Ashwagandha dosage timing
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Optimal Timing for Ashwagandha Dosage: Insights from Research
Introduction to Ashwagandha and Its Benefits
Ashwagandha (Withania somnifera) is a prominent herb in Ayurvedic medicine, known for its adaptogenic properties, which help the body manage stress. It is also used to enhance physical performance, cognitive function, and overall well-being 123. Understanding the optimal timing for ashwagandha dosage can maximize its benefits and ensure safety.
Morning vs. Evening Dosage: Impact on Sleep Quality
Research indicates that ashwagandha can significantly improve sleep quality. A study involving 150 healthy adults with non-restorative sleep found that taking 120 mg of standardized ashwagandha extract once daily for six weeks improved sleep efficiency, total sleep time, and reduced sleep latency and wake after sleep onset 4. This suggests that taking ashwagandha in the evening may be beneficial for those looking to enhance sleep quality.
Twice Daily Dosage: Enhancing Physical and Cognitive Performance
Several studies have explored the effects of taking ashwagandha twice daily. For instance, a study on healthy adults performing resistance training showed that taking 300 mg of ashwagandha root extract twice daily for eight weeks significantly improved muscle strength, growth, and endurance 3. Similarly, another study on cognitive function found that acute ingestion of 400 mg of ashwagandha improved working memory and sustained attention 5. These findings suggest that a twice-daily regimen, typically morning and evening, can be effective for enhancing both physical and cognitive performance.
Dosage Timing for Stress and Anxiety Reduction
Ashwagandha is also effective in reducing stress and anxiety. A systematic review and meta-analysis of randomized controlled trials found that ashwagandha supplementation significantly reduced anxiety and stress levels, with doses ranging from 300 to 600 mg per day showing the most benefit 6. Another study demonstrated that taking 240 mg of ashwagandha once daily for 60 days significantly reduced stress and anxiety, as measured by the Hamilton Anxiety Rating Scale and cortisol levels 10. These studies indicate that both once-daily and twice-daily dosages can be effective, with the timing potentially tailored to individual needs and lifestyle.
Safety and Tolerability
The safety of ashwagandha has been well-documented. A study involving 80 healthy participants taking 300 mg of ashwagandha twice daily for eight weeks reported no adverse effects and no significant changes in vital signs or biochemical parameters 1. This supports the safety of both once-daily and twice-daily dosing regimens.
Conclusion
The optimal timing for ashwagandha dosage depends on the desired benefits. For improving sleep quality, an evening dose may be most effective. For enhancing physical and cognitive performance, a twice-daily regimen (morning and evening) is recommended. For reducing stress and anxiety, both once-daily and twice-daily dosages are effective, with the timing tailored to individual preferences. Overall, ashwagandha is safe and well-tolerated, making it a versatile supplement for various health benefits.
Sources and full results
Most relevant research papers on this topic
Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy Volunteers.
Ashwagandha root extract consumption for 8 weeks was safe in both males and females, with no reported adverse events.
RCTA Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
Ashwagandha intake for 8 weeks increased levels of DHEA-S and testosterone in overweight men, but did not significantly affect cortisol, estradiol, fatigue, vigor, or sexual well-being.
RCT
Rigorous JournalEffects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO 2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study
Ashwagandha root extract supplementation for eight weeks effectively improves muscle strength, growth, endurance, and recovery in both male and female participants.
RCTA randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.
Ashwagandha extract supplementation for six weeks significantly improved overall sleep quality and quality of life in healthy adults without causing adverse events.
RCTRigorous JournalEffects of Acute Ashwagandha Ingestion on Cognitive Function
Acute ashwagandha supplementation improves executive function, helps sustain attention, and increases short-term/working memory.
RCTRigorous JournalDoes Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials
Ashwagandha supplementation significantly reduces anxiety and stress levels, but further high-quality studies are needed to confirm its clinical efficacy.
Meta-AnalysisEfficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial.
Ashwagandha root extract may effectively normalize thyroid indices in subclinical hypothyroid patients, with few mild and temporary adverse effects.
RCTAdaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
Ashwagandha root extract effectively reduces stress and anxiety in healthy adults, with higher doses improving sleep quality.
RCTRigorous Journal
Highly CitedA double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera Dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults.
Ashwagandha root extract effectively enhances cardiorespiratory endurance and improves quality of life in healthy athletic adults without causing adverse events.
RCTAn investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
Ashwagandha supplementation significantly reduces stress and anxiety in stressed adults, potentially due to its moderating effect on the hypothalamus-pituitary-adrenal axis.
RCT
Very Rigorous JournalHighly Cited