What is the suggested usage of ashwagandha

The suggested usage of ashwagandha includes several important considerations regarding timing, dosage, and cycling for optimal effects:

1. Timing:

   • Evening Use: It is generally recommended to take ashwagandha later in the day or in the evening, as it can help lower cortisol levels and promote relaxation without causing insomnia. Taking it in the evening may enhance sleep quality as well 1.
   • With Meals: It's advised to take ashwagandha possibly with the last meal of the day, typically at least two hours before sleep 1.

2. Dosage:

   • Dosages can vary widely based on the brand and formulation. It’s crucial to follow the recommended dosage on the product label from a reputable source. Checking resources like examine.com can provide guidance on effective dosages used in studies, which typically range from 300 mg to 600 mg per day 2.

3. Cycling:

   • Ashwagandha should not be taken continuously for more than two weeks at high doses. Cycling on and off (e.g., taking it for two weeks and then taking a break) is recommended to prevent potential side effects, particularly related to liver and thyroid health 3 4.
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4. Situational Use:

   • It is suggested to use ashwagandha primarily during periods of increased stress or when experiencing difficulty in managing cortisol levels. It can be particularly beneficial for those under chronic stress 5.

Always consult with a healthcare provider before starting any new supplementation regimen, especially if you have underlying health conditions or are taking other medications.