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.

Outlines

00:00

🌿 Optimal Ashwagandha Intake Timing and Dosage

Zack Allison from Nutrition Library discusses the best practices for taking ashwagandha to maximize its benefits. He emphasizes that there is no definitive best time due to individual biochemistry and the herb's multiple active ingredients with varying effects. The two main methods of intake are either a split dose throughout the day or a single dose. Given ashwagandha's short half-life of 2 to 4 hours, the optimal dosing period is every 12 hours, which typically means morning and evening doses. However, for those who prefer simplicity, taking a single dose in the afternoon with lunch is recommended to balance its stimulating and relaxing properties without disrupting sleep or causing excessive relaxation. The video also touches on the importance of cycling ashwagandha to maintain its effectiveness and prevent the body from developing a tolerance.

05:04

🔁 Ashwagandha Cycling: Macro and Micro Cycles

The video script explains two methods of cycling ashwagandha to prevent tolerance: macro cycling and micro cycling. Macro cycling involves taking ashwagandha daily for two to three months followed by a one to two month break. This method is convenient but requires a complete cessation of the supplement to reset the body's tolerance. Micro cycling, which the speaker prefers, involves taking ashwagandha for a shorter period, such as one to five days, followed by an equal or half-time off period. This method prevents tolerance and allows for indefinite use. The script also discusses the body's mechanisms for developing tolerance, including upregulating enzymes, withdrawing receptors, and receptor density loss, which reduce the effectiveness of compounds over time.

10:04

🍵 Combining Ashwagandha with Other Compounds

The speaker suggests using other compounds during the off period of ashwagandha cycling to treat stress and anxiety, or to increase testosterone levels without developing tolerance. L-theanine is highlighted as an effective alternative for stress relief during ashwagandha's off period. Similarly, for those looking to boost testosterone, compounds like forskolin, muira puama, and tongkat ali can be taken. This strategy ensures continuous benefits while avoiding tolerance to ashwagandha or other supplements.

🍯 Maximizing Ashwagandha Absorption

To maximize the absorption of ashwagandha, the script advises considering the fat solubility of its active compounds. Traditional consumption with milk and honey is recommended due to milk's fat content, which aids absorption. For those taking ashwagandha extracts like KSM 66 or Shilajit, the need for a fat source is less critical as these extracts are already prepared for easy absorption. However, for root powder forms, a fat source is necessary to dissolve the compounds for gut lining absorption. The video concludes with a reminder to engage with the content by asking questions or leaving comments.

Keywords

💡Ashwagandha

Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine for its potential to reduce stress and anxiety, improve cognitive function, and support overall health. In the video, it is the central topic, with discussions around its optimal usage, dosing, and cycling to maximize benefits and avoid tolerance. The script mentions ashwagandha's multiple active ingredients that have both stimulating and sedating effects, which complicates determining the best time to take it.

💡Supplementation

Supplementation refers to the practice of ingesting dietary supplements to improve health or enhance bodily functions. The video is part of a series from 'Nutrition Library,' which provides an evidence-based approach to supplementation. Ashwagandha is discussed as a supplement that viewers might consider incorporating into their routines to address issues like stress and cortisol levels.

💡Biochemistry

Biochemistry is the study of chemical processes within living organisms, which can influence how individuals respond to various substances, including supplements like ashwagandha. The script notes that the best time to take ashwagandha may depend on one's personal biochemistry, indicating that individual differences can affect the herb's efficacy and timing.

💡Half-life

The half-life of a substance is the time it takes for the concentration of that substance in the body to decrease by half. In the context of ashwagandha, the script mentions a half-life of two to four hours, which means that after approximately 12 hours, 95% of the active ingredients are eliminated from the body. This information is crucial for determining the optimal dosing schedule.

💡Dosing

Dosing refers to the administration of a specific amount of a substance, such as a supplement or medication. The video discusses optimal dosing strategies for ashwagandha, suggesting either a split dose throughout the day or a single dose, and emphasizes the importance of timing to maximize the herb's benefits.

💡Cycling

Cycling, in the context of supplementation, involves taking a supplement for a certain period followed by a break to prevent the body from developing a tolerance. The script explains two types of cycles: macro cycles, which are longer periods of use followed by a break, and micro cycles, which are shorter and more frequent. Cycling ashwagandha is recommended to maintain its effectiveness over time.

