How much ashwagandha per day? Dosage for sleep and more

Ashwagandha is a supplement for the patient - you have to wait for its results. Shock doses or immediate effects do not work with it.

I asked Dr Witold Tomaszewski, M.D., for his opinion on supplementation. Read on and you will find out what the recommended dosage is, depending on the expected effects, and what to look out for during supplementation.

See also:

• Ashwagandha
• Ashwagandha SFD
• Ashwagandha Aliness
• Ashwagandha Naturell
• Ashwagandha Swanson
• Solgar's Ashwagandha
• Indian ginseng
• Adaptogens
• Ashwagandha in the morning or at night?
• Ashwagandha - when does it start working?

Ashwagandha - effects and properties

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Ashwagandha, also known as Indian ginseng, sluggard or sleeping sickness, is one of the most important plants used in Ayurvedic medicineand. 

Ashwagandha is an adaptogen, which means it belongs to a group of plants with health-promoting effects on the human body. It boosts resistance to stress, has anti-fatigue, antidepressant and neuroprotective effectsand.

Ashwagandha - dosage

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The typical daily dose of ashwagandha is 300-800 mg of extract standardised to 5-10% vitanolides, 3-6 g of powdered root or 1-2 tablespoons of root tea. The dosage of ashwagandha depends on the preparation, form and amount of active substance. It is not recommended to take ashwagandha for more than 3 months without interruption.

Ashwagandha available in Poland has different forms, which affects supplementation recommendations. Treat the above dosage recommendations as informative - always keep in mind your doctor's advice and the manufacturer's recommendation found on the leaflet or packaging.

Dosing will depend on factors:

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• Forms of administration of ashwagandha - extract in tablet or capsule, powdered root or cut root.
• Daily dosage.
• Daily dosage and % vitanolides content.
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• Expected effects and reasons for supplementation.
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Tablets, powdered root or infusion?

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When purchasing extract tablets pay attention to the vitanolides content. Vitanolides are biologically active compounds found in plants that have a multisystemic effect on the bodyand. Their value should be between 2.5 and 10%. It is best to buy an extract standardised to a minimum of 5%. Typically, manufacturers' recommended doses of ashwagandha tablets are 300-800 mg per day, taken at any time of day . 

If you want to supplement powdered root, manufacturers usually indicate a serving of 6 g per dayand. You can drink such a powder with water or your favourite drink, or add it to yoghurt or a smoothie. The time of day doesn't matter - you can have it with yoghurt for breakfast or in a shake for dinner.

If you enjoy the ritual of preparing tea, cut ashwagandha root is ideal. Tea manufacturers usually recommend consuming 1-2 tablespoons of the root (about 5-7 g). Pour a cold glass of water over it and boil for about 5 minutes. You can enjoy such a drink twice a day, e.g. in the morning and in the evening.

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Sleep, sex, stress... How to dose according to expectations?

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Results from a number of studies suggest that ashwagandha dosage can be adjusted depending on the purpose of supplementation.

Ashwagandha for sleep

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A review of studiesand on the effects of ashwagandha on sleep found that a dose of 600 mg of the extract taken for a minimum of eight weeks improved sleep quality and reduced feelings of restlessness upon waking. Of course, supplementation alone is not enough. If you want to achieve even better results, ensure sleep hygiene and daily relaxationand.

Without sugar

Sleep with Benefits – Vegan Sleep Gummies, Ashwagandha KSM-66, Raspberry Flavor

5.0

Supports better sleep and stress reduction (ashwagandha). Promotes relaxation and cognitive function (L-theanine). Has a positive effect on the nervous system (passionflower).

• Main active ingredient: 10:1 extract of ashwagandha root (Withania somnifera) KSM-66^®
• Amount of main active ingredient: 100 mg
• Standardization: 5% withanolides
• Other ingredients: L-theanine 98 mg, Passionflower herb extract 34 mg, L-tryptophan 200 mg
• Daily serving: 2 gummies
• Packaging: 60 gummies
• Sufficient for: 30 days

See price

Product description

Supports better sleep and stress reduction, promoting relaxation and cognitive functions. It also has a positive effect on the nervous system. The vegan Sleep with Benefits gummies use KSM-66® ashwagandha – the most researched, highest quality extract from the root of Withania somnifera.

