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Ashwagandha dose for BB

Joe12

Joe12

Active member
Guys, I snagged a bottle of ashwagandha, and the label recommends 2 pills per day (500 mg each).
Does anyone know if this is a good dose to spike test/recovery etc. for BB?
 
I would say 1g twice daily, but could be wrong.
 
Here is the brand I snagged,
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Did some more reading, and it seems that 300-1200mg is the recommended "healthy" dose... and was the reported dose provided to athletes in multiple studies. I read that when moving into the 1500 range you could possibly increase risk of higher acidity, anxiety (which it generally reduces), ulcers, and skin rashes. Maybe they were playing on the safe side when reporting the sides? Not sure, but 1500 is only one more pill then what the label recommends. Guess Ill just stick with 2-pill for the remaining 43-days.

What's crazy is this is the main ingredient many "PCTs" and "test boosters" at a much higher dose, and for a whopping $14 vs. $40-60+
 
Joe12 said:
Here is the brand I snagged,
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Did some more reading, and it seems that 300-1200mg is the recommended "healthy" dose... and was the reported dose provided to athletes in multiple studies. I read that when moving into the 1500 range you could possibly increase risk of higher acidity, anxiety (which it generally reduces), ulcers, and skin rashes. Maybe they were playing on the safe side when reporting the sides? Not sure, but 1500 is only one more pill then what the label recommends. Guess Ill just stick with 2-pill for the remaining 43-days.

What's crazy is this is the main ingredient many "PCTs" and "test boosters" at a much higher dose, and for a whopping $14 vs. $40-60+
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All ashwagandha isn't the same though; not even close. It looks like that's 500mg per cap of ashwagandha POWDER, not an extract. People often recommend 600mg/day of KSM-66 based on the many studies that use it, but KSM-66 is an EXTRACT standardized for 5% withanolides by HPLC (other methods such as titration/gravimetry can give inflated withanolide content readings). In other words, 500mg of ashwagandha powder is nowhere near the same thing as 500mg KSM-66. I've seen a study say that KSM-66 has an extract ratio of 10:1, meaning that 600mg KSM-66 is equivalent to around 6g (6000mg) of just powder (which is in line with the traditional dose of 6g/day). So while the powder you mentioned is cheaper, it's less concentrated/potent, so you need to use a lot more to get the same effect/dose. At 500mg/cap, you'd need 12 caps per day, which means that the 90 cap bottle would last you 7.5 days, or just over a week. At $14, that comes out to ~$56/month, or more than a lot of test boosters that contain a full dose of ashwagandha. However, you can get 600mg/day KSM-66 from Jarrow for around $7/month, which is the route I'd go if you're looking for standalone ashwagandha.
 
muscleupcrohn said:
All ashwagandha isn't the same though; not even close. It looks like that's 500mg per cap of ashwagandha POWDER, not an extract. People often recommend 600mg/day of KSM-66 based on the many studies that use it, but KSM-66 is an EXTRACT standardized for 5% withanolides by HPLC (other methods such as titration/gravimetry can give inflated withanolide content readings). In other words, 500mg of ashwagandha powder is nowhere near the same thing as 500mg KSM-66. I've seen a study say that KSM-66 has an extract ratio of 10:1, meaning that 600mg KSM-66 is equivalent to around 6g (6000mg) of just powder (which is in line with the traditional dose of 6g/day). So while the powder you mentioned is cheaper, it's less concentrated/potent, so you need to use a lot more to get the same effect/dose. At 500mg/cap, you'd need 12 caps per day, which means that the 90 cap bottle would last you 7.5 days, or just over a week. At $14, that comes out to ~$56/month, or more than a lot of test boosters that contain a full dose of ashwagandha. However, you can get 600mg/day KSM-66 from Jarrow for around $7/month, which is the route I'd go if you're looking for standalone ashwagandha.
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Well sh*t, I read so many labels when buying that bottle that I snagged the wrong one. Looks like I'll be picking up a bottle of exstract (KSM-66) from Jarrow. Thanks for the input!
 
For single ingredient product, the Jarrow is the way to go. It's what I was doing for a while.
Since incorporating a long term use of 7-keto (At least 12-16 weeks) I am using our own Veinquish which has both KSM-66 (525mg) and 7-keto. in (200mg) in addition to some other great ingredients. (Body Recomp effects, mood).

Ashwagandha (KSM-66) has many benefits! Love it.
 
theres also the sensoril version so you may want to google to see the benefits of both ksm 66 or sensoril
 
I take about 2.4-3.0gms of Ash everyday in powder form. My libido has definitely increased. Little more calm overall (except in the gym. I take a pre-workout) and sense of well being.
 
muscleupcrohn said:
However, you can get 600mg/day KSM-66 from Jarrow for around $7/month, which is the route I'd go if you're looking for standalone ashwagandha.
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Got any links for that? Cheapest I've found is €11.50 which is approx $13.50.

