How To Take Ashwagandha | How Long You Can Take It + How To Avoid Tolerance

Summary

In this 'Nutrition Library' video, Zack Allison discusses the optimal use of ashwagandha, a popular adaptogenic supplement. He covers the best timing for consumption, suggesting either a split dose throughout the day or a single afternoon dose to balance its stimulating and relaxing effects. Allison also advises on cycling ashwagandha intake to prevent tolerance, recommending both macro and micro cycling strategies. He highlights the importance of consuming ashwagandha with a fat source for better absorption, except for extracts like KSM 66 which are pre-activated. The video aims to help viewers maximize the benefits of ashwagandha and manage supplementation effectively.

Takeaways

• 📚 The video discusses the optimal way to take ashwagandha for maximum benefits, focusing on timing, duration, and absorption.
• 🕒 There is no specific best time to take ashwagandha due to its multiple active ingredients with varying effects.
• 💊 Ashwagandha has a short half-life of 2 to 4 hours, suggesting that it should be taken every 12 hours for consistent intake.
• 🔄 Two primary methods of taking ashwagandha are suggested: a split dose throughout the day or a single dose.
• 🍲 Ashwagandha is traditionally consumed with milk and honey due to its fat-soluble compounds, aiding absorption.
• 🚫 Taking ashwagandha in the evening may disrupt sleep due to its stimulating properties, while taking it in the morning may cause too much relaxation.
• 🍽 Zack recommends taking a single dose of ashwagandha in the afternoon with lunch to balance its effects and minimize side effects.
• 🔁 Ashwagandha effectiveness can diminish over time, so it's recommended to cycle its intake with periods of use and abstention.
• 🔄 'Macro cycles' suggest taking ashwagandha for 2-3 months followed by 1-2 months off, while 'micro cycles' propose a 1-5 day on period followed by half that time off.
• 🌿 To avoid tolerance, consider using other compounds like l-theanine or forskolin during the off period of ashwagandha.
• 🧪 Extracts of ashwagandha, such as KSM-66, do not require a fat source for absorption due to the extraction process.

Q & A

What is the main topic of the video?

The main topic of the video is to discuss the best way to take ashwagandha to maximize results.

Who is the presenter of the video?

The presenter of the video is Zack Allison.

What is the channel called that the presenter is associated with?

The presenter is associated with a channel called 'Nutrition Library', which is a trusted resource for an evidence-based approach to supplementation.

What are the four primary parts the video is broken down into?

The four primary parts are: when to take ashwagandha, how long to take it, other compounds that can be taken with ashwagandha, and how to maximize absorption.

Why is there no specific best time to take ashwagandha according to the video?

There is no specific best time to take ashwagandha because it depends on personal biochemistry and the active ingredients in ashwagandha have various effects, some stimulating and some sedating, making it difficult to determine a perfect time.

What is the half-life of ashwagandha and what does it imply about its consumption?

Ashwagandha has a half-life of around two to four hours, which means that after about 12 hours, 95% of its active ingredients are typically out of the system. This implies that for optimal dosing, ashwagandha should be taken every 12 hours.

What are the two primary ways of taking ashwagandha mentioned in the video?

The two primary ways of taking ashwagandha are in a split dose throughout the day or in a single dose throughout the day.

What is the presenter's opinion on taking ashwagandha in the morning or evening?

The presenter does not recommend taking ashwagandha in the morning or evening due to its stimulating and relaxing properties which could disrupt sleep or cause too much relaxation. Instead, he suggests taking a single dose in the afternoon with lunch.

What is a macro cycle in relation to ashwagandha intake as described in the video?

A macro cycle for ashwagandha intake is a period of two to three months where it is taken every day, followed by a period of one to two months of complete abstinence to prevent the body from developing a tolerance.

What are micro cycles and how do they differ from macro cycles for ashwagandha intake?

Micro cycles involve taking ashwagandha for a short period, such as one to five days, followed by a break of about half the on-time period. This method helps prevent tolerance and allows for indefinite use, differing from macro cycles which have longer periods of continuous use and abstinence.

What are some other compounds that can be cycled with ashwagandha during off periods?

Other compounds that can be used during off periods include l-theanine for stress and anxiety, and forskolin, muira puama, and tongkat ali for testosterone support.

How can the absorption of ashwagandha be maximized according to the video?

To maximize absorption, ashwagandha should be consumed with a fat source since most of its active compounds are fat-soluble. However, if consuming an extract like KSM-66 or Shilajit, a fat source is not necessary due to the extraction process.