Ashwagandha - dosage, usage information and doctor's opinion

Ashwagandha is an interesting plant with great health-promoting potential. How to supplement it safely?

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Witold Tomaszewski - Reviewed byReviewed byWitold Tomaszewski
Verified by an expert
Witold Tomaszewski - Reviewed by
Reviewed byWitold Tomaszewski
Doctor of Medicine

Doctor of Medicine, food and pharmaceutical law expert and experienced medical professional.

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Michael Tomaszewski - Edited byEdited byMichael Tomaszewski
Michael Tomaszewski - Edited by
Edited by
Michael Tomaszewski
Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

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Matthew Podlecki - Fact-checkingFact-checkingMatthew Podlecki
Matthew Podlecki - Fact-checking
Fact-checkingMatthew Podlecki
Natu.Care Editor

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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Ashwagandha - dosage, usage information and doctor's opinion
29 April, 2024
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10 min
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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.

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Description of contents:

  1. Ashwagandha - effects and properties
  2. .
  3. Recommended dosage
  4. .
  5. Ashwagandha overdose
  6. .
  7. How to supplement ashwagandha safely? Expert advice
  8. Summary
  9. .

See also:

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.
  • .
  • Expected effects and reasons for supplementation.
  • .

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.

A simple but effective composition

Ashwagandha CLASSIC 400 mg + BioPerine®

Ashwagandha CLASSIC 400 mg + BioPerine®
4.8
  • Active ingredients: ashwagandha (Indian ginseng), piperine
  • Standardisation: ashwagandha 7% vitanolidesós, 1% alkaloidsós, 0.25% vitapherin; black pepper fruit extract standardised to 95% piperine
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 4 months
  • .
See price
in the Natu.Care shop
Product description

Ashwagandha is an adaptogen thatós designed to increase the body's resistance to stress, support sleep quality, regeneration and improve mood. Piperine, present in the formulation, supports digestion and absorption of nutrientsós and increases the effectiveness of the herbal ingredients.

Product recommended for people whoóre overtired and need to relax, calm down and improve the quality of their sleep. 

It is also an ideal preparation for all  physically active people who want to regenerate and improve their sports performance. 

Pros and cons

Ashwagandha is an adaptogen thatós designed to increase the body's resistance to stress, support sleep quality, regeneration and improve mood. Piperine, present in the formulation, supports digestion and absorption of nutrientsós and increases the effectiveness of the herbal ingredients.

Product recommended for people whoóre overtired and need to relax, calm down and improve the quality of their sleep. 

It is also an ideal preparation for all  physically active people who want to regenerate and improve their sports performance. 

Additional information

Ashwagandha is an adaptogen thatós designed to increase the body's resistance to stress, support sleep quality, regeneration and improve mood. Piperine, present in the formulation, supports digestion and absorption of nutrientsós and increases the effectiveness of the herbal ingredients.

Product recommended for people whoóre overtired and need to relax, calm down and improve the quality of their sleep. 

It is also an ideal preparation for all  physically active people who want to regenerate and improve their sports performance. 

User review

Ashwagandha is an adaptogen thatós designed to increase the body's resistance to stress, support sleep quality, regeneration and improve mood. Piperine, present in the formulation, supports digestion and absorption of nutrientsós and increases the effectiveness of the herbal ingredients.

Product recommended for people whoóre overtired and need to relax, calm down and improve the quality of their sleep. 

It is also an ideal preparation for all  physically active people who want to regenerate and improve their sports performance. 

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Alleviates PMS

ALLDEYNN HAPPYROSE

ALLDEYNN HAPPYROSE
4.6
See price
in the Natu.Care shop
Product description

A complex of plant extractsós (including ashwagandha), mineralsós and vitamins thatóll help to regulate hormones in the body and ensure your well-being and better sleep.

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS).

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS). The active ingredients not only improve your mood and increase your resistance to stress. They will also alleviate menstrual pain and swelling associated with water retention in the body.

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Pros and cons

A complex of plant extractsós (including ashwagandha), mineralsós and vitamins thatóll help to regulate hormones in the body and ensure your well-being and better sleep.

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS).

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS). The active ingredients not only improve your mood and increase your resistance to stress. They will also alleviate menstrual pain and swelling associated with water retention in the body.

.
Additional information

A complex of plant extractsós (including ashwagandha), mineralsós and vitamins thatóll help to regulate hormones in the body and ensure your well-being and better sleep.

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS).

