Optimal Ashwagandha Combinations
A Science-Backed Guide from Optimum Factor
🌙 Sleep Enhancement
Benefit: Deeper, more restorative sleep without morning grogginess.
Mechanism: Ashwagandha's withanolides and Magnesium Glycinate both support GABAergic pathways, promoting relaxation and calming the nervous system.[1, 2]
- Ashwagandha: 300-600mg extract
- Magnesium Glycinate: 200-400mg
Timing: Take 30-60 minutes before bedtime.
🧠 Cognitive Performance
Benefit: Enhanced focus, memory, and resilience to mental stress.
Mechanism: Ashwagandha helps regulate cortisol and adapt to stress, while Lion's Mane mushroom supports Nerve Growth Factor (NGF) for neurogenesis.[3, 4]
- Ashwagandha: 250-500mg extract
- Lion's Mane: 500-1000mg extract
Timing: Take in the morning or early afternoon.
- Stress Shield (Ashwagandha)
- Note: Optimum Factor does not currently offer Lion's Mane.
💪 Physical Recovery
Benefit: Reduced muscle soreness and faster recovery post-exercise.
Mechanism: Ashwagandha aids cortisol management post-stress, while Turmeric (Curcumin) provides potent anti-inflammatory effects, enhanced by Black Pepper (Piperine).[5, 6]
- Ashwagandha: 300mg extract
- Turmeric/Curcumin: 500mg (standardized extract)
- Black Pepper/Piperine: 5mg
Timing: Take within 1-2 hours post-workout.
- Stress Shield (Ashwagandha)
- Note: Optimum Factor does not currently offer Turmeric/Piperine.
⚠️ Important Safety Information
Medication Interactions: Ashwagandha can interact with several medications. DO NOT combine with the following without consulting your doctor:
- Blood sugar-lowering drugs (e.g., Metformin, Insulin)
- Blood pressure medications (e.g., Amlodipine, Losartan)
- Sedatives (e.g., Benzodiazepines, sleeping pills)
- Immunosuppressants (e.g., Tacrolimus, Prednisone)
- Thyroid hormone medications (e.g., Levothyroxine)
- Certain liver-toxic drugs (consult your doctor)
Contraindications: Avoid ashwagandha if you have autoimmune diseases, are pregnant/breastfeeding, or have upcoming surgery. Use with caution if you have liver conditions.[7, 8]
Other Substances: Avoid combining ashwagandha with alcohol or other sedative herbs like St. John's Wort or Valerian without medical advice.[7]
Usage Guidelines & Disclaimer
Dosage: Do not exceed 1000mg of Ashwagandha extract per day unless advised by a healthcare professional.[7]
Duration: Consider cycling ashwagandha (e.g., 8-12 weeks on, 2-4 weeks off) for long-term use.[7]
Disclaimer: This information is for educational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.