Ashwagandha (Withania somnifera) is one of the most powerful herbs in Ayurvedic healing. One of the main benefits of Ashwagandha is its remarkable stress-relieving properties. And stands shoulder to shoulder with some of the most potent drugs used to treat depression and anxiety.
In Sanskrit, Ashwagandha means “smell of horse”. Meaning this herb imparts the strength and vigor of a stallion.
Ashwagandha is native to India, Pakistan and Sri Lanka. And is now being grown in other regions including the United States.
Ashwagandha helps protect your central nervous system. And is a promising alternative treatment for a variety of degenerative brain diseases including Alzheimer’s and Parkinson’s.
As an antioxidant, Ashwagandha seeks out and destroys free radicals. Free radicals have been implicated in many age-related diseases. There’s even some emerging evidence that Ashwagandha offers anti-cancer benefits.
Here we’re going to explore how Ashwagandha benefits your brain.
Ashwagandha helps:
- Reduce Stress: Ashwagandha helps reduce anxiety and depression. It reduces the stress hormone cortisol, lowers blood sugar levels, and improves lipid profiles.[i]
- Neuronal Regeneration: Ashwagandha helps regenerate axons and dendrites of brain nerve cells. And helps reconstruct synapses, the junctions where nerve cells communicate with other cells.[ii] Boosting memory and restoring neural networks affected by neurodegenerative disease.
- Neurotransmitters: Ashwagandha extract inhibits acetylcholinesterase. The enzyme responsible for breaking down the key neurotransmitter acetylcholine.[iii] Boosting memory, learning and cognition.
Table of Contents
Overview
Ashwagandha (Withania somnifera) is one of the most powerful herbs in Ayurvedic healing. This ancient herbal remedy has remarkable anti-depressant qualities. And has been shown to be as good as many prescription pharmaceuticals in treating depression and anxiety.
Ashwagandha is often referred to as “Indian ginseng” because of its rejuvenating properties. But botanically, Ashwagandha and ginseng are unrelated.
Native to India, Pakistan and Sri Lanka. Ashwagandha is now being grown in other regions including the United States.
Ashwagandha is in the same family as the tomato. It’s a small woody shrub with oval leaves, and five-petal yellow flowers. The fruit is red and the size of a raisin. The plant is also known as the “Winter Cherry”.
Ashwagandha is known as an adaptogen. Which means it helps your body adapt to stress, both mental and physical.
The Indian Materia Medica lists Ashwagandha for:
- general debility
- impotence
- general aphrodisiac purposes
- brain fatigue
- low sperm count
- nervous exhaustion
- where general vigor must be restored.
Ashwagandha extract has been shown to be an effective antioxidant in the brain. Clearing the cellular waste implicated in Alzheimer’s Disease.[iv]
Is also boosts memory and cognition. By reducing stress and increasing acetylcholine. And regeneration of nerve networks in the brain.
How does Ashwagandha Work in the Brain?
Ashwagandha boosts brain health and function in several ways. But two in particular stand out.
- Ashwagandha enhances GABA receptors and serotonin in the brain. It appears to work on neuron receptors, enabling GABA to connect easier. This inhibits the signals present under a stress response in the brain. Anxiety is reduced.
A study was conducted at The Canadian College of Naturopathic Medicine with 75 volunteers with moderate to severe anxiety. Ashwagandha produced a significant decrease in anxiety levels over the control group.[v]
- Ashwagandha improves cognitive and psychomotor performance in a healthy brain.
Researchers at Nizam’s Institute of Medical Sciences in Hyderabad, India worked with 20 healthy male volunteers. In this double-blind, placebo-controlled trial participants were given 250 mg capsules of standardized Ashwagandha extract for 14 days.
Significant improvements in reaction time were reported at the end of the trial. The study suggests that Ashwagandha extract improves cognitive and psychomotor (physical reaction) performance even when you’re in the best of health.[vi]
How things go bad
Chronic stress and cortisol can damage your brain. Neuroscientists at the University of California, Berkeley found that chronic stress triggers long-term changes in brain structure and function.[vii]
Chronic stress changes neural networks. Cortisol creates a domino effect that hard-wires pathways between the hippocampus and amygdala. (The amygdala (lizard brain) is the area responsible for your fight-or-flight response).