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS). The active ingredients not only improve your mood and increase your resistance to stress. They will also alleviate menstrual pain and swelling associated with water retention in the body.

.
User review

A complex of plant extractsós (including ashwagandha), mineralsós and vitamins thatóll help to regulate hormones in the body and ensure your well-being and better sleep.

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS).

The dietary supplement has been prepared for women struggling with premenstrual syndrome (PMS). The active ingredients not only improve your mood and increase your resistance to stress. They will also alleviate menstrual pain and swelling associated with water retention in the body.

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Kit

Sundose° For Stress Relief°

Sundose° For Stress Relief°
4.9
  • Omega-3 content: 220 mg of DHA acid and 330 mg of EPA acid
  • Additional active ingredients: ashwagandhamagnesiumvitamin B6vitamin D3
  • Form: capsules
  • .
  • Dose: 1 omega-3 capsule and 3 capsules of ashwagandha, magnesium, vitamins B6 and D3
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Pros and cons

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Additional information

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Expert opinion

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

For calming

Dr. Jacob's Strong Nerves

Dr. Jacob's Strong Nerves
4.5
  • Active ingredients: ashwagandha extract, róginseng extract, reishi extract, vitamin B1, pantothenic acid.
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 100 days
  • .
See price
in the Natu.Care shop
Product description

Dr. Jacob's Strong Nerves is a dietary supplement thatóry supports the nervous system and helps the body to cope with stress. Thanks to the synergistic combination of beneficial ingredientsós, Strong Nerves relieves anxiety symptoms, increases mental and physical stamina, and supports concentration. 

The benefits of this supplement are particularly important for peopleóly exposed to chronic stress, those with sleep problems or employeesóly. It is worth mentioning that the supplement can also help to improve mental well-being and support the immune system. 

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All this makes Dr. Jacob's Strong Nerves an excellent remedy for anyone looking for comprehensive support for their nervous system and overall mental performance.

Pros and cons

Dr. Jacob's Strong Nerves is a dietary supplement thatóry supports the nervous system and helps the body to cope with stress. Thanks to the synergistic combination of beneficial ingredientsós, Strong Nerves relieves anxiety symptoms, increases mental and physical stamina, and supports concentration. 

The benefits of this supplement are particularly important for peopleóly exposed to chronic stress, those with sleep problems or employeesóly. It is worth mentioning that the supplement can also help to improve mental well-being and support the immune system. 

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All this makes Dr. Jacob's Strong Nerves an excellent remedy for anyone looking for comprehensive support for their nervous system and overall mental performance.

Additional information

Dr. Jacob's Strong Nerves is a dietary supplement thatóry supports the nervous system and helps the body to cope with stress. Thanks to the synergistic combination of beneficial ingredientsós, Strong Nerves relieves anxiety symptoms, increases mental and physical stamina, and supports concentration. 

The benefits of this supplement are particularly important for peopleóly exposed to chronic stress, those with sleep problems or employeesóly. It is worth mentioning that the supplement can also help to improve mental well-being and support the immune system. 

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All this makes Dr. Jacob's Strong Nerves an excellent remedy for anyone looking for comprehensive support for their nervous system and overall mental performance.

Supports mental effort

Solve Labs Brain Tech Memory & Focus, adaptogens, capsules

Solve Labs Brain Tech Memory & Focus, adaptogens, capsules
4.4
  • Composition: bacopa monieri, gotu kola, rhoiola rosea, ginseng, zinc gluconate, choline, vitamin B6
  • Form: capsules
  • .
  • Packaging: 30 or 60 capsules
  • .
  • Dose: 2 capsules daily
  • .
  • Sufficient for: 10 or 20 days
  • .
See price
in the Natu.Care shop
Product description

Adaptogens, vitamins and minerals to support the mózg and nervous system. Brain Tech has been developed for people needing long-lasting concentration, improved learning ability, memory and increased resistance to stress.

Pros and cons

Adaptogens, vitamins and minerals to support the mózg and nervous system. Brain Tech has been developed for people needing long-lasting concentration, improved learning ability, memory and increased resistance to stress.

Additional information

Adaptogens, vitamins and minerals to support the mózg and nervous system. Brain Tech has been developed for people needing long-lasting concentration, improved learning ability, memory and increased resistance to stress.

