How Long Does Ashwagandha Take to Work? Dosage, Benefits and Safety

An Introduction to Ashwagandha

Ashwagandha is an ancient medicinal herb that has been used in India's Ayurvedic medicine practice for over 3,000 years. The name "ashwagandha" comes from the Sanskrit language and means "the smell of a horse," which refers to the distinct smell of the herb's root. Ashwagandha is also known by other names like Indian ginseng and winter cherry.

The ashwagandha plant is a small shrub with yellow flowers and oval leaves. Extracts are most commonly made from the plant’s root. The active compounds in ashwagandha are withanolides, which are steroidal lactones that possess anti-inflammatory, antioxidant, and immune-modulating properties.

In Ayurvedic medicine practice, ashwagandha has been used as a rasayana - an adaptogen herb that helps the body resist physiological and psychological stress. It’s said to promote balance, boost energy, revitalize the body, and calm the nervous system.

In addition to its traditional uses, modern research has shown that ashwagandha supplements may offer a variety of health benefits, from improving thyroid function to reducing anxiety and stress.

The Potential Benefits of Taking Ashwagandha

Here’s a look at some of the key ways that ashwagandha may benefit health when taken as a supplement:

May Help Reduce Stress and Anxiety

Perhaps the most well-studied benefit of ashwagandha is its ability to help lower cortisol levels and balance stress hormones. Cortisol is known as the "stress hormone" as it is directly tied to stress response.

In a 60-day study in chronically stressed adults, those who took 600 mg per day of high-concentration ashwagandha extract reported a 79% reduction in severe depression and anxiety. The treatment also reduced morning cortisol levels significantly.

Multiple studies have found that ashwagandha helps improve anxiety in people with stress and anxiety disorders. It is believed the herb's positive GABAergic effects play a role in its anxiolytic abilities.

May Improve Thyroid Function

The thyroid gland is responsible for producing key hormones that regulate metabolism, heart function, mood, and more. Ashwagandha may help boost thyroid function through its effects on thyroid hormone levels.

In an 8-week study in 50 adults with thyroid issues, taking ashwagandha root extract led to greater reductions in TSH, improved T3 and T4 levels, and higher quality of life compared to placebo. This suggests ashwagandha supplements can support healthy thyroid function.

Could Boost Testosterone and Increase Fertility in Men

Ashwagandha has traditionally been used to boost male sexual health and fertility. In recent studies, the herb has been shown to potentially boost testosterone levels, sperm quality, and reproductive health.

In one study of 75 infertile men, taking ashwagandha for 3 months led to an increase in sperm count and motility. What’s more, their levels of antioxidants and testosterone in the blood increased significantly.

The findings suggest ashwagandha may improve male fertility and reproductive health. More studies are needed to confirm its testosterone- and fertility-boosting abilities though.

May Increase Muscle Strength and Endurance

Engaging in resistance training while taking ashwagandha supplements may lead to greater increases in muscle mass and strength than resistance training alone, some research has found.

The herb's ability to boost testosterone and support muscle growth is likely behind this ergogenic effect. However, more high-quality studies are still needed.

Could Help Reduce Inflammation

Chronic inflammation contributes to numerous health problems and diseases. The antioxidants in ashwagandha, particularly withanolides, may help fight inflammation and protect cells from oxidative stress damage.

Studies suggest supplements may reduce several markers of inflammation like C-reactive protein (CRP). But larger scale human trials evaluating standardized dosing are still lacking.

May Lower Blood Sugar Levels

Several studies indicate ashwagandha supplements can improve blood sugar regulation in patients with diabetes as well as healthy individuals.

In a 4-week study in 24 healthy men, those who took ashwagandha had faster blood sugar recovery after a glucose tolerance test compared to the placebo group. They also had significantly lower fasting blood sugar levels.

These findings suggest ashwagandha supplements may improve insulin sensitivity and glucose metabolism.

