Relatively Safe And Widely Available
Ashwagandha is a safe supplement for most people, although its long-term effects are unknown.
A review of 69 studies found that ashwagandha root appears to be safe and effective for managing certain health conditions, including stress, anxiety, and insomnia .
One study in 80 healthy men and women showed that taking 600 mg of ashwagandha daily for 8 weeks was safe and did not cause any adverse health effects in participants .
However, certain people should not take it. For example, pregnant people should avoid it because it may cause pregnancy loss if used in high doses .
Also, those with hormone-sensitive prostate cancer and those taking certain medications, such as benzodiazepines, anticonvulsants, or barbiturates, should avoid taking ashwagandha .
Some side effects have been reported in people taking ashwagandha supplements, including upper gastrointestinal discomfort, drowsiness, and diarrhea .
Additionally, ashwagandha may affect the thyroid, so those with thyroid disease should check with a healthcare professional before taking it .
Dosing recommendations for ashwagandha vary. For example, doses ranging from 2501,250 mg per day have been shown to be effective for different conditions. Consult a healthcare professional if you have questions regarding ashwagandha dosing.
Research findings suggest that ashwagandhas effects arent immediate, so keep in mind that you may have to take it for several months before you start noticing its effects.
Affect On Nervous System
Ashwagandha is helpful for adrenal fatigue since it can calm your nervous system, which often seems like an impossible task.
mWS contains compounds with sedativeeffects on the central nervous system8
Ashwagandha root extract exhibited a significant reduction in scores on all the stress-assessment scales on Day 60, relative to the placebo group1
Ashwagandha has also been shown to be very effective at lowering the stress hormone cortisol.
The serum cortisol levels were substantiallyreduced in the Ashwagandha group, relative to the placebo group.1
So …. Ashwagandha can put you in a calm state. But how does it do it?
Best Practices For Ashwagandha Supplementation
While consistency is key when it comes to taking ashwagandha, the time of day you take it doesnt matter, according to Dr. Cole. The quality of your supplement does matter, though, he says. You always want to make sure the brand you choose isn’t using any unnecessary additives or other ingredients, which could further perpetuate symptoms.
Dr. Cole likes NOW organic ashwaghanda liquid extract since youre getting a rich dose of bioavailable ashwagandha for absorption and use, without much else on the ingredient list.
While research does not show any common negative side effects from taking ashwagandha, Dr. Cole does say anyone with hyperthyroidism should consult their doctor first. One thing to note is that those with hyperthyroidism should be more cautious, as ashwagandha can raise already high thyroid levels, he says.
Whats more: If you have autoimmune conditions, ashwagandha, which is considered a nightshade, can cause irritation in some people, Dr. Cole cautions. In these cases, its even more imperative to speak with a healthcare provider first.
Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.
Read Also: What Deficiency Causes Tiredness And Fatigue
Ashwagandha Dangers For Pregnancy And Breastfeeding
Plain and simple, please do not use Ashwagandha during pregnancy. There is evidence that it could cause miscarriages. We dont know enough about the effects of using this herb during breastfeeding. It may be unsafe. If you are trying to become pregnant or if you have had previous miscarriages in your life, Ashwagandha is not for you. Just because it is natural it doesnt make it beneficial.
How Can You Take Ashwagandha
The typical dosage of ashwagandha is 1000mg that is taken twice daily. It is often taken in the form of a supplement, but it can be made into a tea that can create calming conditions within the body. When taken with warm milk, ashwagandha has been known to help with insomnia and anxiety. For the most part, all of these benefits come without side effects.
The only exception is if you are pregnant. In large doses, research has shown that this herb may cause spontaneous abortions, so ashwagandha is not recommended during a pregnancy. Otherwise this herb that has been part of medicinal remedies in the Asia-Pacific region for up to 2,000 years could provide you with the energy you need to fight off adrenal fatigue to become healthier and happier once again.
