Introduction
It’s likely that you’ve heard of ashwagandha and its benefits. In fact, it’s one of the most studied herbs in Ayurvedic medicine. But how do you take it? Is there a specific dose or method? I’ll walk you through everything you need to know about taking ashwagandha supplements so that they work their magic on your body, mind and spirit!
What is it?
Ashwagandha is an herb that’s native to India and has been used in Ayurvedic medicine for centuries. It’s also known as Indian ginseng, which is a fitting name given its many benefits. In addition to its use as a general tonic (i.e., something that boosts your health), ashwagandha has also been used to manage stress, anxiety, inflammation and insomnia (1).
It’s believed that ashwagandha helps ease symptoms of these conditions by boosting serotonin levels in the brain (2). Serotonin is one of the most important neurotransmitters involved with mood regulation: it affects everything from sleepiness to appetite and emotion—not just happiness but depression too.
Health benefits
Ashwagandha’s health benefits are a result of its active compound, withanolide. This compound has been shown to have anti-inflammatory and antioxidant properties, which help protect against the development of chronic illnesses such as cancer, heart disease and diabetes.
Ashwagandha also boosts the immune system by improving cell regeneration in the gut. It can reduce inflammation caused by allergies and autoimmune diseases like rheumatoid arthritis while increasing energy levels.
It may help you sleep better because it regulates cortisol levels (a stress hormone) in your body while helping to reduce anxiety levels through releasing feel-good chemicals like serotonin into your brain (1).
Research shows that ashwagandha can prevent cognitive decline associated with Parkinson’s disease by reducing oxidative stress on brain cells (2). It also prevents muscle damage from exercise injuries by increasing protein synthesis – something that makes it especially relevant for athletes or those who exercise regularly (3).
How to take ashwagandha
There are several ways to take ashwagandha, but the general rule of thumb is that you should follow whatever regimen your doctor or herbalist recommends. The following are some of the most common methods:
- Capsules. You can find capsules containing ashwagandha at most health food stores and online retailers. These are generally considered to be the easiest way to take this herb because they’re portable and easy-to-use on a daily basis (though some people prefer liquid extracts).
- Tea. Ashwagandha tea is another popular method for getting this herb into your system, though it isn’t as widespread as capsules or tinctures since it’s not usually available in pharmacies or supermarkets. In order to brew an effective batch of tea from ashwagandha root powder, you’ll need four ounces (113 grams) of dried powdered root that has been ground into a fine consistency using a coffee grinder or similar device; two tablespoons (30 ml) ginger powder; three tablespoons (45 ml) honey; three cups water; one teaspoon lemon juice; one teaspoon black pepper corns; eight cardamom seeds; four cloves seeds
How much should I take?
- The recommended dosage of ashwagandha is 300mg per day. You can take this in capsule form, or as a powder mixed in with food or beverage.
- Taking it before bed may help you sleep better and feel more rejuvenated upon waking up, so if you’re having trouble sleeping, try taking it then.
- It’s best to take it in the morning with breakfast as some studies have shown that ashwagandha works best when taken on an empty stomach—but note that these studies used dosages much higher than what we’re recommending here (more on this later).
Ashwagandha is a popular supplement for stress relief and has many other benefits.
Ashwagandha is a popular supplement for stress relief and has many other benefits. It’s also known as Indian ginseng, but it isn’t related to the American version of ginseng (known as Panax quinquefolius). Ashwagandha is actually part of the Solanaceae or nightshade family, which includes tomatoes, potatoes and eggplants.
Ashwagandha has been used in Ayurveda – a traditional medicine system practiced in India – for thousands of years. Although many studies have explored ashwagandha’s potential health benefits, research on this herb remains limited due to its complexity and different uses across cultures.
Conclusion
If you’re looking for a natural way to boost your mood and reduce stress, ashwagandha is a great option. It has been used in Ayurvedic medicine for thousands of years and has many health benefits. While it may not be a cure-all, taking this supplement regularly could help improve your overall wellbeing.
