When and How to Take Ashwagandha
Ashwagandha, also known as "Withania somnifera", is an herb that has been used for centuries in Ayurvedic culture. It is renowned for its adaptogenic properties, meaning it helps the body manage stress and balance its natural functions. Today, many people turn to Ashwagandha to enhance their quality of life due to its numerous benefits. In this article, we will explore what Ashwagandha is, its uses, and how you can incorporate it into your daily routine.
What is Ashwagandha?
Ashwagandha is a plant native to India and the Middle East. In Ayurvedic culture, it is known as a "powerful root" due to its calming and revitalizing effects. It has traditionally been used to improve physical, mental, and emotional resilience, especially during times of stress and fatigue.
This herb contains several active compounds, such as withanolides, which are believed to be responsible for many of its health benefits.
What is Ashwagandha used for?
Ashwagandha has a wide range of applications and is used to address various conditions related to stress, anxiety, and fatigue. Some of its most notable benefits include:
- Reducing stress and anxiety: Ashwagandha is known for its ability to lower cortisol levels, the stress hormone, helping to calm the mind and body.
- Improving sleep quality: Many people take Ashwagandha to sleep better, as it helps relax the body and promote restful sleep.
- Boosting energy and endurance: Ashwagandha has been shown to increase energy levels and enhance physical performance, making it useful for athletes or those engaging in strenuous activities.
- Supporting the immune system: The compounds in this herb also have antioxidant properties, which can strengthen the immune system and protect the body against diseases.
- Hormonal balance: For women, it is often used to balance hormone levels and alleviate symptoms of menopause or premenstrual syndrome (PMS).
How to Take Ashwagandha?
Ashwagandha is available in various forms, including capsules, tablets, powders, and liquid extracts. The way you choose to take it will depend on your personal preferences and the purpose for which you are using it.
It is essential to note that not all formats guarantee the amount of active compounds in the product being consumed. In the case of Ashwagandha, these compounds are withanolides, which are responsible for many of its benefits.
Here are some of the most common ways to consume Ashwagandha:
- Capsules or tablets: This is the most popular form as it is easy to take and comes with a pre-measured dose. There are many different products in this format, but not all will guarantee the active compound amount. At Anastore, you can find the Organic Ashwagandha product containing root extract (KSM-66®) standardized to 5% withanolides. In this case, it is recommended to take up to 1000 mg per day, either in a single dose or divided into two doses depending on your needs.
- Powder: If you prefer a more flexible option, you can opt for Ashwagandha root powder, which you can mix with water, juice, or add to your smoothies. However, its taste may be bitter for some people. With this format, it is usually not possible to guarantee the active compound amount due to lower concentrations. The recommended dosage for this format is typically higher, around 5 g per day. At Anastore, you can also find Organic Ashwagandha powder, a great option if you prefer to avoid capsules or tablets while ensuring the quality of an organic-certified product free from pesticides.
- Liquid extract: The extract is a concentrated option that can be taken directly or diluted in water or juice. This form may offer quicker effects due to its high concentration of active principles.
When is the Best Time to Take Ashwagandha?
The time of day you take Ashwagandha can influence its effects. Here are the best options depending on your goals:
- To reduce stress or anxiety: If your main goal is to lower stress levels, it is recommended to take Ashwagandha in the morning or before stressful situations.
- To improve sleep: If you want to take advantage of its relaxing properties to sleep better, the ideal time is at night, about 2 hours before bedtime.
- To boost energy: If you're looking to enhance your physical performance or endurance, you can take it in the morning or before exercise.
How Long Does It Take for Ashwagandha to Work?
The effects of Ashwagandha are not immediate and may vary from person to person. Generally, it is recommended to take it consistently for at least 2 to 4 weeks to notice significant improvements, whether in stress reduction, better sleep, or increased energy.
Additional Benefits of Ashwagandha
In addition to its calming and revitalizing effects, Ashwagandha offers other benefits that can enhance your overall well-being:
- Improved brain function: Some studies suggest that Ashwagandha may enhance memory and concentration.
- Support in treating depression: Its adaptogenic properties may also help alleviate symptoms of depression.
- Lowering blood sugar levels: Some studies have shown that Ashwagandha may help control glucose levels in people with type 2 diabetes.
Tips to Enhance Ashwagandha Absorption
To maximize the benefits of Ashwagandha, it is important to follow some tips to improve its absorption:
- Take it with meals: Consuming Ashwagandha with foods rich in healthy fats, such as avocado or coconut oil, can help enhance the absorption of its active compounds.
- Avoid alcohol consumption: Alcohol can interfere with Ashwagandha absorption, so it is best to avoid it while supplementing with this herb.
- Maintain a consistent routine: To see long-term effects, it is important to take Ashwagandha consistently, ideally at the same time every day.
Are There Any Contraindications for Taking Ashwagandha?
Although Ashwagandha is safe for most people, there are situations where its use may be contraindicated. Pregnant or breastfeeding women, for example, should avoid taking it without consulting their doctor. Additionally, if you are taking medications for anxiety, diabetes, or thyroid issues, it is important to speak with a healthcare professional before incorporating this supplement into your routine.
Conclusion: How to Incorporate Ashwagandha into Your Daily Life
Incorporating Ashwagandha into your daily routine can be an excellent way to enhance your well-being, reduce stress, and boost your energy. However, as with any supplement, it is important to find the right dose and timing to maximize its effects. Whether you take it in capsules, powder, or liquid extract, the key is consistency and consulting a healthcare professional if you have any pre-existing conditions.