How to Cycle Taking Ashwagandha Supplements: Dosage, Timing

What is Ashwagandha?

Ashwagandha is an ancient medicinal herb that has been used in India's Ayurvedic medicine practice for over 3,000 years. The botanical name is Withania somnifera and is more commonly known as Indian ginseng or winter cherry.

The main bioactive compounds found in ashwagandha are withanolides, which have anti-inflammatory, antioxidant, and immune-boosting properties. Supplementing with ashwagandha may offer benefits for reducing stress, increasing stamina, regulating thyroid levels, improving cognition, and more.

Ashwagandha Supplement Types

There are a few different forms of ashwagandha supplements available:

Powdered Root Extract

This is made from the dried and powdered root of the ashwagandha plant. It retains the full spectrum of active compounds at concentrated levels higher than eating the raw root alone.

Standardized Root Extract

Standardized extracts aim to ensure a consistent percentage of certain withanolides, like withaferin A and withanolide D. This stabilizes the potency across supplement batches.

Sensoril and KSM-66

These are branded extracts patented by supplement companies. Sensoril is optimized for stress relief while KSM-66 aims to boost energy and immunity.

Benefits of Taking Ashwagandha

Regularly supplementing with ashwagandha over several weeks or months may provide advantages like:

Lower Stress and Anxiety

Ashwagandha helps moderate cortisol levels and balances neurotransmitters involved with the stress response. Multiple trials confirm its anti-anxiety effects.

Increased Endurance

In studies, subjects on ashwagandha tended to have greater VO2 max (oxygen utilization) and lower heart rates after standardized exercise tests compared to placebo groups.

Improved Thyroid Function

The herbs compounds appear to support healthy thyroid hormone levels in those with hypothyroidism or hyperthyroidism. More research is still needed though.

Enhanced Memory Retention

Preliminary evidence suggests daily supplementation can improve immediate and general memory in healthy older adults when combined with other nootropics.

How to Cycle Taking Ashwagandha

It’s recommended to cycle on and off ashwagandha to avoid building too much tolerance and experiencing diminished effects over time. Here are two effective strategies:

5 Days On, 2 Days Off

Take your standard ashwagandha dosage every day for 5 consecutive days. Then avoid supplementation for the following 2 days before starting your next 5 day on cycle.

8 Weeks On, 4 Weeks Off

For more extended cycling periods, take ashwagandha daily for 8 weeks to leverage the compounding benefits. Then cease supplementation for 1 month to reset tolerance before your next 8 week round.

Ashwagandha Dosage Recommendations

Follow dosage directions based on which ashwagandha supplement form you are using:

Powdered Root Extract Dosage

Take 450-500 mg twice per day. Look for supplements standardized to contain at least 5% withanolides or 10:1 concentration.

Standardized Root Extract Dosage

Optimal dosage depends on exact percentages but ranges from 50-100 mg twice daily for a supplement with 10% withanolides.

Sensoril and KSM-66 Extracts

Dosage may vary slightly by product but the average for each is 125-250 mg daily. Follow brand label instructions for exact amounts.

When to Take Ashwagandha for Best Effects

Strategic timing is important when supplementing with ashwagandha. Recommended dosage times include:

Morning

Take in the morning for increased energy and focus without drowsiness. Best paired with breakfast around 8-10 AM.

Night

Evening doses 1-2 hours before bedtime can leverage ashwagandha’s stress and anxiety relieving effects for better sleep.

Before Meals

Some research indicates improved absorption and utilization if taken 30-60 minutes prior to meals with the standardized withanolides binding to food particles.

Pairing Ashwagandha with Other Supplements

For enhanced benefits, consider stacking ashwagandha with:

Rhodiola Rosea

This adaptogenic herb provides a stimulating effect during the day for energy and concentration. A Chines study confirms the combination amplifies exercise performance better than either alone.

Magnesium

Magnesium supplementation helps regulate cortisol to control stress. Pairing magnesium with ashwagandha balances excitation and inhibition pathways in the nervous system.

Omega-3s

Omega fatty acids are essential for reducing inflammation underlying mood disorders like anxiety and depression that ashwagandha also helps alleviate.

Potential Side Effects of Ashwagandha

Ashwagandha is generally well tolerated by most healthy adults. However, there are some potential side effects to be aware of

Drowsiness

There may be some sedative effects, especially when taken close to bedtime. Adjust dose to determine optimal timing.

Diarrhea and Upset Stomach

High doses can cause temporary GI discomfort and loose stools. Lower amount or split into smaller doses with food.

Blood Pressure Reduction

Large doses may excessively lower blood pressure. Those on hypertension medications should monitor levels with a doctor.

So in summary, cycled properly alongside diet, exercise, and lifestyle factors, ashwagandha supplements can safely provide health-promoting benefits for many.

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.