💡Tolerance

Tolerance occurs when the body becomes less responsive to a substance due to prolonged exposure, requiring higher doses to achieve the same effect. The video explains that ashwagandha can lose its effectiveness if used indefinitely, hence the recommendation to cycle its use to prevent tolerance. It also details the physiological mechanisms behind the development of tolerance.

💡L-Theanine

L-Theanine is an amino acid found in tea leaves that is known for its calming effects and ability to reduce stress. The script suggests using L-theanine during the off-cycle of ashwagandha to continue managing stress levels effectively without developing a tolerance to either compound.

💡Absorption

Absorption refers to the process by which nutrients or substances are taken up by the body. The video emphasizes the importance of ashwagandha's fat solubility and recommends consuming it with a fat source to enhance absorption through the gut lining, except when using certain extracts that have already been processed for easier absorption.

💡Stress and Anxiety

Stress and anxiety are common conditions that ashwagandha is used to address. The video discusses ashwagandha's potential to alleviate these issues and suggests that cycling with other compounds like L-theanine can provide additional benefits during the off-cycle of ashwagandha use.

💡Testosterone

Testosterone is a hormone that plays a key role in the male reproductive system and overall health. The script mentions that ashwagandha has a slight effect on increasing testosterone levels, and other compounds like forskolin and tongkat ali can be used during the off-cycle to support testosterone levels without developing tolerance.

Highlights

Best way to take ashwagandha to maximize results discussed.

Zack Allison introduces the video on ashwagandha supplementation.

Ashwagandha's optimal dosing is suggested to be every 12 hours due to its short half-life.

Split dosing in the morning and evening is recommended for most consistent intake.

A single daily dose in the afternoon with lunch is suggested to balance ashwagandha's effects.

Cycling ashwagandha intake is advised to prevent tolerance development.

Macro cycling involves a 2-3 month on period followed by a 1-2 month off period.

Micro cycling ashwagandha is suggested for 1-5 days on and half that time off to prevent tolerance.

Tolerance occurs when the body adapts to the intake of specific compounds, reducing their effectiveness.

Three primary ways the body develops tolerance to ashwagandha are explained.

Other compounds like l-theanine can be cycled with ashwagandha for stress relief.

Forskolin, you kuna pruriens, and tongkat Ali are suggested for testosterone support during ashwagandha off periods.

Most ashwagandha compounds are fat-soluble, requiring a fat source for optimal absorption.

Extracts like KSM 66 or Shilajit do not require fat sources due to their extraction process.

Ashwagandha root powder should be consumed with a fat source for absorption.

General advice on maximizing the effectiveness of ashwagandha and other supplements.

Transcripts

alright guys so in this video we're gonna be  talking about the best way to take ashwagandha  

in order to maximize results so let's dive right  in hey guys my name is Zack Allison and welcome  

to nutrition library or trusted resource for an  evidence-based approach to supplementation if you  

haven't already or you are new to the channel  I would definitely recommend hitting that red  

subscribe button that's below this video so that  you can stay up to date with all of our future  

content thank you so much so we're gonna break  this video down into four primary parts the first  

being when to take ashwagandha the second being  how long to take it the third thing we're going  

to talk about is other compounds that you can  actually take with ashwagandha and while you're  

cycling off of it and then the fourth thing that  we're gonna get into is how to maximize absorption  

so again the first thing we're going to talk about  in this video is when to take ashwagandha and the  

truth is there really isn't a best time to take  off lagonda it really just depends on your own  

personal biochemistry and unfortunately we just  don't have a ton of research that's available  

at the moment on when the best time to take  it might be and because it has so many active  

ingredients in the active ingredients that are  in ashwagandha do several different things some  

of them are stimulating some of them are more  sedating and relaxing and so it kind of presents  

a tad bit of an issue when it comes to trying to  pin down and nail down a perfect time to take it  

now the two primary ways of taking ashwagandha  are either one in a split dose throughout the  

day or two in a single dose throughout the day  now ashwagandha has a relatively short half-life  

of around two to four hours now because it has  a half-life of roughly two to four hours this  

