How Much Ashwagandha Should I Take?
In the realm of herbal remedies, few plants have captured the spotlight quite like Ashwagandha. With a rich history in Asian traditional medicine for stress relief, in this blog, we explore the modern applications of ashwagandha and its potential for supporting whole body health as well as cognitive function to athletic performance.
However, when asking yourself “how much Ashwagandha should I take?”, there are a few important things to know. To help you determine the right dosage for you, this article will explain:
- What Ashwagandha is
- Key benefits of Ashwagandha
- How much Ashwagandha you should take and for how long
- Safety and side effects
- The best forms of Ashwagandha
What is Ashwagandha?
Ashwagandha, or Withania Somnifera, is a medicinal plant used in traditional Ayurvedic medicine. It’s also known as Asian or Middle Eastern Winter Cherry.
The purpose of Ashwagandha depends on the part of the plant. Roots and berries are primarily used in herbal supplements, but the herb’s many potential health benefits vary based on what part of the plant is being used, how long you take it, and in what dosage.
What are the Main Benefits of Ashwagandha?
There may be several benefits to taking Ashwagandha. Though research is limited, a clinical study of Sensoril® Ashwagandha found that a few potential benefits of Ashwagandha include:
- Mental and physical stress support: Ashwagandha may reduce cortisol levels and the everyday stress that comes with it.
- Sleep support: Sensoril® Ashwagandha may also combat sleeplessness by controlling cortisol levels.
- Positive mood: Ashwagandha may also support a positive mood.
Subjects in the Sensoril® groups reported experiencing less fatigue, headache, muscle pain, sleeplessness, forgetfulness, feelings of doom, and irritability than those in the control group. Additionally, they reported better appetite and concentration. Remarkably, no adverse side effects were reported.
How Much Ashwagandha Should I Take?
How much Ashwagandha you should take will fluctuate depending on your desired results and the Ashwagandha supplement you choose.
Sensoril® has shown benefits related to stress and mood at doses as low as 125 mg, but you can take up to 600 mg per day for potential health benefits. The difference in recommended doses for different supplements can come down to the form of Ashwagandha; Sensoril® is formulated with both the herb’s leaf and root for a more concentrated form of the supplement, while other supplements use only one or the other and therefore require a higher dosage.
If you do take 600 mg, some protocols recommend breaking up the dosage. Meaning, you can take 300 mg in the morning, then 300 mg in the evening for a total of 600 mg.
Another important factor to consider when asking how much Ashwagandha I should take is the duration of the dose. Limited studies have shown that one can experience the benefits in as few as 60 days.
The dosage duration varies based on different factors: First, consider why you’re taking the Ashwagandha. And second, different studies used different durations of time. Most research recommends only taking Ashwagandha for up to 12 weeks, then stopping. No studies have shown that it is safe to take Ashwagandha for more than 12 weeks.
How Much Ashwagandha Should Athletes Take?
A 2018 study of Sensoril®’s effect on strength training and recovery involved recreationally active men who were randomly assigned to either a placebo group or a group receiving 500 mg/d of Sensoril®.
The results revealed that the Sensoril® group experienced significantly greater gains in 1-RM squat and bench press, suggesting improved upper and lower-body strength. Additionally, changes in the android/gynoid ratio favored the Sensoril® group, indicating a more favorable distribution of body mass.
Notably, the Sensoril® group demonstrated improvements in squat power, bench press power, 7.5 km time trial performance, and perceived recovery scores. Clinical chemistry analysis showed that the supplement was well-tolerated clinically, making a strong case for the efficacy of a 500 mg dose of Ashwagandha extract in supporting strength and body composition improvements during a 12-week resistance training period.
Should I Take Ashwagandha Every Day?
Few study participants report adverse side effects of Ashwagandha. More research needs to be done to indicate if the long-term use of Ashwagandha is safe or even beneficial.
It’s important, regardless of how much or how often you take Ashwagandha, to consult with your healthcare provider before starting any herbal supplement.
Can I Take Too Much Ashwagandha?
Just like anything that’s beneficial to you, it is possible to have too much of a good thing. You should only take the recommended dose of Ashwagandha for the primary reason you are using the supplement. Do not go above the recommended dosage, since there is no research to suggest that this is safe to do. Therefore, we don’t recommend taking more than 600 mg of Ashwagandha per day.
Safety and Side Effects
There are no commonly reported side effects of Ashwagandha. The study of Ashwagandha is new, so no conclusive evidence has been found when it comes to safety and side effects.
Ashwagandha is not recommended for pregnant people, people who are breastfeeding, or individuals with autoimmune diseases.
Ashwagandha may interact negatively with certain medications, so it’s always imperative to talk to your healthcare provider before starting to take a supplement that contains Ashwagandha.
Ultimately, the studies that focus on Sensoril® Ashwagandha demonstrate Ashwagandha's antistress and adaptogenic effects. The standardized extract, Sensoril®, demonstrated efficacy in reducing experiential feelings of stress and anxiety across all dosage levels tested. The positive impact on stress-related parameters, coupled with the absence of adverse effects, suggests that Sensoril® holds promise as a natural remedy for stress relief in a modern clinical setting.
The Best form of Ashwagandha
Ashwagandha comes in many different forms, but it’s most commonly found as a capsule pill or a tincture. Kori Stress and Body pairs 125 mg of clinically tested Ashwagandha with krill oil Omega-3s in one serving for stress and whole body support.
When it comes to understanding how much Ashwagandha you need to take, it’s important to consider why you are taking it. Once you’ve established your goals, then talk to your health practitioner to ensure that Ashwagandha is safe for you.