90 Days of Ashwagandha: How It Can Change Your Life
Ashwagandha is an herb used in Ayurveda. It contains withanolides, which are natural chemicals thought to have health effects.
Most people use about 300-600 mg of a root powder each day. Results vary between people, and you should ask a healthcare professional before starting any supplement. This guide explains how your body may change when you take Ashwagandha every day for about three months.
Month 1 of Consuming Ashwagandha
Weeks 1-2: Getting Used to it
Feeling less stress: Ashwagandha helps lower cortisol, the hormone your body releases when you’re stressed. In scientific studies where some people took Ashwagandha and others took a dummy pill, those on Ashwagandha had less stress and anxiety after a few weeks[1].
Improving sleep: A six‑week study used a special extract (Shoden) with 60 mg capsules. People taking two capsules a day slept better and longer than those taking a dummy pill[2]. These sleep improvements usually start after a few weeks.
Weeks 3-4: Noticeable Changes
Less stress and anxiety; In a 60‑day study, adults with high stress took 500 mg of Ashwagandha with a tiny amount of pepper (which helps absorption). By day 60, they scored lower on standard stress questionnaires and had a better quality of life than the dummy pill group[4].
More energy: In a 30‑day study with college students, those taking two 350‑mg capsules per day reported more energy and mental clarity than those taking a dummy pill[5].
Better focus: In the same stress study, people said they could concentrate and multitask better by week 8[4].
Month 2 of Consuming Ashwagandha
Weeks 5-6: Calm Mind and Clear Thinking
Ongoing stress relief: A summary from the U.S. National Institutes of Health (NIH) looked at seven studies using 240-1,250 mg per day for 6–8 weeks. It found that Ashwagandha lowered stress and anxiety and improved sleep quality and fatigue[6].
Sharper memory and focus: A 90‑day study with 130 stressed adults took a 300‑mg sustained‑release capsule each day. Those on Ashwagandha reported better stress control, sleep, overall well‑being, memory, and focus than the dummy pill group[7]. Many people notice these changes by the sixth week.
Sleeping more efficiently: The Shoden study measured sleep using a wrist‑worn device (actigraphy) and found people slept more efficiently[2]. Sleep efficiency means you spend more of your time in bed actually sleeping.
Weeks 7-8: Physical Strength and Hormones
Getting stronger: A scientific study followed 57 men aged 18–50 who hadn’t done much weight training before. One group took 300 mg of Ashwagandha twice a day (600 mg total) and did an eight‑week weight‑training program. They lifted much more weight in bench press and leg extension exercises than the dummy pill group (bench press increase: 46.0 kg vs 26.4 kg; leg extension: 14.5 kg vs 9.8 kg)[8]. They also gained more muscle size and lost more body fat[9].
Higher testosterone and faster recovery: In the same study, men taking Ashwagandha had a bigger rise in testosterone levels in the blood (96.2 ng/dL increase vs 18.0 ng/dL with the dummy pill) and their muscles recovered faster after workouts[10]. Everyone rated the supplement as well-tolerated with no serious side effects[11].
Feeling more vitality: Less stress and better physical fitness often leave people feeling stronger and more resilient.
Month 3 of Consuming Ashwagandha
Weeks 9-10: Hormones and Reproductive Health
Better sperm health in men: A small, carefully designed study looked at 46 men with low sperm counts. They took 675 mg per day of powdered ashwagandha root for 90 days. By the end, their sperm counts increased by 167 %, semen volume by 53 %, and sperm movement by 57 %[12]. Hormone levels that control reproduction also improved[12].
Hormone support for both sexes: In a four‑month study of men aged 40–70, 8 weeks of a specific Ashwagandha extract increased DHEA‑S (a hormone that helps your body make sex hormones) by 18% and testosterone by 14.7%[13]. These changes may improve energy, mood and libido.
Stable energy: As hormones and sleep continue to improve, people often feel more balanced energy during this period.
