Ashwagandha, also known as Withania somnifera, is a popular adaptogen. It is a medicinal herb that has been used in Ayurvedic medicine for thousands of years to treat various health conditions. Ashwagandha is well-known for its stress-reducing and immune-boosting properties. It is also used to enhance stamina and endurance, improve sleep, and promote overall well-being.
How long does it take for ashwagandha to start working?
The time it takes for ashwagandha to start working depends on several factors, such as the dosage, the form of the supplement, and the individual’s health condition. Some people may experience the benefits of ashwagandha within a few days, while others may take a few weeks to see any improvement.
According to a study published in the Indian Journal of Psychological Medicine, ashwagandha can start reducing stress and anxiety levels in as little as two weeks. The study involved 64 people with a history of chronic stress, and they were given either ashwagandha or a placebo for 60 days. The group that took ashwagandha reported significant improvements in stress reduction and overall quality of life compared to those who took the placebo.
Another study published in the Journal of Alternative and Complementary Medicine found that ashwagandha can increase muscle strength and endurance in as little as eight weeks. The study involved 50 healthy men who were given either ashwagandha or a placebo for eight weeks. The group that took ashwagandha showed significant improvements in muscle strength and endurance compared to those who took the placebo.
What are the benefits of ashwagandha?
Ashwagandha has several health benefits, and it is considered a natural remedy for several health conditions. Here are some of the benefits of ashwagandha:
- Stress reduction: Ashwagandha can help reduce stress and anxiety levels by regulating the body’s cortisol levels. Cortisol is a hormone that is released in response to stress, and high cortisol levels can lead to several health issues such as high blood pressure, weight gain, and a weakened immune system.
- Immune-boosting: Ashwagandha can help strengthen the immune system by increasing the production of white blood cells, which are responsible for fighting off infections and diseases.
- Enhances stamina and endurance: Ashwagandha can help enhance stamina and endurance by improving oxygen uptake and utilization in the body. It can also improve the body’s ability to produce energy.
- Improves sleep: Ashwagandha can help promote better sleep by reducing stress and anxiety levels and improving relaxation.
- Regulates thyroid function: Ashwagandha can help regulate thyroid function by balancing the levels of thyroid hormones in the body. This can help improve metabolism and energy levels in people with hypothyroidism.
How much ashwagandha should I take daily?
The dosage of ashwagandha depends on several factors such as age, weight, health condition, and the form of the supplement. It is important to follow the recommended dosage on the package label or consult a healthcare provider before taking ashwagandha. Here are some general guidelines for ashwagandha dosage:
- Ashwagandha root powder: The recommended dosage is 1-2 teaspoons per day, mixed with warm milk or water.
- Ashwagandha capsule: The recommended dosage is 600-1,000 mg per day, divided into two doses.
- Ashwagandha tincture: The recommended dosage is 1-2 ml per day, diluted in water or juice.
Ashwagandha is generally safe for most people when taken within the recommended dosage range. However, some people may experience side effects such as upset stomach, diarrhea, and nausea. It is important to stop taking ashwagandha and consult a healthcare provider if you experience any severe side effects.
References
- Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Alternative medicine review, 5(4), 334-346.
- Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). Journal of alternative and complementary medicine (New York, NY), 20(12), 901-908.
- Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving memory and cognitive functions. Journal of dietary supplements, 14(6), 599-612.