus over a span of 90 days, particularly in adults experiencing elevated stress levels.
Safety and side effects of ashwagandha
Ashwagandha is generally considered safe for most individuals. However, excessive intake can result in gastrointestinal disturbances. It's prudent to start with a modest dosage, observing your body's response.
Furthermore, certain demographics, such as pregnant or breastfeeding individuals and those with autoimmune conditions, should approach with caution and engage a medical expert prior to incorporating ashwagandha into their daily routine.
Additionally, ashwagandha has the potential to interact with specific medications. As such, those currently on medication should seek a doctor's guidance before commencing ashwagandha supplementation.
Ashwagandha boasts a multitude of advantages, but it's essential to be mindful of the dosage. The amount you should take is influenced by your objectives for using it, your tolerance, and your unique body composition.
Hence, it's advisable to begin with a dose on the lower end of the recommended range and slowing increase it as needed. Always engage with a medical expert if you're unsure about using it.
Can you have too much ashwagandha?
Overconsumption might lead to stomach issues, diarrhea, or vomiting. In rare instances, it might even cause liver problems. When applied topically, its safety remains uncertain.
Is ashwagandha hard on the liver?
Previously, ashwagandha was considered to be liver-friendly. A study involving diabetic mice demonstrated that those administered Withania somnifera extracts showed an improvement in their liver enzyme levels (Udayakumar, 2009).
However, a recent study has indicated a potential connection between ashwagandha use and liver damage. Thus, it’s crucial for individuals with existing or past liver concerns to consult a physician before starting an ashwagandha regimen.
Is it bad to take ashwagandha 2 times a day?
While the frequency of intake might not be as important, it's the total daily dosage that matters. Whether you take ashwagandha once or twice a day, always adhere to the recommended dosage. Regardless of how many times you take it per day, never exceed the suggested amount without consulting a healthcare professional.
- 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. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.
- 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. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
- Remenapp A, Coyle K, Orange T, Lynch T, Hooper D, Hooper S, Conway K, Hausenblas HA. Efficacy of Withania somnifera supplementation on adult's cognition and mood. J Ayurveda Integr Med. 2022 Apr-Jun;13(2):100510. doi: 10.1016/j.jaim.2021.08.003. Epub 2021 Nov 25. PMID: 34838432; PMCID: PMC8728079.
- Durg S, Bavage S, Shivaram SB. Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application. Phytother Res. 2020 May;34(5):1041-1059. doi: 10.1002/ptr.6589. Epub 2020 Jan 23. PMID: 31975514.
- Ahmad MK, Mahdi AA, Shukla KK, Islam N, Rajender S, Madhukar D, Shankhwar SN, Ahmad S. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010 Aug;94(3):989-96. doi: 10.1016/j.fertnstert.2009.04.046. Epub 2009 Jun 6. PMID: 19501822.
- Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HL. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients. 2018 Nov 20;10(11):1807. doi: 10.3390/nu10111807. PMID: 30463324; PMCID: PMC6266766.
- Raut AA, Rege NN, Tadvi FM, Solanki PV, Kene KR, Shirolkar SG, Pandey SN, Vaidya RA, Vaidya AB. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012 Jul;3(3):111-4. doi: 10.4103/0975-9476.100168. PMID: 23125505; PMCID: PMC3487234.
- Mikolai J, Erlandsen A, Murison A, Brown KA, Gregory WL, Raman-Caplan P, Zwickey HL. In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes. J Altern Complement Med. 2009 Apr;15(4):423-30. doi: 10.1089/acm.2008.0215. PMID: 19388865.
- Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017 Nov 2;14(6):599-612. doi: 10.1080/19390211.2017.1284970. Epub 2017 Feb 21. PMID: 28471731.
- Lubarska M, Hałasiński P, Hryhorowicz S, Mahadea DS, Łykowska-Szuber L, Eder P, Dobrowolska A, Krela-Kaźmierczak I. Liver Dangers of Herbal Products: A Case Report of Ashwagandha-Induced Liver Injury. Int J Environ Res Public Health. 2023 Feb 22;20(5):3921. doi: 10.3390/ijerph20053921. PMID: 36900932; PMCID: PMC10002162.