This hard-wiring caused by stress is not the way the brain was designed. But chronic, ongoing stress tricks the brain into rebuilding circuits and hunkering down for the long haul.
This re-wiring appears to be permanent. Unless you intervene with something like Ashwagandha.
Chronic stress seems to ‘flip a switch’ in stem cells in the brain. And turns them into a type of cell that prevents connections to the prefrontal cortex. Preventing improved learning and memory.
And laying down the scaffolding linked to anxiety, depression and PTSD (Post Traumatic Stress Disorder).
↓ Chronic stress coats neurons in myelin
↓ Chronic stress reduces the number of neurons
↓ Gray matter decreases and white matter increases.
Under conditions of chronic stress and excess cortisol, your brain’s neurons are coated (or sheathed) in myelin.
Under healthy conditions this “sheathing” is a protective measure. But this excessive sheathing is likely an evolutionary measure made to reinforce the connection between the hippocampus and amygdala. Improving the fight-or-flight response during extended periods of threat or attack.
In the modern world, chronic stress hijacks your fight-or-flight response system. It backfires in daily life in which you are not in physical danger.
Ashwagandha benefits
Ashwagandha undoes damage to the brain caused by chronic stress. And helps keep it healthy.
Ashwagandha benefits cognitive function. Glycowithanolides, one of the many compounds found in Ashwagandha, reduces cortisol. And overall energy levels are enhanced through optimizing mitochondrial function.
It also has GABA-mimicking effects in the brain. Comparable to the effects of prescription benzodiazepines like lorazepam (Ativan).
Ashwagandha can also help prevent and repair damage caused by Alzheimer’s, Parkinson’s and Huntington’s disease. Through its antioxidant and inflammation-reducing mechanisms.
Ashwagandha even provides protection and regeneration of neurons during opiate and heroin withdrawal. And eases withdrawal symptoms.
In Ayurvedic medicine, Rasayana herbs are used to promote a youthful state of physical and mental health. The ancients considered Medhya Rasayana herbs to be working with higher brain function. These are mind-rejuvenating herbs.
Of the 8 or 9 most cherished herbal remedies, Ashwagandha is the highest or most prominent of Ayurvedic Rasayana herbs. Acting as an adaptogen, rejuvenating the nervous system, and boosting the body’s resilience to stress.
How does Ashwagandha feel?
Ashwagandha users report:
-
- Ashwagandha as a stress-reliever. If you are experiencing severe fatigue and brain fog, it’s likely stress. Chronic or severe stress can disguise itself in many ways. Including feeling abnormally fatigued. You find that you are not sleeping well. Or don’t feel rested and refreshed when waking up in the morning. Even after taking a sleeping pill. Many report a rapid change in energy and motivation as soon as they take Ashwagandha. Others won’t feel the effects for a couple of weeks before relief sets in. You’ll know Ashwagandha is working when you wake up in the morning feeling refreshed. And eagerly looking forward to starting your day.
-
- Ashwagandha as an anti-anxiety aid. As an anti-anxiety aid users say they feel their self-confidence has been restored. Your speech will feel more fluid and easier, especially in public settings. No more panic attacks.
- Ashwagandha as an antidepressant. Depression, even if it’s not professionally diagnosed, can destroy your life. Ashwagandha users say it is the best antidepressant they’ve ever used. Their energy is restored, motivation is back, and they’re able to focus.
Ashwagandha works on many levels in the brain. Cortisol levels are stabilized. And the damage to your brain begins to correct itself. Acetylcholine levels rise so you’re able to think clearly again.
Neurons get repaired, and cognition and memory return to levels you experienced when you were younger. And GABA receptors are re-activated producing a calming effect.
Ashwagandha Clinical Research
Researchers at Asha Hospital in Hyderabad, India did a double-blind, randomized, placebo-controlled trial with 64 subjects who had a history of chronic stress. The study group took a 300 mg capsule of full-spectrum Ashwagandha root twice a day for 60 days.
Follow up calls to participants were done on the 15th, 30th, 45th and 60th day of the trial. Researchers reported serum cortisol levels were substantially reduced.
