Ashwagandha is one of those supplements that have been around for thousands of years, used in traditional forms of medicine, yet is just starting to receive the kind of attention it deserves.
As an adaptogen, it is designed to help improve the functionality of the body.
While it can help anything form sexual health issues to curb anxiety and mental health issues, everyone will react slightly different to the supplement.
You may find it drastically reduces your anxiety levels throughout the day, while someone else may discover it helps boost the athletic performance.
This is because the supplement reacts to the current chemical compound of the body. Chemicals are released in your body through a number of important glands and organs (such as the adrenal gland).
Because the chemicals released by your own body is different from the next person, the adaptive element of ashwagandha will shift along with it.
With that said though, it is important to understand the dosage and timing for using the supplement and for introducing it into your body.
Ashwagandha Dosage Timing and Delivery Methods
The way you consume ashwagandha will impact your dosage. This is because some methods are far more powerful than others.
Usually you will consume ashwagandha either in a raw powder, which is often used in a tea, or through an extract. The extract is generally more potent, but either way it is very important to understand the potency of what you're taking.
If you are consuming ashwagandha in a powder form you'll want to consume anywhere from one to two teaspoons, twice a day. It's a nice tea to add to your morning routine and then to enjoy at dinner or prior to bed.
When first starting off, you'll want to begin using one teaspoon only once a day. It's also best to begin using the powder along with eating something.
When you consume a new product on an empty stomach there will be nothing else to dilute it or for the bloodstream to absorb along with.
Eventually, as your body becomes accustomed to it being in your system you'll be able to shift to drinking the tea on an empty stomach, but until then, drink it during a meal.
After a week or so of a single teaspoon per day, you can then begin to consume two cups of tea a day, but again use just a single teaspoon per day.
Do this for another several days or up to a week.
Eventually, you'll be able to up it to the two teaspoon, twice a day option.
If you're taking the extract variation of the ashwagandha, you'll want to focus on 600 to 1200 milligrams per day.
It is easiest to measure this out if the extract comes in a capsule form. If it is in a liquid form it is a bit more difficult to measure out.
When in liquid form you'll need to look on the label to see how much is in a teaspoon (or quarter teaspoon, depending on the potency and the size of the dosage).
Much like the leaf powder, you'll want to slowly work your way up. Start by taking 300 mg worth of the liquid extract in the morning with food. If it is a liquid you can easily add it to other beverages you consume (or even into the morning oatmeal).
After the first week or so you can add a second 300 mg to your diet around dinner as well.
Eventually, you'll be able to increase your dosage to 600 mg in the morning and 600 mg in the evening.
Avoid Side Effects With These Dosage Instructions
The best way to avoid potential side effects is to follow the dosage instructions. One of the biggest issues people run into is moving right to the maximum dosage amount.
This is more likely to cause an upset stomach or problems within the digestive tract (such as heart burn, gas or other discomfort).
This usually happens because your body is not accustomed to it in the system. Your body will do this to any substance you haven't eaten in a while.
If you've ever gone on a low/no-carb diet before and then consumed a large plate of pasta or dined on pizza with friends one night, you probably had a pretty upset stomach later on.
That's just because your body is trying to process a food it's not use to (similar to muscle confusion when you switch the kinds of lifts you perform).
So stick with the recommended dosage and do not jump right to the max.
Additionally, if you are pregnant or nursing you should avoid taking ashwagandha.
There is not yet enough research done on pregnant women with the supplement, so it is always best to play safe and to go off the supplement.
Additionally, if you currently have low blood pressure or are taking medication to reduce your high blood pressure you should avoid taking ashwagandha. This is because the supplement helps naturally reduce your blood pressure.
So, if it's already low, or you're taking something to make it lower, you may plunge your blood pressure to something dangerous low, which can cause you to pass out or suffer from another kind of health problem.
If you are on any other kinds of medication, it is recommend to talk with your doctor before adding any kind of supplement to your diet, including ashwagandha.
While there are no other connected symptoms between the supplement and other medications (outside of medication for high blood pressure), it is a good idea to check with your doctor.
There may be elements within your medication that do in fact lower blood pressure or effect your body in other ways.
Chances are though, your doctor will be more than okay with you taking the supplement.
No matter what supplement you begin taking, it is always a good idea to begin with a lower, minimal dosage. This helps introduce it to your body and allows your body to become accustomed to it in the system.
From there, you can slowly begin to increase your dosage to the desired level. It is also recommended to introduce one supplement to your body at a time. Doing so will help you determine what may or may not be causing certain reactions.
All of this is designed to give you the best possible outcome while also helping you stay on top of your own bodily reactions.
By following these ashwagandha dosage timing instructions, you'll have the ability to fully take advantage of the benefits found within the supplement.