Ashwagandha, a well-known herb in Ayurvedic medicine, is widely praised for its calming effects on the body and mind. It’s commonly used to reduce stress, improve sleep, and boost overall energy. However, many people wonder how long it takes for this powerful herb to start working. If you’re considering trying ashwagandha, it’s important to understand when you can expect to notice its effects.
What Is Ashwagandha and How Does It Work?
Ashwagandha (Withania somnifera) is an adaptogen, which means it helps your body adapt to stress and restore balance. It works by regulating your body’s cortisol levels (the stress hormone) and supporting the nervous system. This can help you feel calmer and less anxious, improve your mood, and even boost energy levels.
How Long Does It Take to Feel the Effects?
- Immediate Effects (First Week)
For some people, ashwagandha can start to show mild effects within the first week of use. You may notice a slight reduction in stress or feel a bit calmer. However, these early effects tend to be subtle and may not be immediately noticeable. If you’re using ashwagandha for better sleep, you might find it easier to fall asleep at night within this time frame. - Noticeable Improvement (2 to 4 Weeks)
Most people begin to feel more significant benefits after 2 to 4 weeks of consistent use. This is when ashwagandha starts to build up in your system and begins reducing cortisol levels more effectively. By this time, you may experience noticeable relief from anxiety, better sleep, and more energy throughout the day. This is also when you might start feeling the herb’s effects in terms of mood improvement. - Full Benefits (4 to 8 Weeks)
To experience the full range of benefits, including reduced anxiety, improved stamina, and a better overall sense of well-being, it often takes 4 to 8 weeks of continuous use. Ashwagandha works gradually by supporting your body’s stress-response system over time, so sustained use is key to feeling its full effects.
Factors That Affect How Quickly Ashwagandha Works
- Dosage
The standard dosage for ashwagandha is typically 300 mg to 600 mg per day of a standardized extract. However, the dosage may vary depending on the specific product you’re using. It’s important to follow the recommended dosage on the label or as advised by your healthcare provider to get the most effective results. - Consistency
Consistency is crucial when taking ashwagandha. Taking it daily without skipping doses ensures that the herb can work effectively in your body. Missing doses or taking it irregularly can delay or reduce its impact. - Your Body’s Response
Everyone’s body responds to supplements differently. While some may feel noticeable effects within the first few weeks, others may take longer to experience improvements. Factors such as your age, stress levels, and overall health can influence how quickly ashwagandha works. - Combination with Other Habits
To enhance the effects of ashwagandha, consider pairing it with healthy lifestyle habits. Regular exercise, good sleep hygiene, and a balanced diet can all work together to improve stress management and overall well-being. Ashwagandha is most effective when used as part of an overall healthy lifestyle.
How to Take Ashwagandha for Best Results
- Capsules or Tablets: This is the most common form. Follow the recommended dosage on the label.
- Powder: If you’re using ashwagandha powder, it can be mixed into milk, water, or smoothies.
- Time of Day: Many people find it helpful to take ashwagandha in the evening, especially if they’re using it to improve sleep. However, it can also be taken in the morning to help reduce anxiety during the day.
Conclusion
While ashwagandha is not a quick fix, most people start to notice its calming and stress-reducing effects after 2 to 4 weeks of regular use. For more significant benefits, such as improved mood and reduced anxiety, it can take 4 to 8 weeks or more. The key is consistency—taking it regularly, as recommended, and pairing it with healthy lifestyle habits will give you the best chance to feel the full benefits.
As always, consult your healthcare provider before starting any new supplement, especially if you are taking medications or have any pre-existing health conditions. With patience and regular use, ashwagandha can be a great ally in your journey to better mental and physical well-being.
