To effectively boost your immunity with Ashwagandha, consider the following guidelines based on the latest research and traditional practices:

Most studies suggest a daily dosage of 250–600 mg of Ashwagandha for optimal health benefits, particularly for enhancing immunity. Taking it consistently for at least 1–2 months is recommended to see significant effects, including reduced inflammation and improved immune function.

You can consume Ashwagandha in various forms, each with its own advantages:

• Powder: Mix Ashwagandha powder into warm milk, smoothies, or water. This is a traditional method that enhances absorption and provides additional nutrients.
• Capsules/Tablets: These are convenient for precise dosing and easy to incorporate into your daily routine.
• Gummies: A tasty option for those who prefer something sweet; however, ensure they contain a sufficient amount of Ashwagandha.
• Liquid Extracts: These can be added to water or herbal teas for a quick boost.

While there's no strict rule on timing, many find it beneficial to take Ashwagandha:

• In the Morning: To help manage stress throughout the day.
• Before Bed: To promote relaxation and improve sleep quality. Some studies indicate that taking it in the evening may enhance its calming effects.

For enhanced benefits:

• Mix with Honey or Ghee: Combining Ashwagandha with honey or ghee can improve its taste and absorption. This is particularly effective when mixed into warm milk.
• Add Spices: Incorporating spices like turmeric or ginger can further boost its anti-inflammatory properties.

Since individual responses can vary, start with a lower dose (around 250 mg) and gradually increase it as needed. Pay attention to how your body reacts—if you experience any adverse effects, consult a healthcare professional.

Incorporating Ashwagandha into your daily routine can significantly enhance your immune system's resilience. By choosing the right form, timing your intake, and combining it with other beneficial ingredients, you can maximize its health benefits. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are pregnant.