When to take ashwagandha
If you’re wondering why you should take ashwagandha, consider these 10 reasons to take ashwagandha and start enjoying the numerous benefits of this potent adaptogen.
Ashwagandha is just what we need when stressed as this herb has natural properties to calm you down and enhance your stamina as it restores balance to your body, which is why the herb is called rayasana in the tradition of Ayurveda which translates into "regenerative herb" but the most benefits of these miracle plants are undoubtedly their effects on the nervous system and endocrine system, and its unique ability to achieve harmony between body, mind, and soul, leading to final renewal.
What is ashwagandha?
- ashwagandha is an adaptogen and a potent herb that’s been used in traditional medicine for over 4,000 years. The name ashwagandha means the smell of horse in Sanskrit, given that it smells like horse urine.
- Ashwagandha is known as the Root of Withania Somnevira. This herb is also called Indian ginseng, winter cherries, and sumnevira root, the root, and leaves of the Ashwagandha plant are commonly used for their medicinal properties.
- The presence of ethanol ideas, a group of steroidal lactones, contributes to the health benefits of Ashwagandha grass.
- Helps boost your immune system, improves sleep quality, regulates blood sugar levels, and strengthens muscles. Side effects ashwagandha.
- Can cause a headache when you first start taking it. Recommendations for using ashwagandha: One study recommends 300 mg twice daily.
- The recommended dosage is 500 mg of high-quality ashwagandha root powder per day (1 capsule). Contains phytoestrogens, so not recommended for women on hormone therapy or pregnant/breastfeeding women.
Is it safe?
Yes! It has been used in traditional medicine for thousands of years and has very few side effects when taken as recommended.
Here are ten things that many people don’t know about this traditional herb:
A Safe Stress Reducer
- While Ashwagandha isn’t likely to make you feel calmer and more relaxed on its own, it is a powerful stress reducer when combined with relaxation techniques like meditation.
- It can also help support your immune system and thyroid function, which makes it a great option for those dealing with sleep problems or other health issues related to stress.
- Many people find that their quality of sleep improves when they take Ashwagandha consistently, as well.
- If you are interested in taking supplements for stress relief, remember that different strains work differently; be sure to talk with your doctor about what type might be best for you!
- For women who want to conceive, talk with your practitioner before adding any herbal supplement such as Ashwagandha into your daily routine, as there is evidence that it may delay ovulation.
- Overall, however, most experts agree that Ashwagandha is an excellent herb to incorporate into an overall healthy lifestyle.
- The best time to use Ashwagandha pills for stress relief and sleep: is about an hour before bedtime.
- first thing in the morning especially if you tend to wake up feeling stressed or anxious.
Best Time To Take Ashwagandha
- When you wake up in the a.m. and before bed at night. Taking ashwagandha at these times will help your body stay balanced, focused, and calm all day long.
- Ashwagandha is not recommended for use by children, pregnant or nursing women, or individuals currently being treated for cancer; always consult your doctor before using any supplement or changing your diet.
- If you experience an allergic reaction such as swelling of the skin, trouble breathing or swallowing contact a medical professional immediately.
- The key with ashwagandha is that it can take six months to one year of continuous supplementation (2-3 times per day) to see maximum results (note: individual needs vary depending on your stress levels).
- Many people do not realize that adaptogens are just like exercise they’re long-term strategies that work only when used consistently.
- If after one year of supplementation you have seen little improvement and choose to discontinue usage do so gradually under supervision from your health care provider.
How Much Ashwagandha Should I Take?
- While there is no standard recommended dosage for ashwagandha, most research suggests that a dose of 0.5 - 1.5 grams per day can support a variety of health benefits.
- Taking an extract with a 1:1 concentration of withanolides (the bioactive compounds in ashwagandha) and an equal or greater amount of root powder (for antioxidant effects) appears to be the most effective.
- The best time to take ashwagandha is around bedtime for sleep support and stress reduction, though it may also be taken before exercise if you're looking for performance-enhancing effects.
- Always consult your healthcare provider before taking supplements, especially those that are new or unfamiliar. Ashwagandha should not be taken by pregnant women.