The report concluded “that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life”.[viii]
Ashwagandha as a nootropic
One study done in a lab in India subjected laboratory mice to electroconvulsive shock treatment. Or were given scopolamine to induce amnesia (memory loss).
Both sets of mice were given Ashwagandha extract daily after the shock or chemical treatments. Ashwagandha extract restored their memory and motor skills.[ix]
Ashwagandha as an antidepressant
Scientists did a study on rats to compare Ashwagandha with the popular benzodiazepine antidepressant lorazepam (Ativan). And the tricyclic antidepressant imipramine (Tofranil).
Researchers gave the rats either Ashwagandha, lorazepam or imipramine. 30 minutes later they put the rats through a maze, had them interacting socially, and even forced them to swim.
They concluded that as a mood stabilizer, Ashwagandha worked on depression and anxiety as well as either of the two antidepressants.[x]
Ashwagandha Dosage
Ayurvedic Pharmacopoeia of India recommends 3 – 6 grams daily of standard ground Ashwagandha powder.
- For arthritis: 250 – 500 mg of extract (4-5% withanolides)
- For antioxidant protection: 100 – 200 mg of extract (4-5% withanolides)
- For immunity: 100 – 200 mg of extract (4-5% withanolides)
- For relaxation: 250 – 500 mg of extract (4-5% withanolides)
- For stress: 250 – 500 mg of extract (4-5% withanolides)
- For sexual performance: 250 – 500 mg of extract (4-5% withanolides)
For higher Ashwagandha doses like 500 mg, take 250 mg in the morning and another 250 mg early afternoon. And note the distinction between standard ground Ashwagandha powder and an extract. The extract is much more concentrated.
Ashwagandha Side Effects
Note: Ashwagandha stimulates your thyroid. So if you are hypothyroid, use Ashwagandha with caution. And check with your endocrinologist to be safe.
Ashwagandha is non-toxic at moderate doses. If you are pregnant do not use Ashwagandha as it could cause a miscarriage. This herb is an adaptogen with powerful hormonal effects.
Ashwagandha can enhance the effects of sedatives, antidepressant and anti-anxiety medications, including St. John’s wort.
It can also interact and possibly amplify the effects of immunosuppressants, blood pressure medication, and drugs used to control blood glucose levels.
Ashwagandha can boost the effects of alcohol. And do not use Ashwagandha if you have bleeding issues, or before surgery.
Other possible side effects include diarrhea, nausea, abdominal pain, drowsiness and slowed pulse.
Where to buy Ashwagandha
Ashwagandha is available as a powder, capsules, tincture and tea. The root and berry of the plant are used. The ground root of the herb is used as the base of an Ashwagandha supplement.
Active ingredients of Ashwagandha include alkaloids, saponins, and withanolides. Look for the percentage of active ingredients listed on the bottle or package. Typically, you’ll see something like “standardized to 4-5% of withanolides”.
A good choice of Ashwagandha extract is KSM66® which is a full spectrum root extract made by Ixoreal, a division of the Baldwa group of companies in India. This extract contains 5% withanolides and less than 0.1 Withaferin A (which is toxic).
If you select a supplement containing KSM66® do your best to find a company who do NOT add toxic “other ingredients” such as magnesium stearate or silicon dioxide.
Avoid supplements that list “other ingredients” on the Supplement Facts label. And look for Certified Organic to ensure the root used to make your Ashwagandha supplement is free of heavy metals, pesticides and herbicides.
Nootropics Expert Recommendation
Ashwagandha Extract 250 – 500 mg per day
I recommend using Ashwagandha as a nootropic supplement.
Your body does not make Ashwagandha on its own. So to get its benefits you must take it as a supplement.
Ashwagandha is especially helpful for those suffering from anxiety and stress. Studies show it helps stop and reverse the devastating effects of stress on your brain, and body. This nootropic helps repair the damage to neurons and synapses caused by chronic stress.
Ashwagandha is a powerful adaptogen. Which means it helps increase the effect of certain hormones when activity is low. And will block excess stimulation when activity is too high.
