Ashwagandha, known botanically as Withania somnifera, is an evergreen shrub used in traditional Ayurvedic medicine, an ancient Indian healing system. Often called “Indian ginseng” or “winter cherry,” it is classified as an adaptogen. Adaptogens are natural substances believed to support the body’s ability to respond to various stressors. Its roots are primarily used in supplements for general well-being.
Understanding Ashwagandha’s Uses
Ashwagandha is often used for its adaptogenic properties to help manage stress. It is commonly associated with promoting relaxation and healthy sleep. Research indicates that ashwagandha extracts may help lower stress and anxiety levels, and some studies suggest it can reduce cortisol, a stress hormone.
Beyond stress and sleep, ashwagandha is explored for other benefits. There is some evidence suggesting it may improve male fertility and enhance athletic performance. It is also investigated for improving memory and supporting immune function.
Determining a Safe Daily Dosage
Safe daily ashwagandha dosage depends on its form and the concentration of its active compounds, known as withanolides. For root extract, typical daily dosages in studies range from 250 mg to 600 mg. Some research suggests that 500 to 600 mg per day provides more pronounced benefits for stress and anxiety than lower doses.
Whole root powder dosages can be higher, with some studies using up to 6,000 mg per day. A maximum recommended dose for root extract standardized to 1-10% withanolides is 600 mg per day, often divided into two or three smaller doses. Starting with a lower dose and gradually increasing it allows individuals to assess their tolerance.
Factors Influencing Dosage and Safety
Ashwagandha dosage varies based on several factors, including supplement form. Extracts are more concentrated than raw root powder, meaning a smaller amount of extract can deliver comparable effects. The standardization of withanolides, the primary active compounds, also plays a role, with many effective extracts standardized to contain at least 5% withanolides.
Health goals also influence dosage; for instance, dosages for reducing anxiety might differ from those for improving sleep or athletic performance. Personal characteristics like body weight, age, and health status affect how one metabolizes and responds to ashwagandha. Individual responses vary, highlighting the importance of personalized consideration.
Potential Risks and Precautions
Ashwagandha is generally safe for short-term use, but some individuals may experience side effects like stomach upset, diarrhea, vomiting, drowsiness, or headaches. Rarely, more severe issues like liver problems have been reported.
Ashwagandha is not recommended for certain groups due to potential contraindications. Pregnant or breastfeeding individuals should avoid it, as it may contribute to uterine contractions and its safety during breastfeeding is not established. Individuals with autoimmune diseases (e.g., rheumatoid arthritis, lupus, Hashimoto’s thyroiditis) should exercise caution, as ashwagandha might increase immune activity.
Those with thyroid conditions, particularly hyperthyroidism, should avoid ashwagandha as it can increase thyroid hormone levels. Those scheduled for surgery should discontinue ashwagandha at least two weeks beforehand due to its potential effects on the central nervous system, blood pressure, and blood glucose. Ashwagandha can also interact with several medications, including immunosuppressants, sedatives, thyroid hormones, blood thinners, blood pressure medications, and diabetes medications, potentially altering their effects.
When to Consult a Healthcare Professional
Before starting any ashwagandha supplement, consult a doctor or qualified healthcare provider. This is important if you have pre-existing health conditions, are taking other medications, or are pregnant or breastfeeding. A healthcare professional can provide personalized guidance to ensure safe use and prevent potential interactions.