- High doses of ashwagandha could cause insomnia, nausea, gastric discomfort, and fatigue as well as affect hormone levels and pregnancy/lactation outcomes.
- It could also cause or worsen the inflammation of the skin from exposure to sun and is contraindicated when on anticoagulant therapy drugs such as warfarin due to increased risk of bleeding complications.
- A 2015 study showed that using 750 mg daily yielded moderate improvement after six weeks; doses of 2 g were associated with side effects like gastric discomfort and constipation.
Improves Sleep Quality
- One of the ashwagandha’s uses in Ayurvedic medicine is to promote sleep. In a study published in Phytomedicine, 30 people with insomnia took 500 mg of an ashwagandha extract per day.
- At the end of one month, participants experienced significantly reduced anxiety and improved quality of sleep.
- So, when it comes time for bed, start sipping on an herbal tea with two teaspoons each of ashwagandha and licorice root (they go well together).
- The melatonin in them may boost your ability to get to sleep sooner and help you stay asleep longer.
- Possible Anti-Cancer Properties Over 200 studies have been done using ashwagandha extracts, which could be due to its role as an adaptogen that helps normalize stress hormones that can signal cancer growth within cells.
- While there isn't enough evidence at present to recommend taking it solely for cancer prevention or management, working with your doctor could help determine if it’s right for you based on other health concerns.
High Blood Pressure? Depression? Insomnia?
- Are these issues interfering with your overall well-being? Then it might be time to start exploring how ashwagandha might benefit you further. The benefits of a properly administered lifestyle medicine program are well documented and more information is always available from licensed healthcare professionals like those in our directory.
- Improve Overall Sleep Quality In addition to regulating sleep cycles and helping us sleep better, quality sleep will improve a wide range of functions throughout your body including memory function and focus, metabolism rate control, and more!
- Many Americans struggle with sleeping issues such as insomnia and waking up tired because they're not getting high-quality sleep every night; when one's body is getting enough hours of restorative quality shut-eye each night their energy levels during daylight hours are noticeably higher better concentration levels, less afternoon fatigue, and more mental clarity are all connected to high-quality sleep.
Helps Treat Anxiety
- Stress can be a big contributor to anxiety, so it only makes sense that ashwagandha helps reduce anxiety.
- In one study, researchers found that 300mg of an extract from ashwagandha significantly reduced stress and anxiety in just 60 days.
- Research has also shown that taking ashwagandha can result in lower cortisol levels (the stress hormone) and decreased depression as well.
- The best time to take ashwagandha is before bed or before stressful situations like job interviews or presentations.
- If you’re looking for something extra-strength to help with your anxiety, you may want to try ashwagandha supplement extracts.
- Extracts tend to contain higher concentrations of active ingredients than plain powder supplements do; however, not all extracts are created equal: look for ones made with 25% withanolides the natural form of Withania somnifera responsible for its benefits rather than higher amounts.
- Higher concentration doesn’t necessarily mean more benefit though so read reviews first!
- The American College of Gastroenterology defines Irritable Bowel Syndrome (IBS) as A functional gastrointestinal disorder characterized by abdominal pain and altered bowel habits in association with significant distress.
- Characteristic symptoms include cramping pain in both the upper and lower abdomen, often relieved by defecation accompanied by bloating, excessive gas, and distention.
Helps With Inflammation & Pain
- Research shows that ashwagandha helps reduce joint pain, back pain, and muscle soreness. There’s also some evidence it may help reduce inflammation.
- One study found that it helped decrease TNF-alpha and IL-6 levels in rheumatoid arthritis patients. Another study looked at 30 people with chronic low back pain.
- The group receiving 5 grams of ashwagandha extract per day had reduced levels of a compound called malondialdehyde (MDA). MDA is considered a marker for oxidative stress in muscles.
- An increase in MDA levels can cause tissue damage and joint degeneration, especially in those with an inflamed immune system. Reducing MDA levels are thought to be important in limiting fatigue, improving exercise performance, and reducing wear and tear on joints.
- This suggests ashwagandha root extract has anti-inflammatory properties as well. However, more studies need to be done before recommendations on dosage or long-term use can be made.