The benefits of Ashwagandha as an adaptogen helps balance cortisol in the body caused by chronic stress. Chronically elevated cortisol levels suppress immunity, create fat deposits on the belly, face and neck, reduces libido, causes bone loss, causes insulin resistance, and brain fog.
Balancing cortisol levels with Ashwagandha improves your sleep quality, immunity, stress response, organ function, reduces fatigue, and brain fog.
Ashwagandha is also helpful for those suffering from anxiety and panic disorders. A study published in Phytomedicine showed the calming effect of this herb was equal to the drug Ativan (lorazepam). Without the side effects.
You can safely take up to 750 mg of Ashwagandha extract daily if needed. Most get all the benefit they need with 500 mg. Dosed 250 mg in the morning, and another 250 mg early afternoon.
[i] Bhattacharya S.K., Bhattacharya A., Sairam K., Ghosal S. “Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.” Phytomedicine 2000 Dec;7(6):463-9. (source)
[ii] Kuboyama T., Tohda C., Komatsu K. “Neuritic regeneration and synaptic reconstruction induced by withanolide A.” British Journal of Pharmacology 005 Apr;144(7):961-71. (source)
[iii] Choudhary M.I., Yousuf S., Nawaz S.A., Ahmed S., Atta-ur-Rahman. “Cholinesterase inhibiting withanolides from Withania somnifera.” Chemical and Pharmaceutical Bulletin (Tokyo) 2004 Nov;52(11):1358-61. (source)
[iv] Kurapati K.R. , Atluri V.S., Samikkannu T., “Nair M. Ashwagandha (Withania somnifera) Reverses β-Amyloid1-42 Induced Toxicity in Human Neuronal Cells: Implications in HIV-Associated Neurocognitive Disorders” PLOS One journals.plos.org October 16, 2013 (source)
[v] Cooley K., Szczurko O., Perri D., Mills E.J., Bernhardt B., Zhou Q., Seely D. “Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974.” PLoS One. 2009 Aug 31;4(8):e6628. (source)
[vi] Pingali U., Pilli R., Fatima N. “Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants” Pharmacognosy Res. 2014 Jan-Mar; 6(1): 12–18. (source)
[vii] “New evidence that chronic stress predisposes brain to mental illness” University of California, Berkeley Feb. 11, 2014, Retrieved Mar. 24, 2016 (source)
[viii] Chandrasekhar K., Kapoor J., Anishetty S. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian Journal of Psychological Medicine 2012 Jul;34(3):255-62. (source)
[ix] Dhuley J.N. “Nootropic-like effect of ashwagandha (Withania somnifera L.) in mice.” Phytotherapy Research 2001 Sep;15(6):524-8. (source)
[x] Bhattacharya S.K., Bhattacharya A., Sairam K., “Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.” Phytomedicine 2000 Dec;7(6):463-9. (source)
Hi David,
What is the best as a treatment for Anxiety and Depression, Lithium Orotate or L-Theanine or Ashwagandha? If you recommend Ashwagandha how much do you recommend I take each day to treat Anxiety and Depression? Is it safe to take with Warfarin blood thinning medication? I am taking Carbamazepine to treat my Anxiety, Is it safe to take Ashwagandha with that to see if it works and hopefully I can wean myself off of the Carbamazepine and take the Ashwagandha if it has helped a lot. My Psychiatrist has recommended I take Lithium orotate while on Carbamazepine and wean myself off of it if it helps greatly. I have been on Lithium Orotate taking 5mg three times a day for three weeks and have become anxious and depressed after three weeks. I am considering my options.
Jennifer, Carbamazepine is a sodium channel blocker so it’s not contraindicated with most supplements I’ve reviewed here on Nootropics Expert.
If you tried Lithium Orotate for 3 weeks and received zero benefit from it that means it is the wrong supplement for you. Nothing will change if you continue to use it.
The “treatment” for anxiety and/or depression depends on what is causing it. These articles explain what I mean and what you can try:
https://nootropicsexpert.com/best-nootropics-for-anxiety/
https://nootropicsexpert.com/best-nootropics-for-depression/
Hi David,
in order to counter-balance potential loss of motivation or anhedonia after extended ashwaganda usage, I was thinking about:
a) cycling 3 weeks ON, 1 week OFF
b) pairing with with something pro-dopamine or pro-motivation, such as: ginkgo biloba, phenylpiracetam, ginseng, cordyceps, maybe noopept too. Also inositol seems interesting, but I still have to understand if it really raises dopamine.