essentially means that after about 12 hours that  95% of the active ingredients of ashwagandha are  

typically out of your system by then now with  the understanding that ashwagandha is half-life  

is around 2 to 4 hours and is excreted 95% of it  is skree today after 12 hours the optimal dosing  

period is gonna be taking it every 12 hours now  for most people this means taking a dose in the  

morning and then also taking another dose in the  evening time and essentially splitting the daily  

amount that you're aiming for across those two  doses now by doing this you are gonna get the  

most consistent intake of ashwagandha and reap  the most benefits from it however the downside  

to this is obviously that you're having to keep  up with making sure whether or not you actually  

took your morning dose and your evening dose  so for those of you that are very very simple  

and like to take all of your supplements or  whatever it might be in one single dose this  

may not be the best route for you but for those  of you that are trying to maximize the effects  

of ashwagandha this is definitely going to be the  route that you want to take so now the alternative  

to taking a split dose in the morning and in  the evening time is obviously going to be just  

simply taking it once per day and now I actually  kind of veer from some of the conventional wisdom  

when it comes down to one particular time of  day to take ashwagandha a lot of people will  

actually tell you to either one take it right  when you wake up in the morning because that's  

when cortisol is naturally highest and one of  the things that ashwagandha is primarily used  

for is to reduce cortisol and then the other way  that people typically recommend that you take it  

is by simply taking it in the evening time before  you go to sleep in order to aid in sleep quality  

I actually don't like either of those options  because ashwagandha again does have stimulating  

and relaxing properties to it and so by taking  it in the evening time you do run the risk of it  

keeping you up and kind of disrupting your sleep  patterns to some degree and by taking it in the  

morning you can actually kind of cause to much  relaxation if you're taking your entire dose in  

the morning time and because of this I'm a huge  fan of taking your single dose in the afternoon  

with lunch and this essentially ensures that  you're not going to disrupt your sleep patterns  

or cause too much relaxation in the morning time  and kind of finds a happy medium between those  

two in order to reap the full benefits while also  minimizing the side effects now one of the huge  

questions that I get almost on a weekly basis is  how long it can I take ashwagandha and this is  

a very legitimate question because ashwagandha  is like a lot of compounds and that it actually  

loses its effectiveness at a specific dose if  you continue to take it indefinitely which is  

why it's traditionally recommended that you cycle  your ashwagandha intake and what is traditionally  

recommended is what I would call a macro cycle  and that's simply just a fancy term that I like to  

personally use in order to delineate between the  two types of cycles that you can do and so again  

the first way that you can cycle your ashwagandha  intake is through a macro cycle which would simply  

just be a two to three month period where you  take it every single day followed by a period  

of roughly one to two months after that where you  completely abstain from taking it now the benefit  

to this is obviously that while you're in that  three month on period you're able to pretty much  

take it every single day without having to wake  up and wonder and think about and keep up with  

well did I take it yesterday do I need to take  it today and so it makes it a whole lot easier  

especially for individuals that are just getting  into or supplementation and don't want to think  

about these things but the downside however is  obviously that after that three-month period  

that you do need to go through a one to two month  period where you're not consuming it in order to  

prevent your body from developing a tolerance to  the compounds that are in ashwagandha and this is  

why I'm actually a bigger fan of doing what I call  micro cycles which is where you take ashwagandha  

for one - five days followed by a period where  you do abstain from taking it that is right  

around half - equal the amount of time that you  were taking it so for instance if you want to do  

an on cycle of about three days that would mean  that she would take it for three days wouldn't  

that be in the morning and in the evening time  or just in one dose in the afternoon and so you  

would take it for about three days followed by a  period of one to three days where you don't take  

it and I am a huge fan of this for two primary  reasons one is that it prevents your body from  

developing a tolerance to the compounds that are  in ashwagandha and the second reason is that it  

actually allows you to take it indefinitely  because of that and this is essentially what  

tolerance is at the end of the day so tolerance  is essentially when your body begins to adapt  

to the intake of specific compounds in such a  way that those compounds then become less and  

severely less effective at doing what you were  consuming them to do now there are three primary  

ways that your body does this one is by simply  up regulating the enzymes that your body uses  

