Depending on your needs, the recommended dosage for ashwagandha can change, but the majority of study points to a possible benefit from taking 250–500 milligrammes (mg) of it daily for at least a month.
A small woody shrub with yellow flowers that is endemic to India and North Africa is called ashwagandha, also known by its botanical name Withania somnifera.
It is categorised as an adaptogen because it is thought to improve how well your body handles stress.
For more than 3,000 years, the plant's root, in particular, has been used as a natural Ayurveda treatment for a variety of illnesses (1Trusted Source).
Additionally, according to contemporary science, it has health advantages like lowered tension and anxiety levels and enhanced mood, memory, and blood sugar levels.
The ideal dosages that are required to achieve various health benefits are reviewed in this piece.
To reduce stress and anxiety
The therapeutic plant appears to assist in reducing cortisol levels, a hormone your adrenal glands produce in reaction to stress.
More precisely, it has been demonstrated that daily doses of 225–600 mg for 1-2 months significantly lower cortisol levels .
Additionally, one study suggested that consuming at least 600 mg of ashwagandha daily for eight weeks could lessen anxiety and enhance sleep in those who suffer from tension or insomnia.
To lower blood sugar levels
Ashwagandha may also lower blood sugar levels, both in individuals with diabetes and those without it.
Ashwagandha reduced fasting blood sugar levels in a 2013 trial of 25 participants three times more than a placebo after 4 weeks.
An ashwagandha supplement taken for 30 days helped reduce fasting blood sugar levels in individuals with type 2 diabetes just as effectively as oral diabetes medication in another older study.
The doses used in these trials ranged from 250 mg to 3 grammes (g), and they were typically divided into 2-3 equal doses that were distributed evenly throughout the day.
Boost fertility
Ashwagandha, particularly in males, may help increase fertility and support reproductive health.
In a 2010 study, 5 g of ashwagandha taken everyday for three months increased sperm motility and count in 75 males who were infertile .
Five grams of ashwagandha per day also resulted in better sperm quality in an older study involving extremely stressed men. Moreover, 14% of their partners had become pregnant by the conclusion of the three-month study .
To increase strength and muscle development
Ashwagandha supplementation may also result in a rise in strength and muscle mass.
One research found that resistance training combined with 500 mg of ashwagandha extract over a 12-week span significantly increased upper and lower body strength.
In a different 2015 research, taking 600 mg of ashwagandha daily for eight weeks resulted in 1.5 -- 1.7 times greater gains in muscle strength and 1.6 -- 2.3 times greater gains in muscle mass than receiving a placebo.
Similar results were seen after taking 750-1,250 milligrammes of ashwagandha daily for 30 days.
To reduce irritation and fend off infection
Additionally, ashwagandha may reduce inflammation and strengthen your immune system.
Older studies suggest that consuming 12 millilitres (mL) of ashwagandha root extract daily may raise immune cell counts.
Another research discovered that taking 60 mg of ashwagandha extract daily for a month enhanced the body's inborn and acquired immune system, which may aid in infection defence.
Furthermore, a previous research found that consuming 250–500 mg of ashwagandha daily for 60 days could reduce C-reactive protein levels, a sign of inflammation, by up to 30%.
Protection and negative effects
Most people believe ashwagandha to be safe.
However, those who are expecting or nursing, as well as those who have autoimmune illnesses like lupus, rheumatoid arthritis, type 1 diabetes, and Hashimoto's thyroiditis, may need to stay away from it.
Additionally, there may be drug interactions with ashwagandha. As a result, before taking ashwagandha supplements, individuals who are taking other medications should talk to their doctor. (22).
Remember that the majority of ashwagandha research were small and of poor quality. Because of this, dosage effectiveness and safety information may not be correct. More study is required.
The bottom line
Ashwagandha is a medicinal herb that may provide a number of health advantages, including a reduction in blood sugar levels, inflammation, mood, memory loss, tension, and anxiety, as well as an increase in muscle mass and fertility.
Depending on your requirements, you should take different doses, but 250–500 mg a day for at least a month seems to work well.
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