The product is sugar-free – each gummy contains only 6 kcal! Sleep with Benefits is available in two flavors: pineapple and raspberry.

Pros and cons

Pros:

• Highest quality Ashwagandha – KSM-66^®
• Well-balanced, simple ingredients
• No melatonin (which may allow combining this supplement with others that contain it)
• Fantastic raspberry or pineapple flavor

Cons:

• Reasonable doses of active ingredients may be perceived as "weak" – remember that this is a dietary supplement, and calming substances can amplify each other's effects. Additionally, this supplement was also designed as a complement to other supplements that may contain melatonin or ashwagandha.

with Vitamin D

Goli Ashwagandha

4.9

• Active ingredient: KSM-66® Ashwagandha root extract
• Quantity of active substance: 150 mg of KSM-66® Ashwagandha, 12,5 mcg of vitamin D
• Form: gummies
• Daily serving: 2 gummies a day
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

These gummies are a convenient way to enjoy the health benefits of ashwagandha, a powerful adaptogen known for its ability to help manage stress, support relaxation, and improve overall well-being.

Pros and cons

Pros:

• Highest quality of ashwagandha – KSM-66^®
• Vitamin D supports immune health and mood alongside the ashwagandha benefits.
• Suitable for individuals following gluten-free or plant-based diets

Cons:

• Contains sugar - in one gummy there are approximately 2 grams of sugar.

With herbal blend

Lemme Chill De-stress Gummies

4.9

• Active ingredient: KSM-66® Ashwagandha root extract
• Quantity of active substance: 300 mg of KSM-66® Ashwagandha, 15 mg proprietary herbal blend (Passionflower, Lemon Balm, Goji Berry)
• Form: gummies
• Daily serving: 2 gummies a day
• Packaging: 60 gummies
• Sufficient for: 30 days

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Product description

Enhanced with a botanical blend of Passionflower, Lemon Balm, and Goji Berry, Lemme Chill promotes a calm, relaxed state while helping manage stress.

Pros and cons

Pros:

• Highest quality of ashwagandha – KSM-66^®
• Includes Passionflower, Lemon Balm, and Goji Berry for additional relaxation and rejuvenation benefits.
• Suitable for individuals following gluten-free or plant-based diets

Cons:

• High in sugar - in one gummy there are approximately 3 grams of sugar and 20 calories.

with GABA

OLLY Goodbye Stress

4.5

• Active ingredients: Ashwagandha, GABA, L-Theanine, Lemon Balm
• Quantity of active substances: 125 mg Ashwagandha, 100 mg GABA, 100 mg L-Theanine, 75 mg Lemon Balm
• Form: softgels
• Daily serving: 2 softgels per day
• Packaging: 60 softgels
• Sufficient for: 30 days

See price

Opis produktu

OLLY Ultra Strength Goodbye Stress Softgels combine Ashwagandha, GABA, L-Theanine, and Lemon Balm to help reduce stress and promote calm. Keep your cool thanks to this soothing mix and decrease mental tension.

Pros and cons

Pros:

• Contains additional ingredients synergistic with ashwagandha
• Suitable for individuals following gluten-free diet
• Sugar free

Cons:

• No information about standardization
• For some people softgels can be hard to swallow

Nature Made Ashwagandha

4.5

• Main active ingredient: SENSORIL® Ashwagandha
• Amount of main active ingredient: 125 mg
• Standardization: 10% withanolides
• Other ingredients: None
• Daily serving: 1 capsule
• Packaging: 60 capsules
• Sufficient for: 60 days

See price

Product description

Clinically studied, SENSORIL® Ashwagandha helps reduce cortisol and feelings of stress as well as promotes relaxation.

Pros and cons

Pros:

• High quality Ashwagandha – SENSORIL®
• The package lasts for long - 2 months
• Gluten-free, with no artificial flavors or preservatives

Cons:

• Doesn't contain additional ingredients
• For some people capsules may be hard to swallow

Product tiles contain affiliate links.

Ashwagandha for sex

Ashwagandha extract taken in 2 daily doses of 300 mg can improve the sexual health of men by increasing serum testosterone levels. This translates into increased libido and greater sexual satisfactionand. 