Currently I'm taking OL Ash 4 caps instead of 8 only to make the bottle last longer but will switch to KSM-66.
 
JulzRulz said:
Got any links for that? Cheapest I've found is €11.50 which is approx $13.50.

Currently I'm taking OL Ash 4 caps instead of 8 only to make the bottle last longer but will switch to KSM-66.
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I'm seeing it for the same price as you...
Also, I just looked up OL Ash and oh my gosh they blow away everyone else I have seen as far as extract dosing amounts. They are 625 mg per cap, and the bottle has 240 caps (30-days at the 5000mg per day)! They recommend 4-8 per day, and I just found a great deal at nutri-verse for 19.99 BOGO. Forget everything else, I'm about to snag these up!!!!
 
Joe12 said:
I'm seeing it for the same price as you...
Also, I just looked up OL Ash and oh my gosh they blow away everyone else I have seen as far as extract dosing amounts. They are 625 mg per cap, and the bottle has 240 caps (30-days at the 5000mg per day)! They recommend 4-8 per day, and I just found a great deal at nutri-verse for 19.99 BOGO. Forget everything else, I'm about to snag these up!!!!
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Yeah this is what I got, NV and Bogo. Best deal so far!
 
Joe12 said:
I'm seeing it for the same price as you...
Also, I just looked up OL Ash and oh my gosh they blow away everyone else I have seen as far as extract dosing amounts. They are 625 mg per cap, and the bottle has 240 caps (30-days at the 5000mg per day)! They recommend 4-8 per day, and I just found a great deal at nutri-verse for 19.99 BOGO. Forget everything else, I'm about to snag these up!!!!
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Just a heads up, OL's extract is 1.5% withanolides vs 5% for KSM-66, so you need a higher dose to get the same amount of actives. For the equivalent of 600mg KSM, you'd need 2000mg, or just over 3 caps (let's say 4 to round up). At 240 caps per bottle, that gives you 60 days. BOGO gives you 120 days for $20, or $5 per 30 days. That's definitely a good deal. I just go with Jarrow's KSM-66, as it's $14.19 for 120 caps, at 2 caps per day comes out to $7.10 per 30 days. There's regularly 10% off from a certain site too, bringing it to $6.39 per 30 days, or even a bit less if there's a bigger sale. The BOGO on OL makes it a good deal for sure, but when it's not BOGO, it looks like KSM-66 is the best combination of price and quality (it is used in a ton of studies). Since it's cheap enough and so well researched, I just stick with it as my ashwagandha source. Again, base your ashwagandha dose on withanolide content, not just mg of powder/extract (30mg/day withanolides is a good dose). I don't think any standalone ashwagandha is going to "blow away" KSM-66, as even on BOGO, this extract is only ~$2 less per month. KSM-66 (Jarrow) is just a great standalone ashwagandha product. I like consistency, so I'd rather just buy the same extract every month than keep changing it up and scouring the web to save $1-2 a month on it haha.
 
JulzRulz said:
Got any links for that? Cheapest I've found is €11.50 which is approx $13.50.

Currently I'm taking OL Ash 4 caps instead of 8 only to make the bottle last longer but will switch to KSM-66.
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Is that $13.50 for 120 caps of KSM-66? Each cap should be 300mg, and you only need 2 per day, so the 120 caps should last 60 days, bringing the price to about $6.75 per 30 days (which is about a month).
 
muscleupcrohn said:
Is that $13.50 for 120 caps of KSM-66? Each cap should be 300mg, and you only need 2 per day, so the 120 caps should last 60 days, bringing the price to about $6.75 per 30 days (which is about a month).
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That's right, I'll switch to Jarrow when I'm done with my current OL Ash.
 
JulzRulz said:
That's right, I'll switch to Jarrow when I'm done with my current OL Ash.
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Sounds good. There's nothing wrong with OL's ashwagandha, I think they said it's HPLC standardized (which is what you want), but KSM-66 is just pretty much the "gold standard" in ashwagandha, so when it's usually the best price anyway, I just go for it all the time.
 
