If you’ve been listening to the Andrew Huberman podcast Huberman Lab, you’re probably interested in Ashwagandha. Ashwagandha has been used in traditional medicine for centuries to help manage stress and promote overall wellness. It's an important herb in Ayurvedic medicine and has gained popularity in recent years as a natural supplement that can support stress, anxiety and inflammation (Goldman, R. 2023). 

The dosage of Ashwagandha depends on the reason that you’re taking it. Studies have shown different dosages, ranging from 250-600mg per day to higher amounts. Ashwagandha is available in various forms like capsules, powder, and liquid extract. It's important to consult a healthcare professional for guidance on safety and dosage before trying Ashwagandha (Goldman, R. 2023).

When it comes to stress reduction, Andrew Huberman recommends taking 500mg of Ashwagandha (Health News. 2023).

Ashwagandha is typically safe when taken for up to three months. However, the long-term effects of ashwagandha are not known and continuous dependence may lead to negative side effects (WebMD. 2023).

Andrew Huberman himself has admitted on his Huberman Lab podcast that he doesn’t take Ashwagandha every day and only uses it when he finds that he isn’t managing his short and long-term health well (Letorney, A. 2023). If you are seeking to take Ashwagandha, it is important to consult your trusted healthcare practitioner on whether this is the correct supplement for you and your needs.

Ashwagandha is best known for its anxiety-supporting and stress-relieving effects and may also reduce cortisol levels and improve sleep quality in people with anxiety (Nault, D. 2023). 

Andrew Huberman said on his Huberman Lab podcast that he uses Ashwagandha to help reduce his cortisol so that he doesn’t experience the long-term effects of stress (Letorney, A. 2023).

What time of day you take Ashwagandha will depend on why you are taking it, as both morning and evening are suitable. For example, if you’re just taking Ashwagandha for your overall health, consuming it after breakfast in the morning may be the best option. On the other hand, if you’re trying to relax before bed and improve the quality of your sleep, you might find it more effective in the evening. The key point is being consistent with your routine (Davidson, K. 2021).

Ashwagandha can support cognitive function by helping to reduce mild stress and anxiety and improving memory and concentration. Ashwagandha may also lower cortisol levels in the body, which can help regulate blood sugar levels, manage blood pressure, and improve overall cardiovascular health. Ashwagandha may also benefit athletic performance and may help to increase muscle strength (Kubala, J et al. 2023).

Ashwagandha is best known for its ability to combat stress and anxiety. It is considered an adaptogen and can help the body cope with stress. Ashwagandha has some impressive benefits when it comes to managing stress. It may help control stress mediators like heat shock proteins, cortisol, and stress-activated c-Jun N-terminal protein kinase. Additionally, it can reduce the activity of the hypothalamic-pituitary-adrenal axis, which regulates the stress response in your body. In one study, participants who took Ashwagandha extract experienced a significant reduction in perceived stress and cortisol levels. Another study found that Ashwagandha extract led to significant reductions in anxiety levels (Kubala, J et al. 2023).

Kubala, J et al. 2023, ‘Health Benefits of Ashwagandha, Based on Research’, Healthline, https://www.healthline.com/nutrition/ashwagandha