When should I take ashwagandha every day and how much?

The best time to take ashwagandha is later in the day or in the evening, specifically because you want cortisol levels to be elevated earlier in the day for energy. Taking ashwagandha in the evening aligns with the natural decline in cortisol and can support better sleep and stress reduction 1. As for the dosage, it can vary greatly. It's advised to refer to the bottle's instructions from a reputable brand or consult resources like Examine.com which discuss a range of dosages used in various studies. Andrew Huberman personally takes ashwagandha before sleep or with his last meal of the day, which is at least 2 hours before sleeping. Again, it's important to determine if it's right for you and possibly consult a healthcare provider 1.

Ashwagandha has been highlighted for its multiple benefits, particularly in reducing chronic stress and cortisol levels, which can lead to several positive health effects:

• It can improve cardiovascular health and lower heart palpitations.
• It boosts serum T3 and T4 (thyroid hormones), which is beneficial for thyroid function.
• It helps decrease symptoms of obsessive-compulsive disorder (OCD), both obsessions and compulsions.
• It lowers heart rate and rates of insomnia, which could lead to better sleep.
• It could result in slightly improved memory—potentially due to the improved sleep it supports.
• It decreases pain, which could improve the quality of life.
• There's evidence indicating it can boost testosterone, likely due to its impact on reducing cortisol, which is inversely related to testosterone levels.
• It might have a role in reducing depression and managing stress.
• It has been shown to lower total cholesterol, which might be desirable for some individuals, keeping in mind not to lower cholesterol excessively as it is also needed for hormone synthesis like testosterone and estrogen 1 2 3 4.

  Ashwagandha Benefits

  Andrew Huberman

  Andrew Huberman discusses the benefits of Ashwagandha, including reducing chronic stress and Cortisol levels, which can lead to improved cardiovascular health, lowered heart rate, and improved memory. He also shares his personal experience with taking Ashwagandha and suggests taking it later in the day or in the evening to reduce Cortisol levels.

  Huberman Lab

  Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function | Huberman Lab Podcast #18

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It's important to note that individual responses to supplements can vary widely, and it's recommended to consult healthcare providers before starting any new supplement regimen.