muscleupcrohn said:
All ashwagandha isn't the same though; not even close. It looks like that's 500mg per cap of ashwagandha POWDER, not an extract. People often recommend 600mg/day of KSM-66 based on the many studies that use it, but KSM-66 is an EXTRACT standardized for 5% withanolides by HPLC (other methods such as titration/gravimetry can give inflated withanolide content readings). In other words, 500mg of ashwagandha powder is nowhere near the same thing as 500mg KSM-66. I've seen a study say that KSM-66 has an extract ratio of 10:1, meaning that 600mg KSM-66 is equivalent to around 6g (6000mg) of just powder (which is in line with the traditional dose of 6g/day). So while the powder you mentioned is cheaper, it's less concentrated/potent, so you need to use a lot more to get the same effect/dose. At 500mg/cap, you'd need 12 caps per day, which means that the 90 cap bottle would last you 7.5 days, or just over a week. At $14, that comes out to ~$56/month, or more than a lot of test boosters that contain a full dose of ashwagandha. However, you can get 600mg/day KSM-66 from Jarrow for around $7/month, which is the route I'd go if you're looking for standalone ashwagandha.
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This is great advice. That Jarrow is dirt cheap and the site I get it from usually has sales or free shipping. You do no need more than 600mg/day to see benefits, here are some good reads. Some of the studies use more than 600mg and other use less, needless to say, either way, there were great benefits.

If healthy people take 3-5 ashwagandha capsules every day, their muscle strength and lean body mass increase and their fat percentage decreases. In addition, taking this herb, which is used in the ayurveda tradition, reduces the chance of cardiovascular disease. Researchers at the ICMR Advanced Centre for Reverse Pharmacology in Traditional Medicine discovered this.
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Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95 % CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95 % CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95 % CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm2, 95 % CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm2, 95 % CI, 6.9,10.8; p = 0.01) and chest
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Withania somnifera may therefore be useful for generalized weakness and to improve speed and lower limb muscular strength and neuro-muscular co-ordination.
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If bodybuilders or other strength athletes take ashwagandha they build up more muscle and lose fat more quickly, write Indian researchers in the Journal of the International Society of Sports Nutrition. The researchers tested a daily dose of 600 mg ashwagandha extract on men were doing weight training for the first time in their lives.
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The results seen here are likely due to a variety of effects of ashwagandha, but its adaptogenic properties probably played a major role in its ability to increase speed and strength. Ashwagandha has many beneficial effects that make it worthwhile for athletes to supplement with, and the direct ergogenic benefits shown here make it an even more valuble addition to the supplement plan of any athlete.
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Thanks boys. Ordered some
Jarrow

Probably won't try it for another month +, but it's in the cabinet now!
 
muscleupcrohn said:
Just a heads up, OL's extract is 1.5% withanolides vs 5% for KSM-66, so you need a higher dose to get the same amount of actives. For the equivalent of 600mg KSM, you'd need 2000mg, or just over 3 caps (let's say 4 to round up). At 240 caps per bottle, that gives you 60 days. BOGO gives you 120 days for $20, or $5 per 30 days. That's definitely a good deal. I just go with Jarrow's KSM-66, as it's $14.19 for 120 caps, at 2 caps per day comes out to $7.10 per 30 days. There's regularly 10% off from a certain site too, bringing it to $6.39 per 30 days, or even a bit less if there's a bigger sale. The BOGO on OL makes it a good deal for sure, but when it's not BOGO, it looks like KSM-66 is the best combination of price and quality (it is used in a ton of studies). Since it's cheap enough and so well researched, I just stick with it as my ashwagandha source. Again, base your ashwagandha dose on withanolide content, not just mg of powder/extract (30mg/day withanolides is a good dose). I don't think any standalone ashwagandha is going to "blow away" KSM-66, as even on BOGO, this extract is only ~$2 less per month. KSM-66 (Jarrow) is just a great standalone ashwagandha product. I like consistency, so I'd rather just buy the same extract every month than keep changing it up and scouring the web to save $1-2 a month on it haha.
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Great point... you made me reconsider...
I just bought 2-bottles (4 month supply) of Jarrow KSM-66 for a whopping $26.88 and free shipping. As far as supplements go, this is almost the cheapest thing in my stash besides my chia seeds.
 
Joe12 said:
Great point... you made me reconsider...
I just bought 2-bottles (4 month supply) of Jarrow KSM-66 for a whopping $26.88 and free shipping. As far as supplements go, this is almost the cheapest thing in my stash besides my chia seeds.
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It is a great supplement. I just ordered another bottle with Prime. It's one of my staples, along with things like Vitamin D, Kyolic Aged Garlic, NAC, and Spirulina. It's under $30/month for all of that, probably less than $25/month with sales.
 
muscleupcrohn said:
It is a great supplement. I just ordered another bottle with Prime. It's one of my staples, along with things like Vitamin D, Kyolic Aged Garlic, NAC, and Spirulina. It's under $30/month for all of that, probably less than $25/month with sales.
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Nice, my staples are multi, fish, tumeric, chia, & now ashg. I've done maco in the past , but didn't noticed much from it so I dropped it.
 
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