- If you've never tried ashwagandha before, start with a small dose of 0.5–1 gram once or twice daily to gauge your body's response before increasing your intake.
Improves Brain Function
- A study published in Phytotherapy Research found that ashwagandha supplementation helped reduce stress-induced, anxiety-like behavior and aided concentration in mice.
- In another experiment, supplementing with Withania Somnifera improved brain function in mice by increasing synaptic plasticity, which supports communication between neurons.
- This may help explain why some people report feeling more focused when taking it.
- In addition, ashwagandha has been shown to improve cognitive performance in clinical trials of human subjects who are undergoing psychosocial stress as a result of surgery for early-stage breast cancer or spinal cord injury.
- These results indicate that ashwagandha could have a promising role as adjuvant therapy for neurodegenerative disorders such as Alzheimer’s disease, Parkinson’s disease, and other forms of dementia.
- Clinical trials are still needed to better understand how well it works and what doses might be best.
- When you buy your supplements online, be sure they meet high-quality standards so you can always feel confident about what you're putting into your body.
Enhances Libido & Sex Drive
- When it comes to sex, ashwagandha maybe even more effective for women than men.
- Women who are deficient in DHEA and DHEA-S (the sulfate version of these hormones) can experience low libido and fatigue.
- In one study, women with higher levels of ashwagandha experienced an increase in sexual arousal.
- Ashwagandha also stimulates testosterone production, which helps improve sperm quality in infertile men.
- Don’t forget about pheromones either smelling them turns us on too!
- For females, taking ashwagandha root or herb before bedtime has been linked to heightened sexual pleasure after intercourse.
- If you feel like you want a boost in your sex life but want something that’s all-natural, try adding a few doses of ashwagandha powder into your daily routine!
- It will help you feel aroused and make love like you did when you were young again.
Protects The Body From Free Radicals
- Research shows that ashwagandha contains significant amounts of antioxidants, and these antioxidant properties can help protect your body from free radicals, which are molecules that damage your cells and lead to premature aging.
- One study found that animals treated with ashwagandha had a 44% reduction in lipid peroxidation, or free radical damage, compared to untreated control groups.
- A human trial published in Phytotherapy Research found similarly positive results in humans.
- According to researchers, long-term supplementation with ashwagandha root significantly reduced markers of oxidative stress relative to placebo controls.
- This suggests that taking ashwagandha supplements may result in real, tangible benefits such as protection against cancer and heart disease by slowing down cellular aging.
- Since we’re all going to die someday, it’s nice to know we might be able to reduce our risk of illness along the way!
- North American Herb & Spice Ashwagandha: Like other adaptogens, ashwagandha has been shown to boost physical endurance, promote mental clarity and even balance blood sugar levels.
- Promising alternative medicine treatment for depression and anxiety is also available.
- When taken regularly as part of a healthy diet and exercise regimen, many people have reported improved energy levels with less need for stimulants like caffeine and recreational drugs like alcohol.
- Additionally, research has shown ashwagandha may improve immune system response one reason why many athletes include it in their workout routines!
Supports Healthy Immune System Function
- By increasing your immune system’s ability to cope with stress, ashwagandha is beneficial for those with autoimmune conditions. According to a 2010 study in Phytotherapy Research, ashwagandha improves nonspecific resistance and enhances humoral immunity as well as suppresses disease processes associated with chronic stress. You can take it two or three times daily or when you are under physical, mental, or emotional stress.
- To optimize benefit, choose an ashwagandha supplement with at least 1 percent total withanolides by weight and look for one that has been tested for heavy metals, microbiology, and microbial contaminants.
- If you are taking medications of any kind or have pre-existing medical conditions of any kind always check first with your prescribing physician before beginning any herbal supplementation regimen; stop immediately if you feel faint, nauseous, or experience heart palpitations; consult your doctor if you continue to experience adverse effects; do not combine with alcohol, other recreational drugs or prescription drugs without consulting a healthcare professional first.
- Consultation may require the collection of blood samples and lab tests to monitor changes in liver function parameters over time. Do not use if pregnant or breastfeeding without consulting a healthcare professional first.