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Last update: November 20, 2024

8 minute read

How Long Does Ashwagandha Take to Work? (The Truth)

Find out the time frame for ashwagandha benefits, dosage tips, and optimal use for health gains.

By Stephanie Wright, RN, BSN

Edited by Dr. Dimitar Marinov, MD, MBA, PhD

Learn more about our editorial standards

Have you wondered how long it takes for Ashwagandha to work? This ancient herb packs a punch with its adaptogenic properties. Typically, ashwagandha takes between 4 and 12 weeks to work, but the timeline can vary based on numerous factors. In this post, you'll learn about the factors that affect the duration, recognize its benefits, and how to combine Ashwagandha into your wellness routine effectively.

Key takeaways

Ashwagandha is suggested to work within 4 to 12 weeks based on multiple factors
Watching your well-being over time helps gauge the effectiveness of Ashwagandha
Pregnant or breastfeeding women should avoid Ashwagandha and talk to a healthcare professional before starting a supplement routine

How long does Ashwagandha take to work?

The time it takes for Ashwagandha to work can be different for everyone. Some people feel less stressed or more relaxed within four weeks, while others might take a bit longer, sometimes up to 3 months.

If you're using it for better sleep or more energy, it could also take at least a month to see changes. Everyone's different and its effects can be subtle and gradual. It's important to use it regularly and be patient.

What are the health benefits of ashwagandha?

Ashwagandha may offer plenty of health benefits that can support both body and mind. Here's what this adaptogenic herb could bring to the table:

Promotes relaxation and better sleep cycles
Manages occasional stress by lowering cortisol
Boosts cognitive functioning and memory
Improves athletic performance and endurance
Supports muscle strength and recovery post-exercise
Improves sexual wellness and libido

For an in-depth understanding of Ashwagandha's potential, dive into this comprehensive ultimate guide on Ashwagandha.

What factors determine how fast ashwagandha works?

The speed at which Ashwagandha works isn't a one-size-fits-all matter. There are many factors that influence how quickly Ashwagandha works and the extent of its effects:

Dosage: The amount of Ashwagandha you take can impact how quickly you notice its effects. Higher doses may lead to more noticeable effects, but start with the recommended doses and adjust as needed. The risks of side effects also increase.
Quality of the supplement: The quality of the Ashwagandha supplement matters. Choose a reputable brand and ensure that the product contains a standardized amount of withanolides, which are key active compounds in Ashwagandha. Standardized extracts such as KSM-66 also guarantee better quality.
Individual response: Everyone's body is different, and individual responses to Ashwagandha can vary. Some people may be more sensitive to its effects, while others may not feel any changes at all.
Health condition: The specific health issue you're addressing with Ashwagandha can influence how quickly you notice improvements. For example, stress relief might be noticeable later than changes related to energy levels or sleep.
Consistency of use: Taking Ashwagandha consistently is crucial. Regular use is more likely to produce positive effects than infrequent use.
Overall health and lifestyle: Your overall health and lifestyle, including factors like diet, exercise, and stress levels, can impact how Ashwagandha works. A holistic approach to well-being can enhance the effectiveness of supplements.
Interaction with medications: If you're taking medications, they may interact with Ashwagandha. It's important to talk to a healthcare professional to ensure there are no potential interactions.

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How can you tell ashwagandha is beneficial?

The effects of Ashwagandha can vary from person to person, and some people may notice subtle changes while others experience more noticeable effects. Here are some potential signs that ashwagandha is having a positive impact on your body:

Reduced stress and anxiety: Ashwagandha is well-known for its adaptogenic properties, which may help the body manage stress. If you feel less stressed or more relaxed, this could be a sign of its effects.
Improved sleep quality: Some people report better sleep when taking ashwagandha. If you find it easier to fall asleep, stay asleep, or wake up feeling more rested, it may be the Ashwagandha.
Increased energy levels: While Ashwagandha is often associated with relaxation, some people report feeling more energized. This effect can contribute to an overall sense of vitality.
Better concentration and cognitive function: Ashwagandha is studied for its potential cognitive benefits. If you feel improvements in focus, concentration, or mental clarity, these could be signs of its positive impact.

What's the ideal dosage for Ashwagandha?

While dosage may vary, starting with 240 to 1,250 mg daily of the extract is typical. Studies also show that benefits appear best with a dosage of at least 500 to 600 mg daily.

When should you take your Ashwagandha supplement?

You can take your Ashwagandha supplement at a time that fits well into your routine. Some people find it convenient to take it in the morning with breakfast, while others prefer taking it in the evening.

The key is to be consistent and take it around the same time each day. Whether you take it with a meal or on an empty stomach is up to you—just find what feels comfortable.

If you're using ashwagandha for better sleep, some suggest taking it before bedtime. It's always a good idea to follow the recommended dosage on the product label and, if you have any concerns, talk to a doctor. They can give you personalized advice based on your health and lifestyle.

VitaRx Tip

Remember, the most important thing is to take it regularly for it to potentially have positive effects on your well-being.

Are there any side effects to Ashwagandha?

Ashwagandha is generally considered safe for most people when taken at recommended doses. However, like any supplement, it may cause side effects in some people.

Common side effects of ashwagandha are usually mild and can include upset stomach, diarrhea, or drowsiness. Adjusting the dosage or taking it with food may help.

If you’re pregnant or breastfeeding, or live with an autoimmune condition, it’s best to talk to a healthcare professional before using Ashwagandha, as its safety in these situations is not fully established.

It's always a good idea to talk to your doctor before starting any new supplement to make sure it's safe and suitable for your personal health needs. If you notice any unusual or severe reactions, stop taking Ashwagandha and get medical advice.

Everyone is unique

Remember, everyone reacts differently, so what works for one person might not be the same for another.

Dos and don'ts of taking Ashwagandha

Adding Ashwagandha into your routine requires a mix of smarts and caution. Here's a quick guide to navigating the dos and don'ts for this powerful herb:

Do’s

Start with a smaller dosage and listen to your body.
Take your Ashwagandha supplement consistently every day.
Watch your body's response over time.
Talk to your healthcare provider before starting.

Don’ts

Start with high doses. Increase only if necessary.
Skip days or frequently change your supplement timing.
Expect immediate results without giving it time.
Self-prescribe without understanding potential interactions.

Advantages and disadvantages of taking Ashwagandha

Ashwagandha is praised for its many potential health benefits, but like any supplement, it may not be ideal for everyone. Understanding its strengths and limitations is key to making an informed decision.

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about taking ashwagandha.

Final thoughts

Ashwagandha is a strong and versatile herb that can boost your health and well-being. It's essential to be realistic about when you might start feeling all the benefits—it usually takes around 4 to 12 weeks. Your health journey is unique, and using personalized products can have a big impact. So, stay patient, stick to your routine, and believe that this timeless supplement could be a great addition to your overall health plan.

Sources and references

Author

Stephanie Wright

Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.

Fact checker

Dr. Dimitar Marinov

Dr. Marinov has years of experience in scientific research and preventive and clinical medicine. His publications in peer-reviewed journals are on nutritional status, physical activity, and musculoskeletal disorders among adolescents.

At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.

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