Cheap

Intenson Bio Ashwagandha tablets

Intenson Bio Ashwagandha tablets
3.6
  • Active ingredients: ashwagandha
  • Form: tablets
  • .
  • Dose: 1–2 tablets 2 times daily
  • .
  • Sufficient for: 100 or 50 days
  • .
See price
in the Natu.Care shop
Product description

Ashwagandha BIO tablets are a certified dietary supplement and a form of one of the most recognisable plants in the adaptogenów group. Ashwagandha in BIO form is a helper for your health and well-being.

Pros and cons

Ashwagandha BIO tablets are a certified dietary supplement and a form of one of the most recognisable plants in the adaptogenów group. Ashwagandha in BIO form is a helper for your health and well-being.

Additional information

Ashwagandha BIO tablets are a certified dietary supplement and a form of one of the most recognisable plants in the adaptogenów group. Ashwagandha in BIO form is a helper for your health and well-being.

Sundose° Daily Mobility°

Sundose° Daily Mobility°
4.1
See price
in the Natu.Care shop
Product description

Daily Mobility is an optimally composed formula for people who want to take care of their musculoskeletal system. The main role in it is played by patented type I collagen PEPTAN® in the form of well-absorbable peptidesów fish-collagen as well as hyaluronic acid, calcium, magnesium, vitamins D and C and omega-3 acids. This combination of ingredients supports the regeneration and maintenance of bone, joint and muscle health.

Pros and cons

Daily Mobility is an optimally composed formula for people who want to take care of their musculoskeletal system. The main role in it is played by patented type I collagen PEPTAN® in the form of well-absorbable peptidesów fish-collagen as well as hyaluronic acid, calcium, magnesium, vitamins D and C and omega-3 acids. This combination of ingredients supports the regeneration and maintenance of bone, joint and muscle health.

Additional information

Daily Mobility is an optimally composed formula for people who want to take care of their musculoskeletal system. The main role in it is played by patented type I collagen PEPTAN® in the form of well-absorbable peptidesów fish-collagen as well as hyaluronic acid, calcium, magnesium, vitamins D and C and omega-3 acids. This combination of ingredients supports the regeneration and maintenance of bone, joint and muscle health.

Sleep and recovery after training

ALLDEYNN SLEEPROSE

ALLDEYNN SLEEPROSE
4.8
  • Active ingredients: melatonin, amino acids, L-glutamine, GABA, L-tryptophan, ashwagandha, L-theanine, magnesium, saffron extract, zincvitamin B6
  • Form: powder
  • .
  • Packaging: 280 g
  • Serving: 14 g
  • Sufficient for: 20 days
  • .
Product description

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
Pros and cons

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
Additional information

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
User review

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.

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For athletes

Solve Labs Shroom Force Sport cordyceps mushrooms and adaptogens

Solve Labs Shroom Force Sport cordyceps mushrooms and adaptogens
4.5
  • Composition: extract Cordyceps sinensis, green tea, ashwagandha, membranous astragalus, gógór, grape seed extract
  • Form: capsules
  • .
  • Packaging: 30 or 60 capsules
  • .
  • Dose: 3 capsules daily before training
  • .
  • Sufficient for: 10 or 20 days
  • .
See price
in the Natu.Care shop
Product description

Shroom Force is a natural performance and function support blend based on a combination of cordyceps mushroom and plant extractsós. The composition is recommended for physically active people and anyone who needs to raise their energy levels in life.

Pros and cons

Shroom Force is a natural performance and function support blend based on a combination of cordyceps mushroom and plant extractsós. The composition is recommended for physically active people and anyone who needs to raise their energy levels in life.

Additional information

Shroom Force is a natural performance and function support blend based on a combination of cordyceps mushroom and plant extractsós. The composition is recommended for physically active people and anyone who needs to raise their energy levels in life.

Supports concentration

Dr. Jacob's Pure Focus

Dr. Jacob's Pure Focus
4.5
  • Active ingredients: cognivia™, green tea and L-theanine, guarana, magnesiumashwagandha
  • Form: tablets
  • .
  • Dose: 1–2 tablets daily
  • .
  • Sufficient for: 50–100 days
  • .
See price
in the Natu.Care shop
Product description

Dr. Jacob's Pure Focus is a dietary supplement thatós designed to support mental acuity, concentration and róbalance. It contains unique, scientifically formulated ingredients, such as Cognivia™, green tea, L-theanine, guarana, magnesium and ashwagandha, which&coacute;work together to improve cognitive function. 

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The supplement is ideal for peopleówho have a lot to do at work, are preparing for examsóor want to unleash the full potential of their mind. Improved concentration, stress reduction and increased energy – all contribute to completing daily tasks more effectively.

