Ashwagandha, an evergreen shrub found throughout areas of India, Middle East, Africa, and Western China has been used within ancient medicine for hundreds of years. Also commonly known as “Indian winter cherry” this herb contains an impressive array of benefits and has steadily made its way into our everyday routines. Before we explore this herb and answer whether ashwagandha is safe to take daily, let’s have a brief run through of its benefits.
What are the benefits of Ashwagandha?
- Improves brain function- Ashwagandha is packed with antioxidants meaning it can protect the nerve cells helping to improve your memory, support the nervous system, and help those suffering from certain neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease.
- Reduces stress- Ashwagandha is an adaptogen meaning it helps the body reduce stress and naturally adapt to stressful situations and reduce any inflammation found in the body.
- Increases muscle strength- With various studies carried out, there are some proven examples of how effective ashwagandha is at increasing muscle size, especially in men. It was found that thanks to the herb they are less likely to suffer from muscle damage caused from exercise and notable decrease of body fat.
- Reduces symptoms of depression- Ashwagandha has proven evidence of stabilizing the mood and improving signs of depression and other clinical conditions.
- Boost stamina- With studies there have been significant improvement in physical stamina and performance when taking part in activities requiring endurance.
- Maintains healthy weight- As an adaptogen, ashwagandha is also able to work in the body at maintaining healthy weight.
These are examples of the benefits delivered by a daily intake of ashwagandha. There are many more, so if you wanted to find out whether introducing the herb into your routine is the best way forward, I suggest you consult with your doctor or medical professional.
Now we have covered some basic information about ashwagandha, we can now move on to finding out more about whether it is safe to take daily.
Does ashwagandha cause liver damage?
Yes, there are a few cases of liver damage linked to ashwagandha. These can vary from mild to moderate and can become increasingly dangerous if you continue to take ashwagandha daily. It is vital for your health to consult with your doctor before introducing the herb into your routine. Many find that once they have stopped taking the herb it will take on average 2 to 3 months for the body to settle and potential injury to subside.
How much ashwagandha should I take daily?
The ideal daily dosage of ashwagandha is between 125 mg to 5 grams. Taking this amount for over 3 months will have a notable improvement on your general health and well-being. If you wanted to use ashwagandha to target more specific concerns, here are some examples below of how much your daily dosage should be, and the length of time it will be to see a difference.
- Daily dose for reducing stress and anxiety: 500-600 mg per day for up to 12 weeks to reduce stress and calm anxiety.
- Daily dose for lowering blood sugar levels: 250 mg to 3 grams for 4 weeks. Those with diabetes and currently taking blood thinning medication must consult with a doctor before taking the supplement.
- Daily dose to boost fertility: 5 grams on average for 3 months is considered the most effective way of boosting fertility.
- Daily dose to enhance muscle strength: 720 to 1,250 mg taken per day for 30 days leads to impressive results and increase in muscle strength.
There are some examples of daily doses to have, however, please only take the above as a guide and this information should not be used to self-diagnose without the supporting advice of a medical professional, doctor, or GP.
Does ashwagandha cause weight gain?
No, it is thought unlikely for ashwagandha to cause weight gain. What you will find is that the supplement helps with weight loss as well as maintaining an all-over healthy weight. The reason ashwagandha is thought to help with weight loss is still relatively unknown, but many believe it is linked to the body’s metabolism.
It is understood that the key to healthy weight loss is for your basal metabolic rate (BMR) can use up the energy we consume. This takes place in the hormones present in the thyroids which is one part of the body that is supported from the various benefits of ashwagandha. Bearing in mind, of course, you are taking the correct dosage to prevent any unwanted side effects or discomfort, such as increased fatigue and imbalance in your nervous system increasing the risk of feeling anxious.
Can ashwagandha give you anxiety?
It can, but only if it the wrong dosage is taken. Many choose to take ashwagandha supplements to help handle stress and anxiety, it is important to remember to take it in the right dose as too much can potentially have negative impact with the increase of hormones in the thyroids causing fatigue and as already mentioned, anxiety, shortness of breath and other concerns. Although ashwagandha is one of the most studied natural adaptogens, there is still a great deal of evidence lacking in how effective it is for the human body. Always ensure you check with your doctor and GP Ashwagandha is the right supplement for you and will deliver the results you are hoping for.
There you have some more information about ashwagandha and taking it daily. If you have some concerns about whether this herb is the best supplement for you, check out our dedicated blog post about who should not use ashwagandha. If you have any further questions, come, and follow us on Instagram. You will find one of our health experts in the direct messages who would love to hear from you.