A Simple Guide to Taking Ashwagandha Supplements

Ashwagandha pills – Unsplash 

Ashwagandha is one of the most powerful herbs in Ayurvedic medicine. It’s the health buzzword that has been touted on health and wellness sites all year and even popped up in our lattes. By now, most of us have Googled this adaptogenic herb and learned how it can help our bodies. If you’ve not, here’s what Ashwagandha can do:

  • Reduces stress and anxiety
  • Improves cognitive function for improved memory
  • Helps with stress-related food cravings
  • Helps with muscle strength and recovery
  • Boost thyroid health and the immune system
  • Improves male fertility & other health conditions

There’s no doubt that Ashwagandha is popular, but for most people new to this natural herb, knowing how to get started using it and enjoy the benefits can be a bit confusing. We’re here to teach you how to take Ashwagandha, how to choose the best supplement, when to take it, the recommended dosage, and more that you should be aware of.

What We Know About Ashwagandha 

Ashwagandha is one of the most clinically studied ancient medicinal herbs. It’s been in use for thousands of years as a powerful herbal medicine with many benefits that have been passed down throughout history. The Ashwagandha plant is a small shrub with yellow flowers and a distinct smell of a horse that’s native in Indian and Africa. 

Considering its importance in Ayurveda, an ancient form of alternative medicine that’s based on Indian principles of natural healing, it has been widely researched using modern scientific techniques and proven to be beneficial in a wide range of ways. Most of Ashwagandha’s benefits are attributed to its high concentration of withanolides, which help fight inflammation. 

How to Choose the Right Ashwagandha Supplement

Just like adding a new supplement to your diet, you might wonder – how do I take Ashwagandha? One of the best ways to take this natural herb is through supplements like the clinically studied KSM-66 Ashwagandha supplement. This will ensure you enjoy the immune-supporting, adaptogenic, anti-inflammatory, and antibacterial benefits of the herb.

Here’s how you should take Ashwagandha:

  • Choose a Supplement Made With Natural Ashwagandha Root 

While some Ashwagandha supplements in the market are made with extracts, the traditional way of consuming the Ashwagandha root offers the most benefits to the body. Traditional Ayurvedic medicine relied on the natural root. Extracts are usually made from isolated constituents of the root, so they may not be fully effective. 

Taking supplements made with natural Ashwagandha roots is recommended as you get to enjoy the full spectrum of benefits that the root offers. Despite all the research done, we simply don’t know the active ingredients in this powerful herb, so taking supplements made from the natural root is the safest way to enjoy its many beneficial properties.

  • Ensure Your Ashwagandha Supplement is Easily Absorbable

Your body should properly absorb the supplement you choose so you can enjoy the full benefits. This natural herb contains both fat-soluble and water-soluble constituents, meaning that you need these two bodybuilding blocks to enjoy the full benefits. Drinking it with water is helpful, but your body also needs fat to help absorb it. 

When it comes to taking fatty foods, stick to natural sources of fat like coconut, avocado, healthy animal fat, and olive oil. Avoid unhealthy fats. Another key ingredient you’ll find in most Ashwagandha supplements is black pepper, which acts as a catalyst in the absorption process. It helps increase the circulation of Ashwagandha in the body. This ensures faster and more effective absorption of the supplement throughout the body.  

When to Take Ashwagandha

Certain supplements provide better-intended results if you pay close attention to when you’re taking them. The same goes for Ashwagandha supplements. That’s why you should have a plan of when you should take it so you can experience the benefits. Timing is critical when taking Ashwagandha so you can support your body’s rise and fall of cortisol, the stress hormone. 

Take Ashwagandha supplements twice a day to support your body’s natural rhythms – once in the morning and once in mid-afternoon. Morning supplementation helps you get ready for the day ahead with a boost of mood-enhancing benefits. Take your morning dose at least 30 to 60 minutes after waking up. For the afternoon dose, around one to two in the afternoon is ideal to fight off fatigue and finish the day off without feeling slumpy.

Ashwagandha supplements can be taken with or without food, though taking a small and healthy snack with your supplement capsule or powder is great for absorption. There are different types of Ashwagandha supplements from different companies with specific instructions on how to take them. Follow the suggested usage guidelines to enjoy maximum benefits.

Ashwagandha Dosage

Dosage of supplements – Unsplash 

For many people considering using Ashwagandha, the primary question is – how much should I take per day depending on the stress level or anxiety I feel? Or depending on the effects I want? Experts recommend a dosage ranging from 2 to 6 grams of Ashwagandha root supplement daily based on your stress or anxiety level. For daily support, 2 capsules should be enough.

However, if you’re under extreme pressure or stress, you can increase the dosage to 6 grams per day. Always start small with your dosage and monitor the effects you experience after a certain period. Again, as mentioned above, most Ashwagandha supplements come with a recommended dosage to ensure you get the most out of your health product.

Are There Any Ashwagandha Side Effects?

Ashwagandha is safe to use, considering it’s been in use for years. In fact, many studies have shown that Ashwagandha has little to no side effects at all. However, if you have an existing medical condition, are pregnant, or nursing, it’s crucial to consult your doctor before taking Ashwagandha supplements. 


Instead of relying on prescription drugs to help you manage stress, sleep better, reduce anxiety, regulate your mood, or support your cognitive and immune system, why not try Ashwagandha? You can easily find and buy natural Ashwagandha supplements sourced from certified organic farms with no pesticides, antibiotics, or other harmful elements. Take your time to compare products and get the best supplement with rave reviews from satisfied users.