Looking for the correct information on the dosage of Ashwagandha? Look no further, because this post has everything you need to know about the ashwagandha dosage.
What is Ashwagandha?
Ashwagandha (commonly known as Indian ginseng, Withania somnifera, poison gooseberry, or winter cherry,) is definitely an adaptogenic botanical herb that is well-known in Ayurvedic medicine and has been utilized for over 2600 years.
It is in truth the typically utilized as well as thoroughly researched adaptogen plant.
It is valued because of its thyroid gland modulating, antidepressant, anti-anxiety, neuroprotective as well as anti-inflammatory attributes, which are just some of the countless ashwagandha advantages.
Ashwagandha Dosage & Timing
Should I take Ashwagandha in the Morning or Night?
Well, the best time to take Ashwagandha for stress, bodybuilding, anxiety, and weight loss is both in the morning and at night as long as it is after a large meal.
Ashwagandha has been shown in several studies to be neuroprotective and may also improve immunity in healthy people.
It is thought to have antioxidant, immunomodulatory, adaptogenic, anti-inflammatory and metal ion chelating (i.e., removing toxic metals from the body) properties.
Most of these benefits are improved by taking it with stomach contents – so either after breakfast or dinner would both be appropriate times of day for taking ashwagandha.
It’s better not to drink alcohol because this will counteract the immune-boosting effect of ashwagandha on your liver.
Ashwagandha Dosage for Energy
If you are interested in the effects of ashwagandha on energy levels, it is most typical to use 100-200 mg in a single dose with or without food.
Consuming ashwagandha every day is also an effective option for fatigue relief. A dosage of 600 mg twice daily (300 mg after breakfast and 300 mg after dinner) has been shown to increase general physical vitality by 27%.
Ashwagandha Dosage for Stress & Anxiety Management
For stress relief, anxiety management, and circadian rhythm support, 600-1000mg taken before bed should be enough to regulate mood.
Ashwagandha can promote deep sleep by suppressing cortical activation around 4 hours prior to the prescribed wakeup time so ensure you have adequate time before your alarm for this reason.
Ashwagandha Dosage for Weight Loss
Ashwagandha does have a few promising studies suggesting that it can help with weight loss, including one study in mice.
The conclusions from this mouse study are that ashwagandha supports an increase in base metabolic rate and fat utilization, reduces body fat mass, and improves carbohydrate tolerance.
These findings in mice translate to a potential reduction of body weight gain by the same mechanism as exercise; increased muscle work efficiency through protein synthesis, reduced fatty acid transport into the cell, and oxidation of these fats.
There is no research on humans available yet to confirm its effectiveness with human subjects. However, this study points to a possible effect on the reduction of body weight and body mass index (BMI).
However, there is an additional compound found in ashwagandha called tropine alkaloids which may support weight loss among humans.
Ashwagandha Dosage for Bodybuilding
Can I use Ashwagandha for bodybuilding? Yes. This herb appears to help with testosterone and cortisol levels, which are two regulating hormones that affect the bodybuilding process as well as aging.
Cortisol is a hormone produced in response to stress – high levels of cortisol have actually been linked to an increase in visceral fat, bone mineral density reduction, insulin resistance, and glucose intolerance.
Ashwagandha has also been found to reduce cortisol levels by inhibiting brain connective tissues – this means that our mental activity can be assessed by metabolic tissue changes of the white matter connections within the brain!
FAQS on Ashwagandha Dosage & Usage
How long does Ashwagandha take to work?
This would depend on the type of Ashwagandha. This plant can take from 3-12 weeks to exert beneficial effects for people suffering from depression. The same may apply to reducing stress and anxiety.
Who Should Not Take Ashwagandha?
Ashwagandha is a herb and is therefore harmless to nearly everyone if taken in small quantities.
However, if you are taking it for a given medical or therapeutic reason then there may be exceptions when it would not be a good idea to take it.
For example, drunk persons and those suffering from hunger should not take ashwagandha because they are likely not to feel or appreciate the positive effects of this herb.
Reference:
- 1: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
Thank you for the great post on the recommended daily intake of ashwagandha. I would like to know how it helps with the sleep disorders.
Should I take Ashwagandha with food or on an empty stomach? I would like to know which one would be more effective for me!