Ashwagandha can take anywhere from 2-3 days to several weeks to work. Current research suggests it may take ten or more weeks to achieve maximum benefits related to stress and anxiety reduction [5].
If you're feeling more calm and relaxed, that's a good sign that the ashwagandha is working. You may also notice an improvement in your sleep quality. If you're sleeping better and feeling more rested, that's another sign that the ashwagandha is doing its job.
Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause sleepiness and slowed breathing. Taking ashwagandha with sedative medications might cause breathing problems and/or too much sleepiness.
Researchers continue to study ashwagandha's efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength. Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed.
Yes, Ashwagandha is good for skin and hair. Ashwagandha helps regenerate new skin cells, promotes collagen production, and effectively nourishes the skin.
Ashwagandha can take anywhere from 2-3 days to several weeks to work. Current research suggests it may take ten or more weeks to achieve maximum benefits related to stress and anxiety reduction [5].
"It can help with balancing stress levels, boosting mood, and helping with mental clarity and focus. There are also studies that show ashwagandha can help with inflammation and reduce pain."
If you are taking ashwagandha to help with sleep, it is generally recommended to take it in the evening before bed. This is because ashwagandha has a calming effect that can help promote relaxation and sleep. If you are working to reduce stress and anxiety, ashwagandha can be consumed at any time of the day.
While there are no formal dosing guidelines for ashwagandha, "many studies show safety and efficacy when 300 mg of ashwagandha is taken twice daily," Avena says.
Ashwagandha increases luteinizing hormone (LH) and protects the body from oxidative stress, which increases testosterone levels. Scientific studies prove ashwagandha improves testosterone levels in men. Ashwagandha also improves muscle recovery-growth, reduces anxiety-stress, and supports brain health.
Studies on ashwagandha have used daily dosages ranging from 120–5,000 mg of a root extract. The most common dosing protocol is 600 mg daily, divided into two doses, with one taken in the morning with breakfast and the other in the evening.
To minimize side effects, only take ashwagandha for a maximum of three months.
You can take 1-2 Ashwagandha tablets or capsules twice a day after your meals. You can have 1/2 tsp of Ashwagandha powder mixed with milk before bed for quality sleep, lower stress levels, and increased sex drive.
Your Current Health and Wellbeing: If you have existing health issues or your body is already under a lot of stress from other sources, then Ashwagandha may take longer to start working. Additionally, if you're taking medications or supplements that interact with ashwagandha, this could also slow down its effects.
Taking ashwagandha by mouth for up to 3 months seems to be safe. Large doses can lead to an upset stomach, diarrhea, vomiting, and, in rare cases, liver problems.
Most experts recommend starting with a dose of about 300 to 500 milligrams per day of ashwagandha extract, with withanolides in the range of 5 percent to 10 percent. A full dose of ashwagandha would be between 1,000–1,500 milligrams per day of extract.
It is perfectly safe to take ashwagandha daily, for up to eight weeks. However, more studies are needed to demonstrate the long-term safety of ashwagandha. You should be mindful not to take more than the recommended dose, and you should also try to avoid taking it on an empty stomach.
RHODIOLA BENEFITS: SHARPENS THE MIND
When comparing ashwagandha vs. rhodiola, rhodiola is a go-to for those looking to improve overall mental energy. It's so potent that it even enhances energy in people with chronic fatigue syndrome.
Ashwagandha can increase immune response, so it's recommended that individuals with autoimmune diseases (such as multiple sclerosis, lupus, rheumatoid arthritis, type 1 diabetes, or other conditions) avoid taking ashwagandha [1].
Why is ashwagandha not advisable for people with autoimmune disorders? In people with autoimmune disorders, the immune system is already overactive. Because ashwagandha can stimulate the immune system, it can rev up your immune system even more, and that can be harmful.
In Ayurvedic medicine, ashwagandha is most commonly known for its mood-lifting effects. Scientific research supports its potential to treat clinical depressive disorders. Studies show that its effects are comparable to common prescription antidepressants.