Pros and cons

Dr. Jacob's Pure Focus is a dietary supplement thatós designed to support mental acuity, concentration and róbalance. It contains unique, scientifically formulated ingredients, such as Cognivia™, green tea, L-theanine, guarana, magnesium and ashwagandha, which&coacute;work together to improve cognitive function. 

.

The supplement is ideal for peopleówho have a lot to do at work, are preparing for examsóor want to unleash the full potential of their mind. Improved concentration, stress reduction and increased energy – all contribute to completing daily tasks more effectively.

Additional information

Dr. Jacob's Pure Focus is a dietary supplement thatós designed to support mental acuity, concentration and róbalance. It contains unique, scientifically formulated ingredients, such as Cognivia™, green tea, L-theanine, guarana, magnesium and ashwagandha, which&coacute;work together to improve cognitive function. 

.

The supplement is ideal for peopleówho have a lot to do at work, are preparing for examsóor want to unleash the full potential of their mind. Improved concentration, stress reduction and increased energy – all contribute to completing daily tasks more effectively.

Best for fatigue

OstroVit Pharma Adapto Aid

OstroVit Pharma Adapto Aid
4.8
  • Active ingredients: root extract ashwagandha, Centella asiatica extract, ginkgo biloba leaf extract, whole plant extract of bacopa minor, ginkgo root extract, L-theanine, black pepper fruit extract.
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

OstroVit Pharma Adapto Aid is a natural dietary supplement that supports the body's ability to adapt to a variety of external factors. It is intended for peopleóing the daily challenges of life, such as a busy schedule or stressful situations. 

Product is particularly beneficial for the nervous system, enhancing concentration, improving memory and alleviating symptoms of stress. 

Pros and cons

OstroVit Pharma Adapto Aid is a natural dietary supplement that supports the body's ability to adapt to a variety of external factors. It is intended for peopleóing the daily challenges of life, such as a busy schedule or stressful situations. 

Product is particularly beneficial for the nervous system, enhancing concentration, improving memory and alleviating symptoms of stress. 

Additional information

OstroVit Pharma Adapto Aid is a natural dietary supplement that supports the body's ability to adapt to a variety of external factors. It is intended for peopleóing the daily challenges of life, such as a busy schedule or stressful situations. 

Product is particularly beneficial for the nervous system, enhancing concentration, improving memory and alleviating symptoms of stress. 

With fibre

Pharmovit Ashwagandha bio

Pharmovit Ashwagandha bio
4.5
  • Content of ashwagandha: 200 mg root extract ashwagandha, including 10 mg vitanolidów
  • .
  • Additional active ingredients: bio acacia fibre Inavea™
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

Ashwagandha capsules for improving mood and counteracting the negative effects of stress. Get energised for your favourite activities and don't let everyday difficulties get to you with a plant known from Ayurveda, the oldest healing system in the world.

Re-establish balance and tranquillity and, thanks to the addition of bio-fibre, improve the functioning of the entire body. 

Pros and cons

Ashwagandha capsules for improving mood and counteracting the negative effects of stress. Get energised for your favourite activities and don't let everyday difficulties get to you with a plant known from Ayurveda, the oldest healing system in the world.

Re-establish balance and tranquillity and, thanks to the addition of bio-fibre, improve the functioning of the entire body. 

Additional information

Ashwagandha capsules for improving mood and counteracting the negative effects of stress. Get energised for your favourite activities and don't let everyday difficulties get to you with a plant known from Ayurveda, the oldest healing system in the world.

Re-establish balance and tranquillity and, thanks to the addition of bio-fibre, improve the functioning of the entire body. 

Pure composition

Pharmovit Memory and Concentration BIO

Pharmovit Memory and Concentration BIO
4.7
  • Main ingredients: extract of root Indian ginseng and ginkgo biloba, acacia fiber
  • Form: capsules
  • .
  • Packaging: 60 capsules
  • .
  • Dose: 1 capsule 2 times daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement combining adaptogenic properties ashwagandha and ginkgo biloba, which supports the body's cognitive functions. The whole product is enriched with bio acacia fibre, whichóre supports the functioning of intestinal flora and digestive processes.

Pros and cons

A dietary supplement combining adaptogenic properties ashwagandha and ginkgo biloba, which supports the body's cognitive functions. The whole product is enriched with bio acacia fibre, whichóre supports the functioning of intestinal flora and digestive processes.