Weeks 11-12: Peak Benefits
Strong stress resilience: Cortisol stays low, and sleep quality stays high. In the 90‑day study mentioned above, participants kept showing better stress control and psychological well‑being[7].
Sharp focus and memory: Memory and focus improvements become more noticeable around this time[7]. People often say they think more clearly and handle multiple tasks better.
Better fitness and body composition: If you keep exercising, the gains in strength, muscle size and fat loss continue[14].
Improved reproductive health in men: For men with fertility issues, the considerable improvements in sperm measures may make a difference[12].
Signs That Ashwagandha is Working
Below are some of the signs that show that Ashwagandha is working on your body:
Your stress feels more manageable.
You fall asleep faster and wake up feeling rested.
Your energy doesn’t crash during the day.
You can focus and remember things better.
Your workouts feel easier, and you recover quickly.
For men, sperm counts or libido may improve.
Safety and Dosage Tips
Research shows taking 300–600 mg of Ashwagandha root extract per day for up to three months is generally safe[3]. Mild side effects can include stomach upset, loose stools, nausea and feeling sleepy[3].
Rarely, high doses or long use have been linked to liver problems[15]. The long‑term effects of taking it for more than three months are unknown.
Doctors recommend that pregnant women, people with thyroid problems, those on sedatives or medications that affect brain chemicals, and men with prostate cancer avoid Ashwagandha or speak with a healthcare professional first[16].
Always choose products from trusted brands and talk to a healthcare provider before starting.
The Outcome
Taking Ashwagandha daily for three months can help reduce stress, improve sleep, sharpen your mind, increase strength, balance hormones and, in some men, improve fertility. These changes happen gradually: many start around weeks 4–6 and peak by week 12.
Remember that supplements work best alongside a healthy diet, regular exercise and good sleep habits. Because everyone’s body is different, consult a healthcare professional to see if Ashwagandha is right for you and to monitor your progress.
References
[1][2][3][4][5][6][7][15][16] Ashwagandha: Is it helpful for stress, anxiety, or sleep? - Health Professional Fact Sheet
[12] Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study - PMC
[13] A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males - PMC
Ashwagandha is an herb used in Ayurveda. It contains withanolides, which are natural chemicals thought to have health effects.
Most people use about 300-600 mg of a root powder each day. Results vary between people, and you should ask a healthcare professional before starting any supplement. This guide explains how your body may change when you take Ashwagandha every day for about three months.
Month 1 of Consuming Ashwagandha
Weeks 1-2: Getting Used to it
Feeling less stress: Ashwagandha helps lower cortisol, the hormone your body releases when you’re stressed. In scientific studies where some people took Ashwagandha and others took a dummy pill, those on Ashwagandha had less stress and anxiety after a few weeks[1].
Improving sleep: A six‑week study used a special extract (Shoden) with 60 mg capsules. People taking two capsules a day slept better and longer than those taking a dummy pill[2]. These sleep improvements usually start after a few weeks.
Weeks 3-4: Noticeable Changes
Less stress and anxiety; In a 60‑day study, adults with high stress took 500 mg of Ashwagandha with a tiny amount of pepper (which helps absorption). By day 60, they scored lower on standard stress questionnaires and had a better quality of life than the dummy pill group[4].
More energy: In a 30‑day study with college students, those taking two 350‑mg capsules per day reported more energy and mental clarity than those taking a dummy pill[5].
Better focus: In the same stress study, people said they could concentrate and multitask better by week 8[4].
Month 2 of Consuming Ashwagandha
Weeks 5-6: Calm Mind and Clear Thinking
Ongoing stress relief: A summary from the U.S. National Institutes of Health (NIH) looked at seven studies using 240-1,250 mg per day for 6–8 weeks. It found that Ashwagandha lowered stress and anxiety and improved sleep quality and fatigue[6].
Sharper memory and focus: A 90‑day study with 130 stressed adults took a 300‑mg sustained‑release capsule each day. Those on Ashwagandha reported better stress control, sleep, overall well‑being, memory, and focus than the dummy pill group[7]. Many people notice these changes by the sixth week.
