Ashwagandha typically starts working within days to weeks, but full benefits may take months.
Ashwagandha, a staple in Ayurvedic medicine, has gained popularity for its stress-relieving properties. This blog explores how long it takes for ashwagandha to start working, based on scientific research and clinical studies.
Introduction
Ashwagandha, also known as Withania somnifera, has been used for centuries to enhance physical and mental well-being. Modern studies confirm its benefits in reducing stress, anxiety, and improving sleep. However, many wonder, “How long does it take for ashwagandha to start working?”
Mechanism of Action
Ashwagandha is an adaptogen. It helps the body manage stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis. This reduces stress hormones like cortisol and adrenaline. Additionally, it promotes the release of neurotransmitters like GABA, which calms the brain, according to a study.
Timeline for Effects
Immediate to Short-Term Effects
Some studies suggest ashwagandha can have immediate effects. A miniature study with 13 participants found that 400 mg of ashwagandha root extract improved memory, attention, and executive functioning within six hours. However, the miniature sample size limits these findings (source).
Short-Term Effects (Days to Weeks)
Many users report feeling calmer and less stressed within days. Clinical studies support this. A 2012 trial found that ashwagandha reduced stress and anxiety in adults after 60 days of continuous use (source).
Medium-Term Effects (4 to 12 Weeks)
Most studies indicate that consistent use for four to 12 weeks is needed for significant results. A meta-analysis of five clinical trials involving 1,764 people reported substantial improvements in sleep quality starting at eight weeks (source). Another study with 60 participants observed full effects on sleep quality after ten weeks (source).
Long-Term Effects (2 to 3 Months)
Research suggests that ashwagandha may take two to three months to show its full effects. Some benefits may appear sooner, but maximal effects are typically observed after this duration. A clinical trial published in the Cureus journal reported improved sexual function in women after eight weeks of continuous use (source).
Factors Influencing the Onset of Effects
Dosage
The dosage of ashwagandha significantly impacts how quickly it starts working. Higher dosages may lead to swifter results, but following recommended guidelines is crucial to avoid side effects like upset stomach, diarrhea, and vomiting (source).
Form of Ashwagandha
Ashwagandha comes in various forms: capsules, powders, and tinctures. The form taken can affect its effectiveness. Some people find capsules more effective than powders or liquids. Experimenting with different forms and dosages can help find what works best for individual needs (source).
Individual Differences
The onset of ashwagandha’s effects varies among individuals. Factors like physical health, stress levels, and diet play a role. Some may feel immediate calm, while others may not notice changes for weeks. Patience and consistency are key to seeing full benefits (source).
Safety and Tolerability
Ashwagandha has a favorable safety profile. However, no long-term human trials exist. Those planning extended use should consult a healthcare provider (source).
Potential Side Effects
While generally safe, some may experience side effects like upset stomach, diarrhea, and nausea. Discontinue use and consult a healthcare provider if adverse effects occur (source).
Interactions with Other Medications
Ashwagandha may interact with medications like sedatives and thyroid hormones. Combining it with other supplements may increase side effects. Consult a healthcare provider before starting ashwagandha, especially if on other medications or supplements (source).
Key Takeaways
- Ashwagandha can start working within days.
- Full benefits typically take two to three months.
- Dosage, form, and individual differences affect onset.
- Generally safe but consult a healthcare provider for long-term use.
Summary
Ashwagandha’s effects can vary widely. Some may experience benefits within hours or days, while others may need weeks or months. Most studies suggest full benefits appear after two to three months. Factors like dosage, form, and individual differences influence the onset. While generally safe, consulting a healthcare provider is essential for long-term use.
