November 26, 2019

The optimum ashwagandha dosage for different areas of application?

Die optimale Ashwagandha Dosierung für unterschiedliche Anwendungsbereiche?

Ashwagandha - also known by its botanical name Withania somnifera - is a small, woody plant with yellow flowers that is native to India and North Africa. Ashwagandha is classified as an adaptogen, as it is believed to help the body cope better with stress.

The plant - and in particular its root - has been used for over 3000 years as a natural Ayurvedic remedy for various ailments (1). Modern science also associates ashwagandha with a number of health benefits, including a reduction in stress and anxiety, as well as improvements in blood sugar levels, mood and memory.

This article will take a closer look at the optimal dosages for different applications.

Reducing stress and anxiety

Ashwagandha is best known for its stress-reducing effects. Ashwagandha appears to help reduce levels of cortisol - a hormone produced and released by the adrenal glands in response to stress.

Doses ranging from 125 mg to 5 grams per day over a period of 1 to 3 months have been shown to reduce cortisol levels by 11 to 32% (2, 3, 4).

500 to 600 mg of ashwagandha per day taken over a period of 6 to 12 weeks can reduce anxiety and reduce the likelihood of sleep disturbances in people suffering from stress and anxiety disorders (3, 5, 6).

Summary: Ashwagandha appears to reduce symptoms of stress and anxiety. Most benefits are associated with doses of 500 to 600 mg per day taken for at least one month.

Lowering blood sugar levels

Ashwagandha may also lower blood sugar levels in both healthy people and diabetics (2, 7, 8, 9). In a small four-week study involving 25 volunteers, ashwagandha lowered fasting blood glucose levels three times more than a placebo (8).

In another study conducted with subjects suffering from type 2 diabetes, an ashwagandha supplement taken for 30 days helped lower fasting blood glucose levels as effectively as an oral diabetes medication (9).

The doses used in these studies ranged from 250 mg to 3 grams per day, with the daily dose divided into 2 to 3 single doses evenly distributed throughout the day.

Summary: Ashwagandha may help lower blood sugar levels. The benefits of ashwagandha in this area appear to start at a daily dose of 250 mg.

Improving fertility

Ashwagandha may help to improve fertility and the health of the reproductive system, particularly in men. In a three-month study of 75 male subjects suffering from infertility, 5 grams of ashwagandha per day increased sperm motility and count (10).

In another study conducted with men with high stress levels, 5 grams of ashwagandha per day resulted in improved sperm quality. In addition, at the end of the three-month study, 14% of the subjects' partners became pregnant (4).

Other studies report similar results with comparable dosages (11, 12).

Summary: Five grams of ashwagandha per day could increase fertility in men within 3 months.

Increased muscle growth and strength

Supplementation with ashwagandha could increase muscle mass and strength. In an eight-week study, men who took 500 mg of ashwagandha per day were able to increase their muscle strength, while the subjects in the placebo group did not experience any increase in strength (13).

In another study, 600 mg ashwagandha per day for 8 weeks led to a 1.5 to 1.7 times greater increase in muscle strength and a 1.6 to 2.3 times greater increase in muscle mass compared to a placebo (11).

Similar effects were observed with 750 to 1235 mg ashwagandha per day over a period of 30 days (7).

Summary: Ashwagandha could promote gains in strength and muscle mass within 8 weeks at doses of 500 mg per day. Although most studies have focused on men, some research suggests that women may also benefit from these benefits.

Reducing inflammation and helping to fight infection

Ashwagandha may help reduce inflammation and improve immune system function. Scientific research shows that 12 ml of ashwagandha root extract per day may increase immune cell levels, which may help fight infections (14).

A daily intake of 250 to 500 mg ashwagandha over a period of 60 days has also been shown in scientific studies to reduce levels of C-reactive proteins, an important marker of inflammation, by up to 30% (2).

Summary: Ashwagandha may help reduce inflammation and fight infection. Supplements containing at least 250 mg of ashwagandha or 12 ml of an ashwagandha extract appear to offer the most benefits.

Improving memory performance

Ashwagandha is traditionally used in Ayurvedic medicine to improve memory and some scientific research supports this practice.

For example, in a small, eight-week study, the administration of 300 mg ashwagandha root extract twice daily improved general memory performance, attention and the performance of complex tasks more than a placebo (15).

In addition, men who took 500 mg of ashwagandha for two weeks showed better performance on tests of complex task performance and reaction time compared to subjects who were given a placebo alone (16).

However, the number of scientific studies in this area is still quite limited, which is why further studies are needed before meaningful conclusions can be drawn.

Summary: The consumption of 500 to 600 mg ashwagandha root extract per day could improve various aspects of memory performance. However, further studies are needed to confirm these effects.

Safety and side effects.

Ashwagandha is considered safe and harmless for most people. However, pregnant and breastfeeding women, as well as people suffering from autoimmune diseases such as lupus, rheumatoid arthritis, type 1 diabetes and Hashimoto's, should not take ashwagandha.

Ashwagandha may also interact with thyroid medication, blood sugar medication and blood pressure medication. People taking these medications should always discuss taking ashwagandha with their doctor in advance.

It should be borne in mind that many studies conducted with ashwagandha are small studies or studies of low quality. For this reason, the information on the effectiveness and safety of the dosages may be inaccurate.

Conclusion

Ashwagandha is a medicinal plant that may offer a range of health benefits that include improving blood sugar levels, reducing inflammation, improving mood, improving memory, reducing stress and anxiety, increasing muscle strength and improving fertility.

Dosages of ashwagandha may vary depending on the area of use and individual need, but 250 to 500 mg per day for at least one month duration appears to be effective in many cases.

References:

Source: https://www.healthline.com/nutrition/ashwagandha-dosage

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