What do you think about this gameplan?
Another question: since ashwagandha could raise testosterone (I think also DHT), do you think it could cause hair loss?
Thanks!
Jack, I’ve not heard of Ashwagandha resulting in anhedonia nor cause hair loss. Especially if you are following recommended dosages. More it NOT better so if you over-dose it you may end up with unpredictable negative side effects.
And Inositol (https://nootropicsexpert.com/vitamin-b8-inositol/) helps boost serotonin and dopamine ‘receptor’ density. That means you have more receptors for dopamine to attach to. It does not “raise dopamine”.
You say “Ashwagandha stimulates your thyroid. So if you are hypothyroid, use Ashwagandha with caution.”
Don’t you mean “hyperthyroid”? Which means the thyroid is overactive. If you were hypothyroid, I would think you would be fine.
Jon, maybe I should change that to a “thyroid disorder” to prevent confusion. If you are hypo and using thyroid meds you cannot use Ashwagandha because it messes up your Free T4 and T3 levels. I know because I tried and cannot use Ashwagandha.
And if you are hyper then using Ashwagandha will make you even more hyperthyroid.
Hi David,
Thank you so much for all the info you provide.
I am thinking of stacking Mind Lab Pro (2-4 pills in the morning) with 1 pill of 660 mg Ashwagandha powder in the morning and 1 at night. Any comments if it’s ok to stack these and at what times?
I am currently taking 20 mg fluoxetine for diagnosed depression/anxiety disorder and psychiatrist approved of Mind Lab Pro.
Thank you again!
Roberto, your psychiatrist is right! But spread your dosage of Mind Lab Pro out. If it’s 2 caps do one in the morning and one at noon. If it’s 4 capsules double your amount morning and noon. That way you get it’s benefits all day.
Thank you so much for your quick response David!
So it’s ok to stack Ashwagandha with Mind Lab Pro?
I’m thinking of adding Curcumin as well to my Fluoxetine + MLP + Ashwagandha stack.
Thanks again for everything =)
Roberto, you should be OK with these supplements. But I suggest double checking with this drug interaction checker just to be safe: https://www.drugs.com/drug_interactions.html
Thank you so much for your answer David.
Hi there! I’ve seen dozens of articles on how to cycle Ashwagandha. So many different opinions. It’s hard to know what’s right. Your thoughts on cycling?
Thanks!
Joshua, why on earth would someone want to cycle Ashwagandha? There would be zero benefit to cycling it. In fact, you’d miss out on the benefits this nootropic provides on the days you are not using it.
Hi! If ashwagandha increases dendritic growth does it also mean it increases dendritic arborization, if so, does it also increase processing speed in healthy young adults, like bacopa monnieri through dendritic arborization, since I really want the benefits of bacopa like the processing speed effects but the side effects are too strong.
i mean the side effects of bacopa are too strong
Kasper, the animal studies only report dendritic growth and make no reference to dendritic branching.
But this study with twenty-six healthy male participants, aged 20-35 yrs reported improved cognitive and psychomotor performance (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897003/).
If you try it let us know how Ashwagandha worked for you please.
Hi there. I’d like to ask if I can stack the following supplements together safely:
Ashwagandha KSM-66
L-Theanine
Natural GABA
Inositol
Magnesium glycinate
What times of the day are best for each of these? Taking for anxiety and depression.
Thank you !!!!! Much appreciated
Jennie, Ashwagandha during the day. Lower doses of L-Theanine (i.e. 100 mg) are OK during the day and higher doses before bed. Inositol can be used during the day. But GABA and magnesium definitely before bed.
Hi,
i am trying to come off of Effexor. Could Ashwaganda help? Im on 5mg Effexor .
Thank you !
Rella, Ashwagandha provides protection and regeneration of neurons during opiate and heroin withdrawal. And eases withdrawal symptoms. But do not think it provides the same benefit when trying to quit SNRIs.
