What is Ashwagandha?
Ashwagandha, a small shrub-like plant with rejuvenating effects, has been used for centuries in Ayurveda. It is renowned for helping with stress, and as a sleep support. As the popularity of this natural supplement grows, it has gained recognition in the West.
Ashwagandha offers both physical and mental health benefits, enhancing overall well-being. Here are some key benefits: In This Article
Physical Health Benefits of Ashwagandha
Health Benefits of Ashwagandha
Ashwagandha offers both physical and mental health benefits, enhancing overall well-being. Here are some key benefits:
Physical Health Benefits of Ashwagandha
The antioxidant properties found in ashwagandha could potentially help against the damages caused by aging, the environment, and lifestyle factors. Some people have reported that these antioxidant properties to also support healthy brain and nervous system activity.
Mental Health Benefits of Ashwagandha
Ashwagandha has can help regulate cortisol levels in the body, thereby providing stress support. It also aids in blocking nervous system activity linked generalized lack of feeling calm, and reduced sleep. Moreover, studies indicate that ashwagandha can help enhance cognition, memory, and motor responses.
How Long Does It Normally Take for Ashwagandha to Work?
For most individuals, they reported that effects of ashwagandha typically manifest within 4-12 weeks. However, some may experience changes earlier. Numerous factors influence the timeline for ashwagandha to take effect.
Does Ashwagandha Work Immediately?
Ashwagandha does not provide immediate results. Research suggests that significant results are generally observed within 4-12 weeks. However, it's important to note that individual experiences may vary.
Factors That Influence How Long It Takes to Work
Several factors contribute to the time it takes for ashwagandha to take effect:
- Dosage and potency of the ashwagandha supplement
- Frequency of intake
- Type of ashwagandha supplement chosen
- Individual body chemistry and absorption rates
These factors can impact the speed at which you experience the desired results from ashwagandha supplements.
Taking Ashwagandha for Feeling Stressed
Most studies indicate that it may take up to 60 days to experience the full effects. Higher dosages, such as 1000 mg daily, have shown quicker results compared to lower dosages.
Taking Ashwagandha for Testosterone
Participants taking ashwagandha for eight weeks have observed increased testosterone levels. However, a study using a lower daily dose (240 mg vs. 600 mg) did not show a significant difference in testosterone levels at 60 days. To notice a change in testosterone levels, it is recommended to take at least 600 mg daily.
Taking Ashwagandha for Stress
Studies evaluating ashwagandha for stress reduction and weight management reveal reductions in perceived stress levels after four weeks. However, a significant difference in weight loss was noted at around eight weeks. In another study, participants reported reduced stress levels after 60 days of ashwagandha supplementation. Read here to find out more on CBD and Ashwagandha.
How Do You Know Ashwagandha Is Working?
To determine if ashwagandha is effective for you, you can keep a log and monitor specific markers such as energy levels, sleep quality, mood, endurance capacity, and stress levels. Review your log every 2-4 weeks to identify any changes in trends. However, it is always good to speak to your doctor prior to taking and while you are taking the supplement and discuss any noticeable changes.
How Much Ashwagandha Should I Take?
The appropriate ashwagandha dosage depends on various factors, including the purpose of supplementation. Research studies have used dosages ranging from 120 to 1000 mg per day. Starting with a dosage of 600 mg per day is recommended, as it has shown significant health benefits without serious side effects. However, it's important to note that doses ranging from 150 mg to 1000 mg have been found to be safe and effective.
When determining the right dosage for yourself, it's crucial to consider your specific goals and reasons for taking ashwagandha. For example, a dosage as low as 120 mg per day has been shown to improve sleep quality.
It's also worth mentioning that ashwagandha is generally well-tolerated with minimal side effects. Nevertheless, it's advisable to consult with a healthcare professional or follow the recommended dosage instructions provided by the manufacturer.
When Should I Take Ashwagandha?
The timing of ashwagandha consumption depends on your individual needs and preferences. Some people prefer taking it before bed to help promote relaxation and improve sleep quality, while others take it during the day to support mental clarity and focus. The key is consistency – take ashwagandha regularly at a time that suits you best and is easy to remember.
Potential Side Effects
When taken in large doses, ashwagandha may cause mild digestive upset, including symptoms such as nausea, gas, bloating, diarrhea, and vomiting. However, these side effects are uncommon, especially when the recommended dosages are followed. If you experience any adverse effects, it's advised to reduce the dosage or discontinue use and consult with a healthcare professional.
Key Takeaways
To summarize, ashwagandha offers a range of health benefits for both physical and mental well-being. While it does not work immediately, most individuals notice effects within 4-12 weeks of consistent use. The time it takes to work may vary based on factors such as dosage, potency, frequency of intake, and individual body chemistry.
Determining the appropriate dosage depends on your specific needs, and starting with 600 mg per day is often recommended. Remember to monitor your progress and consult with a healthcare professional if you have any concerns.
As a reliable source of information and high-quality ashwagandha products, NextEvo invites you to explore our selection of ashwagandha supplements to support your health journey.
FAQs
How Long Does Ashwagandha Stay in Your System?
The duration of ashwagandha in the body depends on the dosage taken and individual metabolism. It is recommended to follow the recommended dosage instructions and be aware that consistent use will yield the best results.
Who Should Not Take Ashwagandha?
Ashwagandha should be avoided by pregnant women and individuals with thyroid problems. It's important to consult with a healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions or are taking medications.
How Can I Maximize the Effects of Ashwagandha?
To optimize the effects of ashwagandha, consider the following tips:
- Identify the right dosage for your specific goals and needs.
- Take ashwagandha with food to enhance absorption.
- Consider cycling on and off ashwagandha to prevent tolerance buildup.
Does Ashwagandha Help You Stay Calm?
Ashwagandha is an adaptogenic herb that is often used to promote a calm state of mind. While further research is needed to fully understand its effects, many individuals find it helpful in reducing stress thus supporting a sense of calm and well-being.
Remember, ashwagandha works differently for each person, and it's essential to listen to your body and adjust your usage accordingly.
References:
- Singh, N., Bhalla, M., de Jager, P. et al. (2018). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5), 208-213. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/)
- Chandrasekhar, K., Kapoor, J., and Anishetty, S. (2012). A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine, 34(3), 255-262. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/)
- Katoch, M., and Pandey, A.K. (2017). Effect of Ashwagandha (Withania somnifera) Root Extract on Amelioration of Memory and Cognition Deficits: A Systematic Review and Meta-Analysis. Journal of Ayurveda and Integrative Medicine, 8(4), 271-278. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871210/)
- Andrade, C., Aswath, A., Chaturvedi, S.K., et al. (2000). A Double-Blind, Placebo-Controlled Evaluation of the Anxiolytic Efficacy of an Ethanolic Extract of Withania somnifera. Indian Journal of Psychiatry, 42(3), 295-301. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771001/)
