Ashwagandha, also known as Withania somnifera or Indian ginseng, is a powerful adaptogenic herb that has been used for centuries in Ayurvedic medicine. Renowned for its numerous health benefits, Ashwagandha offers a natural solution for supporting overall well-being. In this article, we will explore the benefits of Ashwagandha and provide recommended dosages supported by relevant citations.
Stress Reduction and Anxiety Management: Ashwagandha is well-known for its adaptogenic properties, which help the body cope with stress and promote balance. Research suggests that Ashwagandha can reduce cortisol levels, a hormone released during stress, and support a sense of calmness and relaxation (1). It may also help alleviate symptoms of anxiety and improve overall mental well-being.
Energy and Vitality Boost: Ashwagandha has been traditionally used to enhance energy levels and combat fatigue. It supports the adrenal glands, which play a crucial role in regulating energy and stress response. By promoting healthy adrenal function, Ashwagandha can help improve vitality and combat feelings of exhaustion (2).
Cognitive Function and Memory Enhancement: Studies have shown that Ashwagandha may have positive effects on cognitive function and memory. It has been reported to support mental clarity, focus, and information processing (3). Ashwagandha's neuroprotective properties may contribute to its ability to enhance cognitive performance and support brain health.
Immune System Support: Ashwagandha has immunomodulatory effects, meaning it can help regulate and support the immune system. Research suggests that Ashwagandha can enhance the activity of immune cells and promote a healthy immune response (4). By supporting immune function, Ashwagandha may help protect against infections and boost overall immune health.
Recommended Dosages:
The optimal dosage of Ashwagandha can vary depending on factors such as age, health condition, and the desired effect. Here are some general dosage recommendations:
Standardized Ashwagandha Extract: A common dosage range for standardized Ashwagandha extract is 250-600 mg per day, taken in divided doses (5). It is advisable to start with a lower dosage and gradually increase as needed.
Ashwagandha Powder: If using Ashwagandha powder, a typical recommended dosage is 1-6 grams per day, divided into two or three doses (6). It can be mixed with warm water, milk, or added to smoothies or herbal teas.
It is important to note that individual responses to Ashwagandha may vary, and it is advisable to consult with a healthcare professional before starting any new supplementation regimen, especially if you have underlying medical conditions or are taking medications.
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Citations:
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., ... & Vaidya, R. A. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111-114.
Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of Ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599-612.
Winters, M. (2016). Ancient medicine, modern use: Withania somnifera and its potential role in integrative oncology. Alternative and Complementary Therapies, 22(6), 276-281.
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
University of Michigan. (2022). Ashwagandha. Michigan Medicine. Retrieved from https://www.uofmhealth.org/health-library/hn-2089004 order here