There is no easy way to quit these meds. The best advice I’ve heard anyone suggest is taper off them very slowly.
If I was tryin to do it I would start taking a high quality multi and increase the daily dose by half with something like this: https://bit.ly/2EIyhCA. And use a couple of nootropics to increase to BDNF: https://nootropicsexpert.com/13-nootropics-to-boost-bdnf/
is this a good brand
Life Extension, Optimized Ashwagandha
just wondering if it best to take in the morning or before bed with Ashwagandha
I’m taking this with inositol 1gram twice per day morning and before bed
DHA -1000 Per day – morning
400mg magnesium – before bed
I sometimes worry about taking too many supplements on top of each other
Thank you
Andy, Life Extension uses Sensoril which is a patented form of Ashwagandha extract which is good. The only problem with this supplement is it contains magnesium stearate which has been shown in clinical studies to suppress Killer T-Cells which are a key part of your immune system.
See if you can find an Ashwagandha extract either Sensoril or KSM-66 that has zero “other ingredients”.
Ashwagandha mimics GABA in your brain so may help with sleep.
David,
Thank you for your information and research.
I have GAD and have tried 6 different drugs with little to no help from the anxiety. The only thing that has ever helped me i xanax. I haven’t taken anything for three years and my anxiety is up and down all the time. I am a constant worrying and tension in the neck and head. It effects my ability to drive and I feel off balance alot. Can you recommend a nootropic blend or supplement that may help?
Thank you again for all your dedication to these issues.
Shannon, if Xanax worked for you it means you likely have an issue with GABA. So look for nootropics that either boost GABA or affect its receptors.
See this article for more detail: https://nootropicsexpert.com/best-nootropics-for-anxiety/. So you may want to try PharmaGABA or L-Glutamine first and see if either of them work.
Then look at this list of adaptogens (https://nootropicsexpert.com/top-7-nootropic-adaptogens-to-conquer-anxiety-and-stress/) and find the ones that affect GABA. And try a couple of them. But one at a time so if something doesn’t work you’ll know which one it is.
David any idea if ashwagandha could help with phantom pains following limb amputation?
Mark, apparently (this is way above my pay-grade) amputation causes an increase in the activity at NMDA receptors (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198614/).
Which means an an NMDA receptor antagonist should reduce this activity. Resulting in less phantom pain. That’s the theory …
These supplements are natural NMDA receptor antagonists: L-Theanine, Huperzine-A, Noopept, Lithium Orotate, Cat’s Claw, and Piracetam.
Ashwagandha is not on that list. So have no idea if it would help or not.
Thanks very much, David!
Hello David, after 40 years use of benzodiazepines I managed to come off them with help and instructions of the Ashton Manual. I am free of them for one year now.
Also for the last 7 years I have been taking antidepressant Mirtazapine and managed to come off those too, being free of them for some days now.
I feel really worried that my brain and it’s receptors are somehow damaged because I feel extremely stressed all during the day and night.
I wonder if Ashwaganda can help to repair and calm down my nervous system and maybe help GABA receptors to normalize again??
Of one thing I feel sure, I never ever want to take mirtazapine again.
Thank you for your good advice.
Marianne, Ashwagandha is a good choice. AS well as any nootropic supplement that increase BDNF (https://nootropicsexpert.com/13-nootropics-to-boost-bdnf/) and Lion’s Mane Mushroom extract.
Thank you David.
Is 3000mg too much? I asked my mum to buy some but she brought a massive high ammount
Andy, the Ayurvedic Pharmacopoeia of India recommends 3 – 6 grams daily of standard ground Ashwagandha powder. But if it is an extract (4-5% withanolides) then the max is 500 mg per day.
I’ve been taking 1000mg KSM66 for about 1.5 years for stress/anxiety (which led me into severe insomnia) and it has really helped. I’m also on clonazepam for sleep and melatonin. I’ve been trying to cut 1000mg KSM66 down to 500mg for last month, but now I’m waking up at around 3:00am again and it doesn’t seem to be getting better. I’ve been here before and I can feel the stress/anxiety worsening as my sleep gets worse.
Is it safe for me to just stay on this for the long term at this dose?