Women can also benefit from the beneficial properties of ashwagandha. Research suggests that an extract of this plant, taken 2 times a day at 300 mg, may support the treatment of sexual dysfunction in women, such as difficulty reaching orgasm or lack of libido .  

Ashwagandha for stress

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Ashwagandha appears to help reduce tension and increase resistance to stress, and has also been shown to alleviate symptoms of anxiety. This is due to the plant's effect on lowering cortisol (the stress hormone)and. 

In studies, beneficial effects were seen with daily supplementation of 500-600 mg of the extract in tabletsand.

Ashwagandha for athletes

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Research suggests that doses of 600-1000 mg of the extract per day have a positive effect on performance and increased strength. Ashwagandha raises VO2max (oxygen ceiling), which will be of particular interest to people training endurance sports. Regular gym-goers may also feel the benefits. Ashwagandha promotes the building of strength and muscle massand.

For lovers of both disciplines, another benefit will be improved and reduced muscle recovery time after exercise . 

Ashwagandha for immune enhancement

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Ashwagandha can reduce inflammation in the body and help fight infection. Beneficial effects on the immune system are achieved by supplementing with 250-500 mg of the extract daily .

Ashwagandha for memory and concentration

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Ashwagandha is traditionally used in Ayurveda to support memory and concentration. In studies, people taking 300 mg of the extract twice a day reported an overall improvement in memory, focus and performed significantly better on tests of reaction time than those taking placeboand.

As you can see, only regular and properly adjusted doses will bring us the expected benefits. 

What time of day to take ashwagandha?

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It does not matter what time of day you take ashwagandha - morning or night. The time of supplementation depends on your preference and the form of administration. However, keep in mind two useful tips. 

• It is not recommended to consume ashwagandha root decoction before bedtime as it has a diuretic effectand. Going to the toilet can disrupt your diurnal rhythm and the quality of your sleep. 
• If you have stomach problems, do not take ashwagandha supplements on an empty stomach. This plant can irritate the mucous membranes and cause unpleasant symptoms like nausea, abdominal painand.
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When does ashwagandha start to take effect?

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Ashwagandha starts to take effect after about 4-12 weeks of taking a dose of 250 mg - 800 mg. It is worth being patient and waiting to see the effects. Try to establish a daily ritual, such as a tablet before bed or a decoction with breakfast. Ashwagandha does not have an immediate effect. To experience its health-promoting benefits, regular supplementation for a minimum of 3 months is recommended. 

Ashwagandha overdose

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Ashwagandha is considered safe, as confirmed by numerous studiesand. Of course, like any supplement, it can cause side effects, which are most often due to excessive consumption.

Various dosages were used in the studies referenced in the article. It is recommended not to exceed the doses indicated by the manufacturer on the leaflet and these are usually 1000 mg for the tablet extract and 3 g for the powdered root.

Taking large amounts of ashwagandha can lead to: digestive disorders, diarrhoea, nausea, vomiting, irritation of the intestinal mucosaand.

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Ashwagandha - how long to use?

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Ashwagandha dietary supplement is best taken for no longer than 3 months. After that, take a 4-week break. The side effects of long-term use of ashwagandha (over 12 weeks)and are not known, so care should be taken. Regular intake is crucial for results.

How to supplement ashwagandha safely? Expert advice

Dr Witold Tomaszewski, M.D., advises:

• Check the contraindications to use. Ashwagandha should not be taken by: pregnant and breastfeeding women, cancer patients, diabetics, patients with thyroid disease, bleeding disorders, gastric and duodenal ulcers, lupus, multiple sclerosis and rheumatoid arthritis.
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• Use the following.
• Avoid dangerous interactions with other medicines, supplements or herbs. Ashwagandha is a plant, but it can interact with other preparations. Consult your doctor if the medicines or other supplements you are taking may interact with ashwagandha.

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• Supplement with ashwagandha regularly, for 3 months. The key to realising the full potential of this plant is to take it systematically, in a reasonable amount. After 3 months, a break in supplementation for 4 months is recommended.

See also:

• Berberine
• Curcumin
• Caffeine
• Curcuma in tablets
• Piperine
• Creatine
• Passionflower
• Sedation tablets without prescription

Summary

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