You May Like: Fever Chills Body Aches Headache Fatigue Nausea
Tip #: Start With Sleep Hygiene
Sleep hygiene is not just about getting your sleep cycles back on track. Its about addressing and improving your overall behavior and sleeping habits, mainly because the link between adrenal fatigue and insomnia is a persistent issue.
If youre taking ashwagandha for adrenal fatigue, between 250 and 600 mg dosage will help you feel more relaxed, which in turn, allows you to fall asleep faster.
Plan to cultivate a consistent evening routine that triggers signals in your brain, telling it that its time to wind down. These habits can look like:
- Darkening your room using blackout curtains
- Setting relaxing background music or sounds
- Using a sleep mask to block out light
- Shutting down all electronic devices two hours before bedtime
- Get daylight exposure and use orange lights in the evening
Eases Stress And Anxiety
Since ashwagandha is an adaptogen, one of its main benefits is to ease stress and anxiety.
But does taking ashwagandha for anxiety actually work? Or is it just another health and wellness fad?
This herb is hardly a fad as it has been used in Ayurvedic medicine for over 3,000 years. And its not just popular in the far east either.
Studies have shown that Ashwagandha, administered over the course of 60 days, was able to significantly reduce the cortisol levels of participants, compared to a placebo group. In a 2009 naturopathic care for anxiety trial, 75 participants were administered ashwagandha and followed for eight or more weeks according to the study:
Significant differences between groups were also observed in mental health, concentration, fatigue, social functioning, vitality, and overall quality of life with the NC group exhibiting greater clinical benefit. No serious adverse reactions were observed in either group.
Recommended Reading: Can Sinus Infection Cause Extreme Fatigue
How To Take Adrenal Adaptogens
HPA Select by Moss Nutrition has rhodiola, ashwagandha, eleuthero, panax ginseng, and a small amount of licorice in it which gives you all of the above adaptogens except for cordyceps. I usually use 2 capsules in the morning and for more difficult cases Iâll recommend 2 more capsules with lunch. It doesnât matter if it is taken with food or on an empty stomach.
Some patients have serious side effects from HPA Select so do not take this product without proper healthcare practitioner supervision.
Cordyceps Select by Moss Nutrition is the Cs-4 form of cordyceps mentioned above. As noted with HPA Select, do not take without proper medical supervision as cordyceps could make your autoimmune condition worse if used improperly. I do not normally combine HPA Select with Cordyceps depending on my goal with the patient.
If you have issues with overly stimulating adaptogens like rhodiola, eleuthero, or panax ginseng, then I usually use Ashwagandha Select by Moss Nutrition since ashwagandha is not a stimulating adaptogen.
Ashwagandha can cause side effects because it is a nightshade as mentioned above. It also has immune stimulating properties that might cause problems with some individuals with specific autoimmune diseases, especially Gravesâ disease which it should never be taken with.
Ashwagandha Fights Fatigue And Stress
Ashwagandha is one of the most popular herbs used in Ayurvedic Medicine. It is known as an energy booster, and many prefer it to drinking coffee, because it doesn’t give you the jitters, interfere with sleep, and is not addictive. Ashwagandha is also known as an adaptogenic herb: meaning that ir helps the body adapt to physical and mental stress. Stress can compromise your immunes system, so this is a great herb to take during times of great emotional stress and after intense exercise. It is also regarded as a strengthening tonic to support the immune system and promote healing during and after illness.
Ashwagandha is believed to have a calming effect on the nervous system, so it is often recommended to help with insomnia and anxiety. Some practitioners use it to treat certain forms of dementia. Ashwagandha is also used to support the adrenal glands, which release certain hormones in response to physical and emotional stress.
Ashwagandha is a member of the nightshade family of herbs. If you allergic to other nightshade plants, then Ashwagandha may not be suitable for you. Ashwagandha can interact with other herbs and prescription medication so it is important to consult with a holistic health care professional who has training in botanical pharmacology before taking this herb. We perform a quick test in our New York, NY office to see if Ashwagandha, or any other herb, may interact negatively with your body.