Could Improve Memory, Reaction Time, and Task Performance

Preliminary evidence suggests ashwagandha may boost various aspects of cognitive function like rapid visual information processing, task performance, attention, and memory.

In a 60-day controlled study, healthy men who took 500 mg of standardized ashwagandha extract daily reported significant improvements in reaction time, task performance, and attention compared to men who received a placebo.

Larger studies are still needed, but the early findings are promising for those seeking a mental edge.

May Help Reduce Symptoms of Depression

A few controlled studies have found that ashwagandha may help alleviate symptoms of depression.

In a 60-day controlled study in 64 people with chronic stress, those in the ashwagandha group reported a 79% decrease in severe depression, while the placebo group reported a 10% increase.

Researchers believe the herb's anti-stress effects, ability to reduce cortisol levels, and possible antidepressant activity contribute to its mood-boosting properties.

How Long Does It Take for Ashwagandha to Work?

The amount of time it takes to experience the benefits of ashwagandha supplements can vary depending on the individual and the health condition or goals it's being used for.

For reducing stress and anxiety, studies have found effects within 30 days of use. But most studies showing anti-anxiety benefits have lasted 6-12 weeks.

Improvements in thyroid function have been seen within 8 weeks according to studies. Testosterone and fertility have improved within 3 months in scientific research.

Muscle growth and strength enhancement have been observed after about 8 weeks. Lower blood sugar levels and improvements in memory and cognition have been noted within 4-6 weeks in studies.

So while ashwagandha may start providing advantages within the first month, it seems the full effects take 6-12 weeks to develop in most cases. Maximum benefits seem to occur around 3 months of consistent supplementation.

Ashwagandha Dosage Recommendations

There is no standard recommended ashwagandha dosage, as optimal doses can vary substantially based on the reason it's being used. Typical dosage recommendations range from 450 mg to 2 grams per day.

For reducing stress and anxiety, studies have used dosages between 300 mg to 600 mg daily. For boosting testosterone and fertility in men, studies show benefits with dosages between 500 mg to 5 grams per day.

To enhance muscle growth and performance, research suggests 500 mg twice daily. For memory and cognitive function benefits, 500 mg daily has been effective. To improve blood sugar control and reduce inflammation markers, 600 mg per day has been used successfully.

Most ashwagandha supplements come in capsule or tablet form in doses of 300 mg, 500 mg, or 600 mg. It’s generally recommended to start at the lower end of the dosage range and increase slowly over several weeks while monitoring effects and side effects.

Ashwagandha should be taken with food for optimal absorption. It is also advised to take a break every few months from ashwagandha supplementation and consult your healthcare provider for personalized dosage recommendations.

The Safety and Side Effects of Ashwagandha

Ashwagandha supplements are widely considered safe for short-term use when taken at recommended dosages. Relatively few side effects have been reported among clinical studies.

Potential ashwagandha side effects can include:

• Upset stomach
• Diarrhea
• Nausea
• Vomiting

More serious side effects like liver damage, seizures, and allergic reactions have occurred in rare cases. High doses may also exacerbate symptoms of hyperthyroidism.

Ashwagandha should be avoided by pregnant or breastfeeding women due to lack of safety data. Those with medical conditions should consult their doctor before using ashwagandha supplements as interactions are possible.

While ashwagandha is generally very safe when taken for 3 months or less, long-term safety remains unknown. Taking a break every few months while supplementing is recommended.

The Bottom Line

Ashwagandha is an impressive Ayurvedic herb that may provide a variety of health benefits from reduced stress and anxiety to improved thyroid function, fertility, blood sugar control and more. It appears most effective when taken for at least 6-12 weeks.

Supplements may start providing advantages within the first month, but the full effects take about 2-3 months to develop in many cases. For continued benefits, it's ideal to take occasional breaks from ashwagandha every few months.

While considered very safe for short-term use, be cautious of potential side effects like stomach upset and avoid use if pregnant, breastfeeding or if you have a medical condition. Consulting your healthcare provider can help determine the appropriate ashwagandha dosage for your needs.

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.