Best Practices For Taking Adaptogens For instance, some adaptogens, such as ashwagandha, can cause an upset stomach, so taking them with food during the day or before bed is a good idea to help minimize any potential side effects, says Blakey.
Adaptogens like reishi and ashwagandha do not make you sleepy and can be taken at different times of the day if you're dealing with stress. Having them in the evening can help you wind down, chill out and prepare your mind and body for rest.
So adaptogens can reduce cortisol. They can calm your nervous system. And they can help you fall asleep faster and stay asleep.
If you are taking ashwagandha to help with sleep, it is generally recommended to take it in the evening before bed. This is because ashwagandha has a calming effect that can help promote relaxation and sleep. If you are working to reduce stress and anxiety, ashwagandha can be consumed at any time of the day.
If you want to take advantage of ashwagandha's immune-boosting benefits, however, it's best to take it in the morning. This will give your body the whole day to absorb and make use of the herb's nutrients. No matter what time of day you take it, be sure to drink plenty of water when you take ashwagandha.
Ashwagandha might cause sleepiness and slowed breathing. Some medications, called sedatives, can also cause sleepiness and slowed breathing. Taking ashwagandha with sedative medications might cause breathing problems and/or too much sleepiness.
Ashwagandha root extract is a natural compound with sleep-inducing potential, well tolerated and improves sleep quality and sleep onset latency in patients with insomnia at a dose of 300 mg extract twice daily.
Ashwagandha can take anywhere from 2-3 days to several weeks to work. Current research suggests it may take ten or more weeks to achieve maximum benefits related to stress and anxiety reduction [5].
"It can help with balancing stress levels, boosting mood, and helping with mental clarity and focus. There are also studies that show ashwagandha can help with inflammation and reduce pain."
How long will ashwagandha remain in my system? There are two types of compounds in ashwagandha—fat-soluble and water-soluble. The water-soluble compounds leave your body between 2-3 days, while the fat-soluble ones may take a month to leave your body.
Panax Ginseng
Ginseng is one well-known adaptogen, and Asian ginseng (Panax ginseng) is considered by many to be the most potent. In humans, Panax ginseng has been shown to successfully improve feelings of calmness and some aspects of working memory performance in healthy young adults.
Usually, adaptogens take two to three weeks to have a noticeable effect on the body, and some of the resilience which is built up by adaptogens over time can take even longer. For example, certain studies have shown that taking ashwagandha consistently for 8 weeks improves cognitive function and working memory recall.
Adaptogens in Skincare
When we introduce adaptogens to our skin, we may start by seeing a more calm and youthful appearance by combating inflammation and signs of aging. Adaptogens can help skin resist sources of oxidative stress, offsetting potential skin damage and helping our skin find balance.
If you take adaptogens daily, it's recommended to take one day off a week for the body to get the max benefit. Make sure to check with your doctor if you have questions about taking adaptogens since they haven't been evaluated by the FDA.
You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.
Ashwagandha is not known to cause drowsiness or make people tired. Studies have shown that ashwagandha helps boost overall energy levels and manage fatigue.
“I felt as if I was in a constant state of disassociation, being detached from feeling any form of extreme emotion.”
Ashwagandha and magnesium may have a synergistic effect on sleep. Combining these two supplements can produce a calm drowsy feeling. If you take them together before bed, they will induce a natural tranquil sleep state.
The global prevalence of stress is increasing. Stress adversely affects cognitive ability, sleep quality, and overall psychological well-being. Ashwagandha (Withania somnifera (L.) Dunal), an essential medicine in Ayurveda, is reportedly beneficial in reducing stress and improving memory.
You could end up doing more harm than good. Ashwagandha, for example, may increase thyroid hormone levels, which could cause fatigue, anxiety, shortness of breath and other problems.
As a stress reducer, ashwagandha works by reducing the body's levels of cortisol – a hormone that is linked to stress response.