How Long Does Ashwagandha Take To Work?

Also known as withania somnifera or Indian ginseng, ashwagandha is an adaptogenic herbal supplement that comes from the root of the winter cherry shrub. It has been used in ayurvedic medicine for centuries, thanks to it being linked to an extensive range of health benefits.

In recent years ashwagandha supplementation has become more and more popular in the west and it is fast becoming a common dietary supplement ingredient. However, despite the many benefits of ashwagandha, many people still have questions about this ancient medicinal herb.

One of the most common questions people ask is will ashwagandha work immediately and, if not, how long will it take? Well, in the following article, we will answer that, as well as all of the other most pressing questions people have about taking ashwagandha supplements.

What Are The Potential Health Benefits Of Ashwagandha

Provides Mental Stress And Anxiety Reduction, Boosts Mood & Treats Depression

The main function of ashwagandha root extract is that it helps the body cope with perceived stress, and most of its reported health benefits are derived from this.

An 8 week study of people suffering from stress and anxiety showed that stress reduction and mood improvements were far greater in participants taking ashwagandha supplements when compared to those in the placebo group.

Subjects were asked to take either 250 or 600 mg of ashwagandha daily, split into two doses. Both groups experienced a significant improvement in cortisol levels, the hormone responsible for your stress levels, although there was minimal difference between the two groups (1).

This means the lower dosage is sufficient for reducing stress and can also help to treat depression. It seems that in most cases when it comes to stress Ashwagandha takes 48 to 72 hours to start working.

Treats Insomnia & Boosts Sleep Quality

Studies have also shown that taking around 300 mg of ashwagandha shortly before bed has the ability to improve sleep quality, sleep duration, and sleep onset latency (the amount of time it takes you to fall asleep).

This was true even with patients suffering from anxiety and is largely attributed to the ability of ashwagandha root powder to reduce stress levels. It also makes ashwagandha a fabulous treatment to help people suffering from insomnia (2).

The overall effectiveness of taking ashwagandha powder was also seen to improve if a second, identical dosage was taken at a different time during the day. In cases of insomnia Ashwagandha takes a similar time to start working as it does for stress.

Ashwagandha Boosts Memory & Cognitive Function

People suffering from memory loss have been shown to enjoy improved cognitive function, mental clarity, focus, and recall when taking between 225 and 400 mg of ashwagandha daily for at least 30 days (3). So slighly longer than for cortisol reduction.

Helps Lower Blood Sugar Levels, Blood Pressure & Cholesterol

Ashwagandha root extract has been shown to improve both the body's natural synthesis of insulin and its sensitivity to it. This means users can enjoy reduced blood sugar levels and even use it to treat conditions like diabetes (4).

The ability of ashwagandha extract to help you manage stress also makes it able to lower blood pressure levels. Similarly, its effect on blood sugar and cortisol levels will prevent fat storage, reduce your LDL cholesterol, and regulate your overall cholesterol levels (5).

Enhances Male Fertility & Testosterone Levels

One of the most popular benefits of ashwagandha extract is its ability to improve testosterone production, particularly in elderly or overweight men. This allows it to boost fertility, sexual performance, male sexual function, and sperm motility, and combat erectile dysfunction (6).

Beyond sexual wellness, the increased testosterone production you experience when you take ashwagandha will also help to accelerate the growth of lean muscle mass, improve recovery, burn fat, and improve your body composition (7). It does seem to have a reduction in efficacy over time however, and seems to peak out at around 30 days, with the benefits slowly declining thereafter.

Improves Athletic Performance & Energy Levels

One of the earliest uses of withania somnifera was for its positive effects on energy levels. Clinical trials have since produced scientific evidence that this occurs as the ashwagandha plant stimulates the production of the thyroid hormone thyroxine.

Higher thyroxine levels are known to make you more energetic and boosting them can even help to treat chronic fatigue syndrome (8).

This, combined with the enhanced muscle strength and focus you will enjoy when you take ashwagandha will also lead to greatly improved athletic performance as well.

Combats Infection, Inflammation & Rheumatoid Arthritis

Improved thyroid function can also lead to a boost in the immune system as well, giving your body a better ability to combat diseases and infections and leading to greater overall health.

With stress and infection being two of the biggest causes of inflammation, this also makes taking ashwagandha powder a great way to combat it and treat conditions like arthritis.