Additional information

A dietary supplement combining adaptogenic properties ashwagandha and ginkgo biloba, which supports the body's cognitive functions. The whole product is enriched with bio acacia fibre, whichóre supports the functioning of intestinal flora and digestive processes.

Intenson Bio Ashwagandha powder

Intenson Bio Ashwagandha powder
3.8
  • Active ingredients: ashwagandha
  • Form: powder
  • .
  • Dose: 1 teaspoon (3g daily)
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Bio ashwagandha is a plant with adaptogenic properties thatóra supports the maintenance of wellbeing and emotional róbalance and helps to reduce stress.

Pros and cons

Bio ashwagandha is a plant with adaptogenic properties thatóra supports the maintenance of wellbeing and emotional róbalance and helps to reduce stress.

Additional information

Bio ashwagandha is a plant with adaptogenic properties thatóra supports the maintenance of wellbeing and emotional róbalance and helps to reduce stress.

Coffee 2.0

Mushroom Coffee, Chaga + Ashwagandha, coffee with adaptogens

Mushroom Coffee, Chaga + Ashwagandha, coffee with adaptogens
4.8
  • Composition: chaga, ashwagandha, arabica coffee
  • .
  • Form: powder
  • .
  • Packaging: 330 g
  • .
  • Dose: 11 g per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Coffee with adaptogens allows you to function better under the weight of stress. It is perfect for moments of mental strain, but also for quiet days dedicated to relaxation or enjoyable activities. „Take your time slowly” – this slogan perfectly fits the profile of this mushroom coffee variant.

The idea of mushroomós addition to coffee is still baffling to many peopleób, but those who tryób stay with it for longer. Mushroomóve extracts do not have a mushroomy aroma, instead they have a very mild and neutral flavour, forming a great duo with the natural aroma of the coffee.

Pros and cons

Coffee with adaptogens allows you to function better under the weight of stress. It is perfect for moments of mental strain, but also for quiet days dedicated to relaxation or enjoyable activities. „Take your time slowly” – this slogan perfectly fits the profile of this mushroom coffee variant.

The idea of mushroomós addition to coffee is still baffling to many peopleób, but those who tryób stay with it for longer. Mushroomóve extracts do not have a mushroomy aroma, instead they have a very mild and neutral flavour, forming a great duo with the natural aroma of the coffee.

Additional information

Coffee with adaptogens allows you to function better under the weight of stress. It is perfect for moments of mental strain, but also for quiet days dedicated to relaxation or enjoyable activities. „Take your time slowly” – this slogan perfectly fits the profile of this mushroom coffee variant.

The idea of mushroomós addition to coffee is still baffling to many peopleób, but those who tryób stay with it for longer. Mushroomóve extracts do not have a mushroomy aroma, instead they have a very mild and neutral flavour, forming a great duo with the natural aroma of the coffee.

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The power of adaptogens

Purella Superfoods Ashwagandha

Purella Superfoods Ashwagandha
5.0
  • Main ingredients: standardized root extract Indian ginseng, standardized black pepper extract (piperine)
  • Form: capsules
  • .
  • Packaging: 60 capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement containing a standardised extract of the root of ashwagandha, which exhibits adaptogenic effects. It helps reduce stress, as well as take care of physical and mental róbalance.

Pros and cons

A dietary supplement containing a standardised extract of the root of ashwagandha, which exhibits adaptogenic effects. It helps reduce stress, as well as take care of physical and mental róbalance.

Additional information

A dietary supplement containing a standardised extract of the root of ashwagandha, which exhibits adaptogenic effects. It helps reduce stress, as well as take care of physical and mental róbalance.

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Ashwagandha for sex

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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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According to a resolution of the NIZP-PZH Dietary Supplements Team, on every dietary supplement with Withania Somnifera (ashwagandha) there must be information regarding the content of vitanolides per daily recommended intake of the product. The maximum content should not exceed 10 mg.
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dr. n. hab..

Dr. n. med. Witold Tomaszewski

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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.
  • 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:

Summary

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From this article remember:

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  • Supplementation depends on the form of administration and the desired effects.
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  • Always follow the manufacturer's indications on the leaflet.
  • Please be aware of the following.
  • Pay attention to the vitanolides content - ideally buy ashwagandha extract standardised to a minimum of 5%.
  • Pay attention to the vitanolides content - ideally buy ashwagandha extract standardised to a minimum of 5%.
  • To realise the full potential of this plant, regular and sensible supplementation is key.
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  • Ashwagandha does not work on an ad hoc basis, using shock doses makes no sense and may result in unpleasant symptoms.
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FAQ

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. How much ashwagandha per day?.

