Ashwagandha, also known as Indian ginseng, is a small woody plant with yellow flowers native to India and North Africa.
It’s classified as an adaptogen, as it’s believed to help the body manage stress better.
Ashwagandha has been used for over 3000 years as a natural remedy against various ailments.
Modern science also links it to health benefits, such as reduced stress and anxiety and improves blood sugar levels, mood and memory.
Effective daily dose guide:
It is recommended that the average adult daily dose should be at least 250 to 500 to 1000 mg of Ashwaganda.
Some studies have shown that taking:
·500-600 mg of Ashwagandha extract per daily for 6-12 weeks may reduce anxiety and lower the likelihood of insomnia in people with stress and anxiety disorders.
·125 mg of Ashwagandaha extract taken daily for 1-3 months have shown to lower cortisol levels by 11-32% (Cortisol is a hormone produced by the adrenal glands in the response to stress)
·250 mg of Ashwagandha extract per day has helped lower fasting blood sugar, by having 2-3 equal doses spread out evenly over the day.
·600 mg of Ashwagundha extract taken per day for more than 8 weeks led to a 1.5-1.7 larger increase in muscle strength and a 1.6-2.3 times higher increase in muscle size. ( Similar effects were observed with taking 750-1250mg per day for 30 days )
·250-500 mg of Ashwagundha extract taken over 60 days may reduce
C-reactive protein levels by up to 30%, which is a maker of inflammation.
Effective daily dose guide:
·300 mg of Ashwagundha extract twice a day improved general memory, attention and task performance in adults tested over a 8 week study.
·250-500 mg of Ashwagundha extract can also lead to improved sperm quality and boost fertility in men in as little as 3 months of daily use.
Who should not take Ashwagundha:
Ashwagundha is considered safe for most people.
However, pregnant or breastfeeding women, as well as people with autoimmune diseases, such as lupus, rheumatoid arthritis, type 1 diabetes and hashimoto’s thyroiditis, may need to avoid this
Always consult with your doctor before taking any supplements and get the medical advice first.
The bottom line:
Ashwagundha is a medical herb or can be an extract that may offer several health benefits, such as improved blood sugar levels, inflammation, mood, memory, stress and anxiety, as well as boost in muscle size strength and fertility in men.
This facts sheet is for information purposes only and the information and research studies have come from the health line website and online research.
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