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How to Take Ashwagandha Supplements

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We’re here to teach you how to take an ashwagandha supplement: how to choose the best ashwagandha supplement, when to take it, at what dosages, and if there are any side effects you should be aware of. Ashwagandha is a popular supplement, often used to help reduce anxiety as well as provide other benefits such as helping to boost thyroid health and the immune system. If you are interested in giving ashwagandha a try, read on to learn all about how to take this powerful herb. 

Ashwagandha, or Indian ginseng, is an adaptogen that is well-known for its ability to reduce anxiety and stress, and has been used for centuries for its health benefits. In ancient Indian culture, Ashwagandha was used to promote mental health and improve mood. In African history, this special plant was used in many ways to heal the body, including treating wounds, coughs and asthma, and in helping to relax the body. Modern science has supported ashwagandha’s benefits, making ashwagandha one of the most studied adaptogens. Researchers have verified the health benefits of taking an ashwagandha and it has become a popular supplement, used to treat anxiety as well as other health conditions. You can learn more about the health benefits of ashwagandha here. 

How Do I Choose an Ashwagandha Supplement?

Just like adding any new supplement to your diet, you may be wondering: how do I take ashwagandha supplements? In other words, how can I optimize the anti-inflammatory, adaptogenic, antibacterial, immune-supporting benefits of ashwagandha? Well, you’ve come to the right place. Read on to learn how to take and choose the best ashwagandha supplement.

How To Take Ashwagandha Supplements

Choose a supplement made with ashwagandha root 

While some Ashwagandha supplements are made with extracts, the traditional ayurvedic use of consuming the whole root provides the most benefits to the entire body. Traditional ayurvedic medicine has relied on the root, not extracts, to help lower stress levels and inflammation and to boost the immune system.  This is because extracts are often made from isolated constituents of the root, so you aren’t getting the benefit of the full herb. 

Additionally, another reason why taking supplements made from the root is recommended is that despite all the research into ashwagandha, we simply don’t know the active ingredients in this powerful herb. There haven’t been long-term studies on the effect of isolated constituents found in ashwagandha, so an extract might not contain the part of the plant that has beneficial properties. Since an extract does not offer the same full-spectrum benefits that the root does, we recommend you steer away from supplements not made from the whole root. 

Make sure your ashwagandha supplement is absorbable

Your body needs to properly absorb ashwagandha to get the full benefits!  Ashwagandha consists of both water-soluble and fat-soluble constituents, meaning that you need to consume both fat and water along with the herb in order to really get that full spectrum of benefits. Drinking water with your ashwagandha supplement is helpful, but your body also needs fat to help fully absorb it. When it comes to fat, make sure to stick to fat from proper natural sources: avocado, coconut, healthy animals, and olive. In other words, avoid the fake fats.

Another key ingredient in helping boost absorption and digestion of ashwagandha is black pepper. When combined with ashwagandha, black pepper acts as a catalyst in the absorption process by increasing the circulation in our bodies. As a result, this powerful herb can be delivered faster and more effectively.  

Further Food Premium Ashwagandha is made with the full root and includes both avocado oil and black pepper to help you get the most benefits from this powerful herb! A supplement that has not only Ashwagandha root, but also a natural fat and black pepper to support absorption – that is the perfect addition to your diet! Buy here. 

When Should I Take My Ashwagandha Supplement?

Certain foods and supplements give you better-intended results if you pay attention to the time you’re taking them. This is why it’s important to plan out when you should take your ashwagandha supplement — after all, you want to maximize the healing benefits. Timing of ashwagandha is important so you can support your body’s natural rhythms and the rise and fall of cortisol and other hormones. That is why we recommend taking ashwagandha twice a day: once in the morning and once in the mid afternoon.

Think of ashwagandha as if it were your morning or afternoon pick-me-up. Mornings are a great time to help support your body’s natural rhythm as you wake up and get ready to take on the day. This is why we recommend taking ashwagandha 30 to 60 minutes after waking up. Then you should take your second dose in the early afternoon (around 1 or 2pm), which is when many of us get that afternoon slump. Taking ashwagandha in the mid-afternoon can help you fight that afternoon fatigue and help you finish the day strong.

Ashwagandha can be taken with or without food, though a small, healthy snack paired with your capsule could possibly help with absorption. Otherwise, washing the capsule down with a glass of water should do just fine!

Ashwagandha Dosage: How Much Should I Take Per Day? 

How much ashwagandha you take per day can vary depending on how much stress and anxiety you feel. Experts typically recommend a dosage of 2-6 grams of ashwagandha root daily based on your stress level. For daily support, a dosage of 2-4 grams (or 2 capsules of Further Food Premium Ashwagandha) can work, but for anyone under extreme stress or pressure, the dosage can be increased to 6 grams (or up to 9 capsules of Further Food Premium Ashwagandha). 

Are There Side Effects to Supplementing with Ashwagandha?

Ashwagandha is traditionally very safe to consume! In fact, countless studies have revealed that subjects who consumed Ashwagandha experience little to no adverse side effects. However, if you have a medical condition or are pregnant or nursing, it is recommended that you check with your health care practitioner. 

So, rather than buying over-the-counter drugs to help you support your immune system, or regulate your mood, or help you sleep, why not give an Ashwagandha supplement a try? That is, a natural Ashwagandha supplement that uses the full root, healthy fats, black pepper for absorption, and no artificial additives! Now you know what to look for, and you don’t even have to look very far! To try Further Food Premium Ashwagandha, go here. 

FAQs

How Do I Choose An Ashwagandha Supplement?

Make sure you choose an ashwagandha supplement made with ashwagandha root, which will help you get the full benefits of this powerful herb. Additionally, it is important that your ashwagandha supplement contains black pepper which can aid in absorption and bioavailability. Another important factor in helping with absorption is consuming fat with ashwagandha. Further Food Premium Ashwagandha is made from the root and contains both black pepper and avocado oil to help you get the maximum benefits of ashwagandha. Learn more here.

When Should I Take An Ashwagandha Supplement?

We recommend taking ashwagandha twice a day: once within 30-60 minutes of waking up and then a second dose in the mid afternoon. 

How Much Ashwagandha Should I Take Per Day? 

You can vary your ashwagandha dosage based on your stress level. While around 2 grams can be helpful for daily support, you can increase your dosage up to 6 grams if you are feeling extremely stressed.

Are There Side Effects To Supplementing With Ashwagandha?

Ashwagandha is typically well tolerated without any side effects. If you have a medical condition or are pregnant or nursing, we recommend you check with your medical care practitioner. 

How To Take Ashwagandha Supplements

Want To Read More?

11 Proven Health Benefits of Ashwagandha

Health Benefits of Adaptogenic Herbs and How Adaptogens Reduce Stress

Fight Off Colds and The Flu with These 6 Essential and Immune Boosting Herbs, Says Clinical Herbalist Clair Moore

SOURCES

  1. https://www.prota4u.org/database/protav8.asp?g=pe&p=Withania+somnifera+%28L.%29+Dunal

  2. https://www.ayurvedacollege.com/articles/students/Ashwagandha

  3. https://www.ncbi.nlm.nih.gov/pubmed/17987447/

  4. https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf

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