Ashwagandha and melatoninĪnother combination that may directly improve sleep quality is Ashwagandha and melatonin. Combined with Ashwagandha, the effects are reported to have overall synergistic effects. In sleep, magnesium is dubbed as the relaxation mineral due to its various abilities in the nerv ous system: regulating melatonin production, calming nerves, reducing stress and anxiety, and relieving muscle tension. Magnesium is an important mineral involved in many bodily processes. Meanwhile, some of the most common combinations with Ashwagandha are magnesium, melatonin, chamomile tea, valerian root, and L-theanine. While Ashwagandha is generally considered safe and well-tolerated, it is recommended to c onsult with a health professional or pharmacist for personalized recommendations before you start taking Ashwagandha or combining it with another supplement. Can you take Ashwagandha with other supplements for sleep? Ashwagandha is usually taken daily for up to three months to reap the best effects.ĭo not to take more than 900 mg as it can lead to side effects such as vomiting, diarrhea, indigestion, nausea, and rarely, liver damage. Further study also found that doses up to 600 mg/day can also be effective. The recommended effective dose of Ashwagandha for sleep is around 225 mg/day, which studies have shown is effective in lowering cortisol levels. It is generally recommended to start with a low dose and gradually increase as needed and consult with a healthcare provider before starting any new supplement regimen. More often, others may prefer taking Ashwagandha closer to bedtime to promote relaxation and improve sleep quality. Some people may find taking Ashwagandha in the morning helps them feel more relaxed and less stressed throughout the day, leading to a better night's sleep. The best time to take Ashwagandha for sleep can vary, depending on the individual and their specific needs. By increasing GABA levels, Ashwagandha can help reduce stress and anxiety, promote relaxation, and improve sleep quality. Ashwagandha has been shown to reduce cortisol levels, which can promote relaxation and better sleep.Īdditionally, Ashwagandha has been found to increase gamma-aminobutyric acid (GABA) levels, a neurotransmitter that helps regulate brain activity and calm the nervous system. Ashwagandha may help with sleep by regulating cortisol levels, a hormone released in response to stress that can interfere with sleep at high levels. ![]() How can Ashwagandha help with sleep?Īshwagandha, a traditional herb used in Ayurvedic medicine, has been found to have many potential health benefits, including improving sleep quality. Here, we will explore the use of Ashwagandha as a sleep aid and its potential benefits and provide guidance on the best dosage and time to take it for optimal results. Ashwagandha has been combined with other supplements for better effects, including magnesium, melatonin, valerian root, chamomile tea, and L-theanine.
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