How Long Does Ashwagandha Take to Work? Dosage, Effects, Safety

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an herb that has been used in Indian Ayurvedic medicine for over 3,000 years. The name Ashwagandha comes from the Sanskrit words "ashva" meaning horse, and "gandha" meaning smell, referring to the distinct horsey odor of the root. Ashwagandha is also known as Indian ginseng or winter cherry.

The ashwagandha plant is a small shrub with yellow flowers and orange-red fruit. The parts used medicinally are the root and berries. Ashwagandha contains a wide array of beneficial compounds including withanolides, alkaloids, fatty acids, amino acids, and a variety of sugars.

Purported Health Benefits

Ashwagandha has been used as an adaptogen, meaning it helps the body manage stress and anxiety. Some of the many purported health benefits of ashwagandha include:

• Reducing blood sugar levels
• Lowering cortisol levels
• Increasing testosterone and fertility in men
• Boosting brain function and memory
• Promoting anti-inflammatory effects
• Possessing anti-cancer properties
• Reducing symptoms of anxiety and depression

Most of these proposed benefits are associated with the effects of withanolides such as withaferin A and withanolide D. However, high quality clinical research is still needed to confirm many of ashwagandha’s therapeutic uses.

How Long Does it Take For Ashwagandha to Work?

The amount of time it takes to experience any effects from ashwagandha supplementation can vary quite a bit between individuals. It often depends on:

• The ashwagandha dosage taken
• The condition it is being used to treat
• The processing method of the supplement
• Whether it is taken with food or on an empty stomach
• The individual’s physiological makeup

Onset of Ashwagandha Effects

In most studies, improvements in symptoms being treated with ashwagandha were seen after about 2-4 weeks of consistent supplementation. However, some people may start noticing positive effects in as little as a few days. For others, it make take 6-8 weeks to reach optimal therapeutic blood levels after starting supplementation.

Because ashwagandha has an active half-life estimated to be around 14 hours, it should be taken daily rather than sporadically. Splitting the dosage into twice per day instead of a single dose may help maintain adequate levels for experiencing beneficial effects.

Faster Absorption Methods

There are a couple ways to potentially speed up the absorption and onset of action from ashwagandha:

• Take on an empty stomach - Consuming ashwagandha supplements about 30-60 minutes before meals allows it to be absorbed without food competition or interference.
• Use KSM-66 extract - The KSM-66 patent extract is made using a process the manufacturers claim enhances the absorption and effectiveness of key ashwagandha compounds.
• Sublingual administration - Taking a liquid tincture form of ashwagandha under the tongue so it can enter the bloodstream directly may make effects set in faster.

Following one or more of these tips could potentially help you feel the benefits of ashwagandha supplementation more rapidly.

How Long Do Ashwagandha Effects Last?

In studies, ashwagandha has displayed a fairly short half-life estimated to be around 14 hours. This means only about one half of the compound remains in your system 1-11⁄2 days after taking your last dose.

However, many of the therapeutic benefits may last longer due to downstream effects influencing things like cortisol, blood sugar, and testosterone levels. The lasting duration depends on what condition is being treated.

Most studies showing clinical improvements have had participants supplement with ashwagandha daily for at least 2-3 months. Stopping supplementation sooner could result in some benefits quickly reversing.

Long-Term Effects

Some animal research indicates there may be some longer lasting positive effects on things like memory, brain health, and antioxidant status after taking ashwagandha supplements for at least 1-2 months.

So while the direct actions of ashwagandha may stop soon after ending supplementation, some of the downstream health effects could potentially persist much longer.

Ashwagandha Dosage Guidelines

There is no official recommended dosage for ashwagandha. Supplements are usually standardized to contain a specific amount of withanolides like 1-5% withanolides per capsule.

Typical dosage used in research studies showing benefits range from about 300 mg to 600 mg taken once or twice per day. The maximum daily dose used safely in studies is around 6000 mg per day divided into 3 doses.

It’s best to start with a lower dosage like 300 mg once or twice daily for a week before increasing to the full suggested dosage to assess personal tolerance.

Dependent on Treatment Goal

Dosage can also vary based on the health condition or goals you are using ashwagandha to address, including:

• Anxiety - 300 to 600 mg daily
• Infertility - 3000 to 5000 mg daily divided into 3 doses
• Memory and cognition - 300 to 600 mg twice per day
• Diabetes and blood sugar control - 1-6 grams daily in divided doses

Consult a knowledgeable practitioner for condition-specific dosage recommendations. And when starting any new supplement, begin with smaller amounts.

Safety and Side Effects

When taken by mouth in typical recommended dosages, ashwagandha is generally very well tolerated. Mild side effects reported occasionally include nausea, vomiting, diarrhea, and stomach pain.

Ashwagandha is considered possibly safe for short term use (up to 12 weeks). However, long term safety is unknown. It should be avoided in pregnancy except under medical supervision.

Possible interactions could occur if combining ashwagandha with sedative medications, blood pressure medications, blood thinners, and thyroid hormones. Speak to your healthcare provider before starting.

Special Populations

Certain individuals should use caution before taking ashwagandha:

• Pregnant or breastfeeding - Should be avoided due to lack of safety research
• Scheduled for surgery - Large doses may cause excessive drowsiness if combined with anesthesia
• Diabetes - May lower blood sugar so medication dosage adjustments are necessary
• Thyroid issues - Contains compounds that could increase thyroid hormone levels already elevated in some people
• Stomach ulcers or acid reflux - Ashwagandha might irritate GI tract in some cases

Talk to your doctor before taking ashwagandha if you have any medical conditions or take prescription medications to ensure it is the right choice for your situation.

In summary, ashwagandha is a traditional Ayurvedic herb that may promote benefits ranging from blood sugar control to reduced stress and increased fertility. It typically takes 2-4 weeks to start experiencing effects. Using methods to increase absorption rate, taking adequate dosages based on your health goals, and monitoring for potential digestive side effects can help maximize results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.