How Many Days Will It Take Ashwagandha To Start Working?

Some people can begin to notice the benefits of taking ashwagandha in as little as two to three days, while others may need to use it for several weeks before they begin to start feeling the effects.

The current evidence also suggests that you will need to continue taking it for ten or more weeks if you hope to experience the maximum benefits it can offer to your immune system and cortisol levels (9).

What Factors Influence How Long It Will Take Ashwagandha To Work?

Dosage

How much ashwagandha you take will have a huge impact on the effects you experience.

Studies have shown that it is generally safe to take ashwagandha in dosages up to 1,000 mg per day, split into two doses, with 250 mg being the minimum daily ashwagandha dosage required to produce effects.

However, it is believed maximum benefits can be achieved by taking ashwagandha in two 300 mg doses, and there is not enough research to prove there are any benefits to be gained by taking a higher dose.

Supplement Quality

As with any supplement, the quality of the ashwagandha supplement you use will dictate how effective it is.

Taking ashwagandha powder that is sourced from pure withania somnifera will be much more effective and start working much faster than using herbal supplements that have been heavily processed or mixed with lots of additives.

Your Body

The science can tell us how a supplement effects the human body, but when it comes to a herbal remedy we can all have a slightly different experience.

Things like your size, any medication you may be on, or if you have used a similar natural remedy in the past can all effect how quickly oral supplementation with ashwagandha will begin to produce effects.

What Is The Best Time To Take Ashwagandha?

The best way to take ashwagandha is to split your intake into two 300 mg doses and take one shortly before bed and the other roughly 12 hours later. This will allow you to enjoy all of the benefits of ashwagandha to both your overall health and your sleep quality.

Does Ashwagandha Cause Any Side Effects? Is It Safe?

Ashwagandha is considered generally safe to use, provided you stick to the recommended dosages. However, there is a small possibility of side effects, such as a stomach upset, diarrhoea, vomiting, and liver problems. It should also not be taken by pregnant women (10).

While these side effects are very uncommon, you should contact your healthcare provider immediately if you experience any of them.

How Do You Know If Ashwagandha Is Working?

The first sign that shows you ashwagandha is working is when you feel a greater sense of calm and relaxation. This will then gradually extend to helping you fall asleep quicker and feel more rested when you wake, before finally improving both your mental and physical performance.

What Is The Best Ashwagandha Supplement?

While many people will choose to use a standalone ashwagandha powder, others prefer to use it in a supplement with other ingredients, which can provide additional benefits as well.

Best Ashwagandha Greens Powder - Supergreen Tonik

Supergreen Tonik is an extremely effective greens powder, which can support the benefits ashwagandha provides to your overall health by providing all the vitamins, minerals, and nutrients found in leafy green vegetables in an easy to use powdered drink mix

Best Ashwagandha Test Booster - Prime Male

Prime Male is an exceptional test booster that can enhance the effect of ashwagandha on your natural testosterone production. Prime Male is tailored to prevent test levels dropping as you age as well as boosting athletic performance.

Best Ashwagandha Sleep Supplement - RestAgain

Then there's RestAgain, a fabulous sleep supplement that amplifies the impact ashwagandha has on your sleep wake cycle. It will ensure you fall asleep quickly, sleep well, and wake up feeling refreshed, all of which will improve both your physical and mental performance.

Final Thoughts On Ashwagandha: Is It Right For You?

Ashwagandha is a great natural supplement that can benefit the health and performance of most humans, provided you use a high quality supplement and take the correct dosage.

If you're not suffering from any conditions your healthcare provider has said could be exacerbated by ashwagandha usage, we highly suggest you give one of the products we listed above a try and experience the great rewards they offer for yourself.

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9565281/#:~:text=The%20ashwagandha%20extract%20used%20in,or%20400%20mg%20%5B16%5D
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695282/
https://pubmed.ncbi.nlm.nih.gov/16713218/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/
https://pubmed.ncbi.nlm.nih.gov/26609282/
https://pubmed.ncbi.nlm.nih.gov/28829155/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/#:~:text=The%20beneficial%20effect%20of%20Ashwagandha,taking%20it%20for%207%20days.
https://www.ncbi.nlm.nih.gov/books/NBK548536/#:~:text=Extracts%20of%20ashwagandha%20are%20often,irritation%20to%20the%20intestinal%20mucosa.