Ashwagandha is an ancient remedy prescribed in Ayurveda, India's traditional system of medicine. It is a small shrub with vibrant yellow flowers, mostly found in the landscapes of India and North Africa.

It is an adaptogen, a substance that regulates and improves stress responses.

The most potent part of the plant is the root which can help treat multiple disorders in Ayurveda.

This article will deal with the appropriate doses of ashwagandha for different health conditions.

1. For Regulation Of Blood Sugar

This herb has properties to stabilize blood sugar levels in non-diabetics and diabetics alike. As per a study, blood sugar levels in fasting mode were three times less in a group of people who were given ashwagandha for four weeks compared to a placebo group.

A study documented ashwagandha being as effective as diabetic drugs in regulating glucose levels when taken for thirty days.

The studies used around 250 mg to 3 grams of ashwagandha, separated into multiple doses. 

From the studies, we can learn that ashwagandha may help lower our blood sugar levels with doses starting from 250 mg.

2. Reducing Stress And Anxiety

One of the most well-known properties of ashwagandha is its stress-busting power.

Cortisol, a hormone our body produces when under stress, was found to be lower after supplementation of ashwagandha. A dosage of 125 mg to 5 grams of ashwagandha for over 1 to 3 months helped lower the stress hormone by 11 to 13%.

500-600 mg of ashwagandha for 6 to 12 weeks may help reduce anxiety and insomnia in people with stress and anxiety disorders.

3. Enhance Memory

In Ayurveda, ashwagandha is a common ingredient when treating mental disorders, with some studies in support of it.

300 mg of ashwagandha for eight weeks resulted in a boost in memory and cognition than a placebo group.

Healthy individuals tested with 500 mg of the herb experienced a better attention span and improved performance than a placebo group.

However, this area requires more studies to establish whether the herb can treat mental disorders.

4. Better Muscle Health

Ashwagandha may improve muscle power and mass.

Men who were given 500 mg of ashwagandha for eight weeks showed an improvement of 1%, whereas the placebo group showed no increase.

Another study showed that men taking 600 mg of ashwagandha for eight weeks gained about 1.5 times more muscle strength and mass when compared to the placebo group.

A dosage of around 750 to 1,250 mg for 30 days showed similar results.

5. Reproductive Health

A common ingredient for treating reproductive issues in men, ashwagandha may improve fertility in males.

Taking 5 grams of ashwagandha for three months increased sperm health in 75 men.

Another study showed similar effects when tested on men with high-stress levels. Moreover, 14% of the couples were blessed with a child by the end of the three-month study.

6. Strengthened Immunity

Ashwagandha may play a role in enhancing one’s immunity.

12 ml of ashwagandha extract daily resulted in more immune cells that combat inflammation and infection.

C-reactive protein, a prime indicator of inflammation, was found to be at 30% lower levels upon supplementing with 500 mg of ashwagandha.

Precautions

While ashwagandha is a safe herb, certain groups of people may have to get a prescription or checkup before supplementing.

Individuals with autoimmune diseases like lupus, Hashimoto’s, and rheumatoid arthritis may have to opt out of supplementation. It is better if lactating mothers or pregnant women avoid this herb.

Since it may alter the effectiveness of certain medications used in hypertension, diabetes, and epilepsy, you may need a physician’s guidance if you suffer from those diseases.

Small dosages appear to be of no concern, but further studies are required to establish the safe dosage amount.