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Ashwagandha: Health Benefits, Dosages, Side Effects

What is Ashwagandha | Recommended Dosages as per Health benefits of Ashwagandha | Cautions and Side effects of Ashwagandha | Best Brand to buy Ashwagandha |


Ashwagandha word is originated from sanskrit word Ashwa means Horse and Gandha means Smell.

It has strong smell like horse and hence it is called as ASHWAGANDHA.

Ashwagandha’s botanical name is withania somnifera.

It has been used from ancient times in india as a herbal medicine and also called as Indian Ginseng.

This plant is cultivated in many regions of india in relatively drier and stony soil regions.

Apart from india, Nepal, China and Parts of Africa also cultivate this plant.

It has main phytochemical constituent called withanolides. It is known as a steroid compound.

Ashwagandha is used as a Adaptogen, Diuretic, and Sedative.

Adaptogen means it helps you to adapt and counter the stress.

Diuretic means it can be use to treat high blood pressure problems because it naturally expels water and salt from body as urine.

Sedative means it promotes calmness by reducing irritability or excitement which induces sound sleep.

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The dosage for ashwagandha varies for different health benefits.

For Stress

The popularity of ashwagandha is mainly due to its ability to reduce stress.

It has been found helpful to lower stress hormone called cortisol which is produced when you are stressed out.

The recommended daily doses of 125 mg to 5 grams up to 3 months.

In a study, it is studied that when consumed for at least 1 month. It helps to lower cortisol level by 10-32%. (1)(2)

For Anxiety

It has sedative properties which means it helps you to calm and have good quality sleep.

It is very helpful for peoples who are suffering from insomnia due to stress and anxiety disorders.(3)(4)

Recommended daily doses of 500 – 600 mg up to 12 weeks may help to reduce anxiety.

For Blood Sugar

Ashwagandha is shown to be helpful for lowering blood sugar, In both healthy Individual and one who have diabetes.

Daily dosage ranges from 250 mg to 3 gms, When equally divided in 2 to 3 times a day.(5)

For Boosting Testosterone and Fertility

Ashwagandha herb have very powerful effect on boosting testosterone levels and health of reproductive system.(6)

In a study of 2009, It is studied that highly stressed mens with infertility.

When they consumed 5 gms of ashwagandha per day for 3 months.

So the results show that it helps to improve sperm quality, And partners of 14% peoples actually got pregnant by the end of 3 months course.(7)

For Muscle Growth and Strength

In a study of 2015, It is studied that taking 500 to 600 gms of ashwagandha for minimum 12 weeks.

It resulted in increase in muscle size by 2.3 times and muscle strength by 1.7 times than who doesn’t consumed it.(8)

For Memory

In a study of 2014, It is studied that by taking 500 – 600 mg per day for 2 weeks.

It is studied to have increased task performance and reaction time as compared to placebo group.(9)

For Anti Cancer Use

Withaferin compound in ashwagandha helps to promote apoptosis process in cells.(10)

Apoptosis is a process in which body promotes cellular death and recycling of  unwanted cells.

All the studies are done on animals. And no significant data available for effectiveness on humans.

So the daily recommended dose is from 10 to 60 mg per kg of body weight. (11)

For Depression

In a study of 2012, Where participants took 600 mg of concentrated ashwagandha per day.

So the observation is that, It helps to reduce severe depression by almost 79%.(12)

For Inflammation

Many animals studies have shown that ashwagandha helps to reduce inflammation.(13)

Humans studies also found that it induces activities of natural killer cells. And fight with infections and keep you healthy.(14)(15)

Daily recommended dose is 250 mg for reducing inflammation.

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Cautions and Side Effects of using Ashwagandha

It is safe for consuming upto 3 months, But safety for long term use is not known yet.

When consumed large doses, It may cause diarrhea and vomiting.

It is UNSAFE for breastfeeding and pregnant women. In some studies, It is studied that it can cause miscarriages.

Also it could interfere with medications used for diabetes and can cause low blood sugar levels.

Ashwagandha may aggravate stomach ulcers, Avoid using it if you have stomach ulcers.

It might increase symptoms of auto immune diseases. If you have previously suffered from this then you should avoid it.

Ashwagandha may increase thyroid hormone levels. Hence you should avoid it if you are on thyroid hormone medications.

Best Brand for Ashwagandha

One of the best brand for buying ashwagandha pills is NOW.

Each capsule typically contains 450 mg of ashwagandha root extract.

Also apart from NOW, there are various brands available in market such as Organic India Ashwagandha, Himalaya Herbal Ashwagandha etc.

So, You can buy best ashwagandha from amazon online.

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Take it half an hour before going to bed with a glass of milk. Avoid taking it on empty stomach.

So when are you going to start taking ashwagandha. Tell me in comments, I would really love to hear from you.  

For your Kind Information, “I may get small commission if you buy anything through links in this post.”

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