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Ashwagandha Dosage

Daily Dose of Ashwagandha: 1,200-2000mg

Supplementing with Ashwagandha

Ashwaganda helps the body cope with stress.
Photo Credit: https://www.flickr.com/photos/hpnadig/

Ashwaganda is a plant whose roots and berries have been used in ancient Indian Ayurvedic medicine as a tonic herb since at least 6,000BC. The plant is also known as Withania somnifera, or Indian winter cherry, and is often considered the “Indian ginseng”. Traditionally, it was used to treat ear infection, skin ulcers, dropsy, asthma, general pain, rheumatism, wound infections, and occasionally to induce abortion. Other than those stated, it was also used as a natural sedative and general stress reliever. However, current research does have enough information to confirm that these traditional uses are in fact legitimate cures and treatments.

Today, ashwagandha is classified as an adaptogen, which is something that helps enhance your body’s ability to handle stress. Taking these supplements can help to reduce stress and fatigue in people suffering from anxiety. The extract may help boost the immune system so that the body can easily fight off pathogenic invaders. This is probably due to the high level of iron in the supplement, which help stimulate red blood cell production and promote healthy growth in children. The withanolids are steroidal constituents of ashwagandha that act to decrease the inflammation in the body that causes pain and swelling. Studies have also shown that it may be able to destroy cancer cells. Other benefits of ashwagandha include enhanced brain function, diminished depression, and reduced anxiety, but these claims do not have sufficient data to be proven as true. When applied directly onto the skin, it can serve as an analgesic for the skin. Studies have shown that it may improve blood sugar and insulin regulation. However the studies examining these effects have only been implemented on animals.

The active compounds that make ashwagandha work are a group of chemicals called withanolides and withaferin, chemicals found in the stems and leaves of the plant. These components have shown to have antioxidant and anti-tumor effects in vitro against several types of human cancer cells. The recommended dosage is 600-1,000mg taken twice a day. 10-60 drops of the liquid extract may be taken 3 to 4 times a day in a little water. A cup of ashwagandha tea may be taken as many times daily. People with thyroid conditions should avoid it as it may be linked to hyperthyroidism. Pregnant women should also steer clear as it may possibly cause a miscarriage.

Sources:
http://www.livestrong.com/article/159038-the-truth-about-ashwagandha-herbs/
http://www.livestrong.com/article/341477-what-are-the-benefits-of-ashwagandha-extract/
http://www.livestrong.com/article/360292-ashwagandha-benefits-and-the-recommended-dose/

References

  • Mir BA1, Mir SA2, Koul S3. In vitro propagation and withaferin A production in Withania ashwagandha, a rare medicinal plant of India. Physiol Mol Biol Plants. 2014 Jul;20(3):357-64. PMID: 25049463.
  • Kumar P, Singh R, Nazmi A, Lakhanpal D, Kataria H, Kaur G. Glioprotective effects of Ashwagandha leaf extract against lead induced toxicity. Biomed Res Int. 2014;2014:182029. PMID: 24987671.
  • Kuboyama T1, Tohda C, Komatsu K. Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases. Biol Pharm Bull. 2014;37(6):892-7. PMID: 24882401.

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