Ashwagandha is an herbal supplement that has been used in Ayurvedic medicine for centuries. The root of the ashwagandha plant contains withanolides, which have anti-inflammatory, antioxidant, and adaptogenic properties that can help manage stress and promote overall well-being. Ashwagandha is available in several forms, including gummies, which provide a convenient way to take this supplement.
When taking ashwagandha gummies, an important question is how many you should take each day. The optimal ashwagandha dosage can vary based on factors like your age, health status, and reason for taking it. Here is an overview of how to determine the right ashwagandha gummies dosage for you:
Consider Your Age and Health Status
Age and underlying health conditions can impact how much ashwagandha you need. For adults aged 18-64 in normal health, typical ashwagandha dosages range from 450-500 mg capsules once or twice per day, or following the dosage instructions on an ashwagandha supplement.
Older adults over 65 may need a lower dose, starting with 300 mg capsules once daily. For children ages 12-17, 100 mg capsules once daily is usually adequate under medical supervision. Ashwagandha is not recommended for children under 12.
If you have a medical condition or take medication, consult your healthcare provider before taking ashwagandha to ensure safety and determine the optimal dosage. Those with autoimmune diseases, diabetes, hypertension, thyroid disorders or taking sedatives should exert caution with ashwagandha.
Pay Attention to Concentration
Look at the concentration of withanolides or root/leaf extract in your ashwagandha gummies. Typical concentrations range from 1.5-5% withanolides or 300-500 mg of ashwagandha root/leaf extract per serving.
Gummies with higher concentrations around 5% withanolides or 500 mg extract can be taken once daily, while lower concentration gummies may need to be taken twice per day. Taking 2-3 gummies per day is often adequate depending on the specific product.
Consider Your Reason for Taking Ashwagandha
Your intended use for ashwagandha also guides the proper dosage. Common reasons include:
- Stress relief: For general anxiety or sleep problems, start with 300-500 mg daily.
- Focus and memory: For concentration, cognitive function and ADHD, 600 mg per day may be more effective.
- Energy and stamina: To boost workout performance or endurance, 600 mg once or twice daily is typical.
- Immune support: For overall wellness orautoimmune conditions, 400-500 mg per day is recommended.
- Men’s health: For issues like fertility, erectile dysfunction or testosterone support, up to 600 mg daily may be suggested.
Follow Package Directions
Be sure to follow the dosage instructions provided on your specific ashwagandha gummy product. Manufacturers formulate their products with a researched optimal dose, taking into account the withanolide concentration and intended use.
Start Low and Increase Gradually
When first taking ashwagandha gummies, it’s smart to start at a lower dose and incrementally increase over several weeks while monitoring effects and side effects. This allows your body time to adjust to the herbal supplement.
Common dosage ranges to consider when getting started:
- Week 1: 1 gummy (300 mg extract) once daily
- Week 2: 1 gummy twice daily
- Week 3: 2 gummies once or twice daily
It’s rare to need more than 600 mg total daily, with most people seeing benefits in the range of 300-500 mg per day from ashwagandha gummies or capsules.
Look for Organic Products
Seeking out organically grown, non-GMO verified ashwagandha can help minimize exposure to pesticides, herbicides and other contaminants in your supplement routine. This ensures you get the full medicinal value from your ashwagandha with minimal additives.
Avoid Excessive Doses
While ashwagandha is generally very safe, taking too much can cause side effects like nausea, diarrhea or drowsiness in some people. To avoid this, do not exceed recommended doses or take ashwagandha with other herbs or supplements that can enhance sedative properties without your doctor’s oversight.
In summary, most healthy adults can take 1-2 ashwagandha gummies daily, with each gummy containing 300-500 mg of ashwagandha root/leaf extract. Focus on organic products with at least 1.5% withanolides and adjust your dosage based on age, health status and reason for using ashwagandha. Start low and go slow, scaling up gradually while monitoring effects. Talk to your doctor to help determine the optimal ashwagandha gummies dosage for your individual needs.
Q: How much ashwagandha should I take for anxiety?
For anxiety relief, a dosage of 300-500 mg daily is recommended. Start low (around 300 mg) and monitor effects, gradually increasing if needed.
Q: When should I take ashwagandha gummies?
The optimal timing depends on your goal. For energy, take ashwagandha in the morning. For relaxation and sleep, take it in the evening. For general wellness, morning or night is fine.
Q: Are ashwagandha gummies safe?
Ashwagandha gummies are generally safe when taken as directed, though side effects like drowsiness can occur at high doses. Those with medical conditions or on medication should consult a doctor before use.
Q: How long does it take for ashwagandha gummies to work?
Effects may take 2-4 weeks to become noticeable, though some feel benefits within a few days. Full effects are seen after several weeks of consistent use.
Q: Can I take ashwagandha every day?
Yes, ashwagandha gummies can be taken daily for continued benefits. Take a break every few months to avoid risk of tolerance.