Recommended dosage and usage
Ashwagandha (commonly known as South African Ashwagandha) can be taken as follows:
- Capsules : 250–500 mg twice daily .
- Tincture ( 1:5 ) : 2–4 ml (about 40–80 drops) three times daily.
Alcohol-free capsules are more widely accepted, while tinctures are also common.
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Regulation of stress and the nervous system
Ashwagandha is an adaptogen that helps the body manage stress, improves resilience, and restores balance.
Related functions include:
- Supporting the sympathetic and parasympathetic nervous systems
- Lower cortisol
- Improve stress-related insomnia
- Reduce anxiety and tension
- Enhance brain clarity and cognitive function
A decrease in cortisol can help improve insulin resistance, metabolic problems, and stress-induced weight changes.
Supportive effects of physical fitness, inflammation, and hormones
Other effects of Ashwagandha include:
- Improve athletic endurance and stamina
- Help reduce inflammation
- Supports low thyroid function
- Regulating immune response
- Boost male hormones, libido, sperm count, and motility.
- Improves lower back pain, muscle spasms, and edema.
The related effects are also associated with promoting heat shock proteins and enhancing the cell's stress resistance.
Unsuitable for use
It is recommended to avoid using it in the following situations:
- Sensitive to Solanaceae plants
- The iron content is too high ( Ashwagandha itself contains iron).
- Hyperthyroidism (such as Graves' disease)
- Used in combination with barbiturates or thyroid medications
Although it has a history of use during pregnancy, safety studies are lacking, and self-medication is not recommended.
Possible reactions
Some people may experience:
- Dizziness
- Excessive relaxation or emotional flatness
- Temporary lack of energy
This is a temporary phenomenon and is related to the intensity of the herbal effect.
Direction of dosage adjustment
- For weight or endurance training : Take approximately 300 mg twice daily .
- If your daily activity level is low : 100 mg per day is sufficient.
- It can be used intermittently, depending on individual stress and needs.
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Conclusion: Utilizing adaptation principles to restore balance and build resilience for mind and body.
Ashwagandha can help regulate cortisol, support immunity, and improve endurance and mood stability. When used in appropriate doses, with knowledge of contraindications, and as needed, it can be an important tool for improving stress and enhancing quality of life.
YouTube source: https://youtu.be/n_m53ke3Vvs
YouTube Column: Dr. Berg's Chinese Health Knowledge