in order to break down the compounds that you're  ingesting so there are very specific enzymes that  

your body uses in order to break ashwagandha  down and this actually goes across the board  

for almost any compound that you're consuming and  really any pharmaceutical for that matter as well  

and so your body up regulates the enzymes that  are required to break that compound down which  

means that your body's actually able to excrete it  at a higher rate now the second way that your body  

adapts to the consistent intake of specific  compounds is that it actually withdraws the  

receptors that are on cells that respond to  those compounds it withdraws those into the  

cell in order to make the cells less responsive  and less sensitive to that compound and it makes  

sense if you think about it because your body is  always trying to get to a state of homeostasis  

so if you are throwing something into your body  that is drastically increasing neurotransmitter  

output or directly binding to the receptors on  specific cells your body essentially doesn't  

want that to happen on a consistent basis and  so in order to remain at a state of homeostasis  

it will actually begin to pull those receptors  into the cell so that it's not as responsive  

to those compounds now the third way that your  body develops tolerance is actually downstream  

of that so once those receptors that are on cells  withdrawal into the cell after a prolonged period  

of doing that what they will actually begin to  lose their protein content and once they lose  

their protein content they actually essentially  die and so you lose receptor density to specific  

hormones and neurotransmitters now the third  thing we want to talk about when it comes to how  

best to take ashwagandha is that we want to talk  about other compounds that we can actually cycle  

with ashwagandha while we're on an off period  so for instance if you are taking ashwagandha  

for stress and maybe even anxiety to some degree  and you're choosing for instance to do a five-day  

cycle on with a three-day cycle off there are  other compounds which you can actually use while  

you're on your off period to reap the benefits  of ashwagandha while you're taking it but then  

also to treat that level of stress that you're  trying to treat with other compounds when you're  

not taking the ashwagandha so a great example  of this would be something like l-theanine now  

if you guys haven't seen my video on l-theanine  yet i'll link it at the end of this video but  

suffice it to say that l-theanine is also very  effective at treating stress and so if you're  

taking ashwagandha primarily to treat the symptoms  of stress during that five-day on period you can  

take something like theanine on the off period  in order to reap the benefits of both compounds  

while also not developing a tolerance to either  of them now another great example of this would  

be if you are taking ashwagandha in order  to increase testosterone levels ashwagandha  

does have a slight effect and slight increasing  effect on testosterone and so if you're taking it  

for those purposes but you also want to reap the  benefits of increased testosterone while you're  

on your off period compounds like forskolin and  you kuna pruriens and even things like tongkat  

Ali are great options to take while you're on  your off period in order to reap the benefits of  

all of those compounds without again developing  a tolerance to any of them alright so the last  

thing we want to talk about before we close out  this video is how to maximise absorption now the  

first thing you want to think about when you're  trying to maximize the absorption of ashwagandha  

is that most of the compounds and most of the  active compounds that are in ashwagandha are  

fat soluble and this is why it's typically  recommended that ashwagandha is consumed in  

a traditional format with milk and honey and  that's because milk is a fairly good source of  

fat and so when you mix the ashwagandha with the  milk and then the honey for taste if one provides  

a tasty treat to some degree but it also provides  a chaperone for that ashwagandha to be absorbed  

through the gut lining now I will say that it's  important to note here that if you're consuming  

an extract like KSM 66 or since grill it really  doesn't matter if you're taking it with a fat  

source because those extracts have already used  an ethanol extraction process in order to get the  

active ingredients and kind of activate them so  to speak already so when you consume an extract  

it's really easy for your body to absorb those  through the gut lining and so again you really  

don't have to worry about taking it with of that  source now if you are consuming the root powder  

you do need to consume it with a fat source  because the root powder has not gone through  

the extraction process which means that you need  something that those compounds can dissolve into  

like that fat in order to be absorbed through the  gut lining but other than that guys that's all I  

have for you today I hope this was helpful and  I hope you guys can implement this in your life  

not just with ashwagandha but also other compounds  that you're consuming on a regular basis in order  

to maximize their effectiveness across the board  so if you guys have any questions or any comments  

about anything that was stated in this video as  always simply leave a comment down below and I  

will get back to you as soon as possible but if  not I will see you next time thank you so much