Joe, there are no studies demonstrating the safety of using any of these natural nootropics long-term. But I’ve never heard of anyone getting into trouble from using them for years on end.
As long as your system can handle using them you should be fine. Just remember that your digestive system needs to process all of them. Either your liver or your kidneys or both. So if you have a healthy liver and kidneys and get labs checked once or twice a year I don’t see a problem from continuing with something that you already know works for you.
If you don’t mind I have a couple of questions I would like to ask you.
I am a 29 yr old female that has a very stressful job, and I would like to know, what, in your opinion, would be a good combination (stack) of nootropic tablets to take that would help me with my anxiety and stress.
I have in the past taken Ashwagandha which has helped slightly and I am interested to know if there are any other nootropic tablets that I could add which would improve the results.
I was thinking of adding L-Theanine, Turmeric, & Lions Mane and B vitamins could i please ask for your thoughts on this?
I’ve read in your book that if you are taking Bacopa and Rhodiola Rosea you should not take Aswagandha and lemon balm, could you please explain the reason for this? Are there any other combinations I should stay clear of? Also what is the thinking of long term use, how long should I take these preparations for? Thanks in anticipation, Sue
Susan, see my article on other adaptogens that can help with stress here: https://nootropicsexpert.com/top-7-nootropic-adaptogens-to-conquer-anxiety-and-stress/.
There is nothing wrong or contraindicated with using Bacopa, Rhodiola, Ashwagandha and Lemon Balm. The question is if they work for you. I suggest looking up how each one of them works in your brain. And then try the ones that appeal to you one at a time and see what happens.
But please consult dosage recommendations for each of these supplements. Because if you buy the wrong form of a supplement, don’t take the right amount, or enough times during the day. You’ll never get a true sense of how each of them works.
L-Theanine, Turmeric, Lion’s Mane and a high quality B-Complex are all great ideas. Each one works differently than the next. And provide unique benefits. The only way to really find out which are best is to do some experimenting. Following dosage recommendations of course.
Thanks for you reply very helpful.
Could you just explain the consequences of taking a high dose is it dangerous?
Susan, using higher than recommended dosages of any nootropic is a bad idea. For some it could be dangerous. Others take longer to cause damage including liver or kidney failure.
Every nootropic supplement I’ve reviewed includes dosage recommendations that are based on 1. clinical studies and 2. what real people use. And then I provide a range that is safe for the average person.
But each of us can react differently to each of these supplements for a variety of reasons. This is why I always recommend trying one supplement at a time to see how you react first. Before deciding on adding it to your daily regimen.
Can I take Ashwagandha and turmeric/curcumin at the same time as well as DHA and coq10 and vit D, what dosage would you recommend for brain repair on Ashwagandha and turmeric for helping to balance the chemicals in the brain, and do I need to take those two every day without fail to achieve that
can your brain become dependent on Ashwagandha and turmeric/curcumin or do no nootropics not have a negative side effect if you stop taking them suddenly
making sure before I start taking that’s all
Andrew, Ashwagandha extract (4-5% withanolides) is 250 – 500 mg per day. And Turmeric (95% Curcuminoids) is 750 mg 3-times per day.
Dosage for the rest of the are included in my review for each supplement. Take DHA and Vitamin D in the morning, and the rest of them morning, noon and if a 3rd dose around 4 PM.
These nootropics are not like drugs. The only negative effect you should experience if you stop using them is you’ll no longer get the benefit.
And you need to take them following the dosage recommendations every single day if you want to get the benefit. And continue using them to continue getting the benefit.
I am having trouble finding a good brand, do you have any links that can be shipped to New Zealand as well
for Curcumin and Ashwagandha
Thank you
Andrew, I do not have access to that type of shipping information. You’ll need to do the research for a supplement you want to buy and check with each manufacturer or store. Each should have a page with their shipping policy.
iherb [dot] com ships to New Zealand and most countries in the world. I work there. Prices are good, they carry both the items you want.
In my country I can only find 500mg capsules, there are no 250 mg.
What happens if I take obe dose of 500mg?
Cintia, the maximum recommended dose for Ashwagandha is 500 mg per day. So you should be fine.
But if it’s too much for you then open the capsule and discard 1/2 of the powder before you use it.