Recommended dosages:
Recommended Reading: Sore Throat And Chronic Fatigue
How Should You Take Ashwagandha
As always, consult with a medical practitioner before making changes, especially if you have a health condition, are on prescribed medication or are pregnant or breastfeeding.
Ashwagandha root extract is the preferred form of supplementation. Its available in liquid, capsule, and powdered form. It should be taken with meals, preferably early in the day.
Liquid ashwagandha can be added to water, juice or tea and plant leaves can be boiled in plain water or with tea. Dried root can be simmered in milk, tea or water and can be had as directed. Some practitioners claim that simmering the root in milk is better than water.
The powdered ashwagandha can be mixed with milk, juice or smoothies.
Doses range from 300-500mg per day to as much as 6,000mg per day over the course of a day.
How Much Ashwagandha Is Safe To Use Daily
Daily doses that range between 250mg and 500mg are generally considered safe due to research studies.
Everybody is different, and your unique requirements will determine the dose that will work best for you. Its recommended you start on a lower dose to test your tolerance, after discussing taking ashwagandha with a medical professional.
Start off with taking 1/3 or a half dose and slowly work your way up to the recommended dose based on how your body reacts and what your doctor recommends.
Also Check: Do I Have Chronic Fatigue
Get Hold Of Your Superfood Ashwagandha Today
When your adrenal glands are exhausted, so are you.
With these glands playing such an important role in everyday functions, its important to support them when theyre feeling overwhelmed. Thats why taking a daily Ashwagandha supplement is such a huge help for many people. Packed with adaptogenic properties, this superfood can give your adrenals the helping hand they need.
The Mental Amino Acid
L-Tyrosine is a naturally occurring amino acid in the body that produces important brain chemicals for optimal nerve cell communication. In supplement form, it is used to improve alertness, attention and focus. Daily stress can negatively affect your brainâs performance by decreasing its number of neurotransmitters.â
L-Tyrosine has the ability to disrupt the reduction of these brain connections and stop the brainâs degenerative process. Supplementing with L-Tyrosine has also been shown to benefit those who are sleep deprived. In one study, a single dose of it helped people who lost a nightâs sleep stay alert for three hours longer than they otherwise would.â
Recommended Reading: Early Signs Of Pregnancy Fatigue
Tests Of Adrenal Function
Tests of adrenal function in elderly people are for the foregoing reasons largely those established for the younger adult population. The diminishing reliance on urinary collections is beneficial for practical reasons, and also means that some of the physiologically irrelevant changes alluded to earlier will not prove distracting. The key to successful and safe investigation is careful selection.
Adrenal insufficiency. To investigate possible adrenal insufficiency, the basal measurement of greatest value is the plasma cortisol, measured at the circadian peak at 8 am to 9 am. Measurement of midnight cortisol is uninformative. If the 9 am cortisol is less than 150 nmol/L, the diagnosis of adrenal insufficiency is made, and if greater than 450 nmol/L, the patient is normal. For values in between, adrenal reserve should be assessed by measuring plasma cortisol before the intramuscular administration of 250 g tetracosactrin and then 30 minutes after. If secondary adrenal insufficiency is suspected, central mechanisms need assessing. Although the insulin-induced hypoglycemia test is still the gold standard for younger patients, and indeed, has been used successfully in the elderly,42 there are serious hazards attending its use. If the 9 am plasma cortisol is not greater than 180 nmol/L, if there is a history of epilepsy, or if there is a significant risk of ischemic heart disease , the test is contraindicated.
When Fatigue Is Not Just Fatigue
When your bodys fight or flight control center, the adrenal glands, experience whats dubbed adrenal fatigue or simply adrenal gland exhaustion, the signs show up in all sorts of ways. But not all fatigue is adrenal gland linked. The challenge with adrenal fatigue is that it doesnt have specific symptoms, but manifests as a range of fatigue and exhaustion issues.