Sleeping more efficiently: The Shoden study measured sleep using a wrist‑worn device (actigraphy) and found people slept more efficiently[2]. Sleep efficiency means you spend more of your time in bed actually sleeping.
Weeks 7-8: Physical Strength and Hormones
Getting stronger: A scientific study followed 57 men aged 18–50 who hadn’t done much weight training before. One group took 300 mg of Ashwagandha twice a day (600 mg total) and did an eight‑week weight‑training program. They lifted much more weight in bench press and leg extension exercises than the dummy pill group (bench press increase: 46.0 kg vs 26.4 kg; leg extension: 14.5 kg vs 9.8 kg)[8]. They also gained more muscle size and lost more body fat[9].
Higher testosterone and faster recovery: In the same study, men taking Ashwagandha had a bigger rise in testosterone levels in the blood (96.2 ng/dL increase vs 18.0 ng/dL with the dummy pill) and their muscles recovered faster after workouts[10]. Everyone rated the supplement as well-tolerated with no serious side effects[11].
Feeling more vitality: Less stress and better physical fitness often leave people feeling stronger and more resilient.
Month 3 of Consuming Ashwagandha
Weeks 9-10: Hormones and Reproductive Health
Better sperm health in men: A small, carefully designed study looked at 46 men with low sperm counts. They took 675 mg per day of powdered ashwagandha root for 90 days. By the end, their sperm counts increased by 167 %, semen volume by 53 %, and sperm movement by 57 %[12]. Hormone levels that control reproduction also improved[12].
Hormone support for both sexes: In a four‑month study of men aged 40–70, 8 weeks of a specific Ashwagandha extract increased DHEA‑S (a hormone that helps your body make sex hormones) by 18% and testosterone by 14.7%[13]. These changes may improve energy, mood and libido.
Stable energy: As hormones and sleep continue to improve, people often feel more balanced energy during this period.
Weeks 11-12: Peak Benefits
Strong stress resilience: Cortisol stays low, and sleep quality stays high. In the 90‑day study mentioned above, participants kept showing better stress control and psychological well‑being[7].
Sharp focus and memory: Memory and focus improvements become more noticeable around this time[7]. People often say they think more clearly and handle multiple tasks better.
Better fitness and body composition: If you keep exercising, the gains in strength, muscle size and fat loss continue[14].
Improved reproductive health in men: For men with fertility issues, the considerable improvements in sperm measures may make a difference[12].
Signs That Ashwagandha is Working
Below are some of the signs that show that Ashwagandha is working on your body:
Your stress feels more manageable.
You fall asleep faster and wake up feeling rested.
Your energy doesn’t crash during the day.
You can focus and remember things better.
Your workouts feel easier, and you recover quickly.
For men, sperm counts or libido may improve.
Safety and Dosage Tips
Research shows taking 300–600 mg of Ashwagandha root extract per day for up to three months is generally safe[3]. Mild side effects can include stomach upset, loose stools, nausea and feeling sleepy[3].
Rarely, high doses or long use have been linked to liver problems[15]. The long‑term effects of taking it for more than three months are unknown.
Doctors recommend that pregnant women, people with thyroid problems, those on sedatives or medications that affect brain chemicals, and men with prostate cancer avoid Ashwagandha or speak with a healthcare professional first[16].
Always choose products from trusted brands and talk to a healthcare provider before starting.
The Outcome
Taking Ashwagandha daily for three months can help reduce stress, improve sleep, sharpen your mind, increase strength, balance hormones and, in some men, improve fertility. These changes happen gradually: many start around weeks 4–6 and peak by week 12.
Remember that supplements work best alongside a healthy diet, regular exercise and good sleep habits. Because everyone’s body is different, consult a healthcare professional to see if Ashwagandha is right for you and to monitor your progress.
References
[1][2][3][4][5][6][7][15][16] Ashwagandha: Is it helpful for stress, anxiety, or sleep? - Health Professional Fact Sheet
[12] Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study - PMC
[13] A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males - PMC
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