It is recommended to take 250 to 800 mg of ashwagandha daily for 3 months. For safety, you should not exceed 1000 mg per day for dietary supplements and 3 g for ashwagandha root powder.

. What time of day is it best to take ashwagandha?.

There is no indication as to what time of day to take ashwagandha (Indian ginseng). This is an individual issue that we should adjust according to our needs. It is important to consume ashwagandha regularly - only then will you feel the effects, as this plant does not have an ad hoc effect.

. With what not to mix ashwagandha?.

For safety, it is better not to mix ashwagandha with alcohol, blood sugar-lowering drugs, blood pressure-lowering drugs, immunosuppressants, sleep medications, sedative drugs and benzodiazepines. If in doubt, advise your doctor or pharmacist.

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. Does ashwagandha kill feelings of fatigue?.

Ashwagandha has been shown to boost energy, improve athletic performance and may reduce the negative effects of fatigue, stress and tension. However, simply sipping capsules or drinking infusions will not improve your mood. Remember a nutritious diet, rest and physical activity.

. Is ashwagandha a steroid?.

No, ashwagandha is not an anabolic steroid, although the steroidal lactones (vitanolides) contained in it may suggest such thoughts. However, this plant is natural and has nothing to do with steroids.

. Does ashwagandha make you feel calmer?

Yes, regular intake of ashwagandha can have a positive effect on reducing the negative effects of stress, tension and fatigue. However, it is important to remember that simply taking a sip of the capsules will not have a calming effect - diet, physical activity and recovery are needed for this.

. What's better ashwagandha or CBD?.

Both compounds - ashwagandha and CBD exhibit many health-promoting properties and can be helpful for a variety of ailments. The choice should depend on our expectations and budget. You can also buy combination products with CBD and ashwagandha.

. How long can ashwagandha be taken?.

Ashwagandha can be taken for 3 months, after which a break of 4 weeks is recommended. This is because there is currently no data on the chronic intake of ashwagandha and its effects on health. During the break, consider other adaptogens with similar properties.

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Sources

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Ashwagandha. (2012). In LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. National Institute of Diabetes and Digestive and Kidney Diseases. http://www.ncbi.nlm.nih.gov/books/NBK548536/

Cooley, K., Szczurko, O., Perri, D., Mills, E. J., Bernhardt, B., Zhou, Q., & Seely, D. (2009). Naturopathic Care for Anxiety: A Randomized Controlled Trial ISRCTN78958974. PLOS ONE, 4(8), e6628. https://doi.org/10.1371/journal.pone.0006628

Dongre, S., Langade, D., & Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. BioMed Research International, 2015, e284154. https://doi.org/10.1155/2015/284154

Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (n.d.). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus, 11(9), e5797. https://doi.org/10.7759/cureus.5797

Pingali, U., Pilli, R., Fatima, N., & Fatima, N. (2014). Effect of Standardized Aqueous Extract of Withania Somniferaon Tests of Cognitive and Psychomotor Performance in Healthy Human Participants. Pharmacognosy Research, 6(1), 12-18. https://doi.org/10.4103/0974-8490.122912

Singh, N., Bhalla, M., Jager, P. de, & Gilca, M. (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5S), Article 5S. https://doi.org/10.4314/ajtcam.v8i5S.9

Verma, N., Gupta, S. K., Tiwari, S., & Mishra, A. K. (2021). Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complementary Therapies in Medicine, 57, 102642. https://doi.org/10.1016/j.ctim.2020.102642

Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomised controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43. https://doi.org/10.1186/s12970-015-0104-9

Dietary Supplements Team-Governor Sanitary Inspectorate-Gov.pl Portal. (n.d.). Chief Sanitary Inspectorate. Retrieved 17 March 2023, from https://www.gov.pl/web/gis/zespol-do-spraw-suplementow-diety

Ziegenfuss, T. N., Kedia, A. W., Sandrock, J. E., Raub, B. J., Kerksick, C. M., & Lopez, H. L. (2018). Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: the STAR Trial. Nutrients, 10(11), Article 11. https://doi.org/10.3390/nu10111807

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Editorials

Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Witold Tomaszewski - Reviewed by

Doctor of Medicine

Verified by an expert

Doctor of Medicine, food and pharmaceutical law expert and experienced medical professional.

Michael Tomaszewski - Edited by

Editor

Michael Tomaszewski

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

Matthew Podlecki - Fact-checking

Natu.Care Editor

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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