When your adrenal glands are working normally, any stress trigger will cause cortisol, testosterone, and adrenaline to be excreted by these glands. These hormones are responsible for physiological changes collectively called a stress response. They make your heart beat faster, your blood pressure rise, your digestion slow down, and your executive brain functions shut down so you are in primal flight or fight mode. When the stressful moment passes, digestion and brain activity return to normal as hormones are restored to their regular levels.
For someone with adrenal gland exhaustion or adrenal fatigue, this isnt the case. Common problems include trouble sleeping or staying asleep, fatigue when you wake up, low energy levels, anxiety, and weight gain.1
Read Also: Can Low Vitamin D Cause Fatigue
What Is Adrenal Fatigue Steps To Overcome It Naturally
Reviewed by
Did you know that chronic stress can affect your bodys ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives.
Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life.
Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isnt always easily recognizable.
Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue.
If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient intake and lifestyle choices.
Make Self Care A #1 Priority
Recovering your adrenal health will contribute to a stronger immune response. Fall is an important time to do all we can to promote a healthy immune system. I encourage all of you to find ways to boost your self care habits and improve your health, adrenals, and immune system. The healthier we all are the less likely we are to suffer complications of the infectious diseases going around like COVID-19.
Don’t Miss: How To Fight Chronic Fatigue Syndrome
To Lower Inflammation And Help Fight Infection
Ashwagandha may also help lower inflammation and boost your immunity.
Research shows that 12 ml of ashwagandha root extract per day may increase levels of immune cells, which help fight infection .
Moreover, a daily intake of 250500 mg of ashwagandha over 60 days may reduce C-reactive protein levels by up to 30%, which is a marker of inflammation, .
Summary
Ashwagandha may lower inflammation and help fight infection. Supplements containing at least 250 mg of ashwagandha or 12 ml of ashwagandha extract appear to offer the most benefits.
Our Supplements Are Made Of Only The Purest Ingredients That Have Been 3rd Party Tested And Sourced From A Gmp Certified Facility
Not only are our products non-GMO, they are also free of binders, artificial additives, preservatives, added sugars, gluten, soy, dairy and caffeine.
Naturopath Approved!
“Iâve spent the last fourteen years studying nutrition and wellness for babies, children, adults, and seniors. BalanceGenics product quality lines up directly with what I demand in my dietary supplements.”
– Glen Depke, Traditional Naturopathic Practitioner
As a Traditional Naturopath, I am trained in the use of non-invasive tools to bring balance to the body with the goal of “allowing” true healing. I look at the body physically, mentally, emotionally and spiritually to understand fundamental imbalances. It is my goal to empower individuals to reach their fullest potential on every level desired. I have been blessed to work with some of the leaders in the field such as Dr. Joseph Mercola and the team at the Center for Natural Health and another amazing team at The Oaisis Center for Health.
Read Also: What Causes Extreme Fatigue And Shortness Of Breath
Health Benefits Of Ashwagandha
Besides managing stress, it can help with chronic fatigue, insomnia, mild obsessive compulsive disorder, restless leg syndrome, and fibromyalgia,” says Baker. Furthermore: Ashwagandha has been linked to stabilized blood sugar, enhanced brain health, and lowered anxiety, says Will Cole, IFMCP, DNM, DC, a leading functional medicine expert and author of Ketotarian, The Inflammation Spectrum, and Intuitive Fasting.
For example, research shows ashwagandha can help regulate cortisol, which is the body’s stress hormone. Evidence also suggests its potency in alleviating chronic stress and preventing HPA-axis dysfunction. Also known as adrenal fatigue, this condition can lead to extreme, constant exhaustion, and ashwagandha helps treat and prevent it, as well as support optimal thyroid function, says Dr. Cole. In fact, regular supplementation of ashwagandha is linked to healthier thyroid hormone levels and function.
Many studies support use for improved immunity, too.
