How Much Ashwagandha Per Day Should I Take?

Understanding Ashwagandha Dosage

Ashwagandha is widely available in the U.S. market and worldwide, and supplements with this herb are for sale in capsules, powder, tablets, and gummies. Each product provides a recommended daily dosage in milligrams, with an average starting daily amount of about 300-600 mg which you may generally increase over time depending on your purpose.

Most quality products will also state the percentage of the primary active agent, withanolides, which indicates the formula concentration. Higher withanolide content does not always mean better efficacy. For example, Shoden (35% withanolide glycosides) is used at lower doses for sleep, while KSM-66 (~5% withanolides) is preferred for muscle and stress studies^[2].

When it comes to ashwagandha dosage, as we mentioned, it’s best to start with a lower daily intake and gradually increase to your ideal dose over time. How do you decide on your optimal daily dose?

It’s important to follow the recommended product directions and the guidelines outlined in this article to determine the safest, most effective ashwagandha dose for you. In addition, you must consult with your physician to confirm safe usage and dosage. Let’s explore some of the factors that impact this decision.

Did You Know?

• DYK? A daily dosage of 300 to 600 mg of ashwagandha is the most common and well-studied for stress and anxiety relief.
• DYK? Some studies have shown that even a lower daily dose of 120-125 mg can improve sleep quality and reduce stress.
• DYK? The benefits of ashwagandha for sleep, stress, and physical performance may be more pronounced when taken for at least 8 weeks.
• DYK? Ashwagandha has been used in traditional medicine for over 3,000 years to help the body adapt to stress.

Factors Influencing Ashwagandha Dosage

To decide your optimal ashwagandha dosage, it’s important to consider key factors like your purpose for taking the supplement, age, weight, health status, and whether you take any medications. Let’s explore some of the most significant issues to take into account when making dosage decisions.

Age Considerations

Ashwagandha is generally not recommended for children, although it is sometimes prescribed at lower doses (100-200mg) for conditions like ADHD. Use in pediatric populations remains experimental and off-label.

Clinical evidence is limited, and safety has not been fully established^[3]. This herb is safe for adults if you follow the recommended guidelines, but there are age-related considerations for elderly people that could impact dosage.

Due to factors like medical status, medications, and shifts in metabolism, physicians may recommend a lower than average daily dose, or deem ashwagandha inappropriate for the individual.

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Weight, Body Size, and Metabolism

Generally speaking, as weight and body size increase, the impact of the dosage will decrease. Clinical studies usually use fixed dosages rather than weight-based dosing.

There is no such evidence-based fixed dosage. The recommendations on the label are for someone who falls into the statistically ‘average’ body range, so make your decision accordingly under the advisement of a medical doctor.

Your body composition, such as the ratio of muscle to fat, also has an impact on how your system processes and utilizes ashwagandha. In addition, individuals with a fast metabolism may absorb and distribute the herb more rapidly.

Health Goals

Ashwagandha has multiple health benefits, including lowering stress, enhancing cognitive function, improving athletic endurance, boosting sexual libido, increasing energy, and strengthening the immune system^{[4][5][6][7][8]}. The optimal dosage for achieving different benefits will vary, so this is a key factor to consider.

Health Status and Medications

Several health issues may warrant caution with ashwagandha use, including autoimmune conditions such as lupus, multiple sclerosis, and rheumatoid arthritis, due to its potential immune-stimulating properties.

Individuals with hyperthyroidism, prostate cancer, or who have recently undergone surgery should avoid ashwagandha unless directed by a physician. In cases of hypothyroidism, it may provide benefits, but should still be monitored carefully. In addition, it is not suitable for women who are pregnant or breastfeeding.

There are medication contraindications; for example, you should not take ashwagandha with diabetes or blood pressure medication, sedatives, immunosuppressants, or anticonvulsants. Ashwagandha may interact with benzodiazepines, thyroid hormone therapies, and immunosuppressants, potentially altering their effects^[9].

Check with your physician regarding any current medicine or supplements to ensure they are safe to take with this herb.

Side Effects

Research shows that ashwagandha is generally safe and well-tolerated when following dosage guidelines, however, the chance of having side effects may increase with higher amounts. In some cases, this may include symptoms like nausea, diarrhea, and stomach upset.

Taking dosages beyond the recommended maximum, especially long-term, could lead to liver toxicity or other adverse reactions, as noted in recent case reports of ashwagandha-induced liver injury, so make sure you stay within the guidelines and confirm the dosage with your physician^[10].

Recommended Dosage Guidelines

What is the optimal, safest ashwagandha dosage? As we’ve noted, the ideal amount will vary depending on your goal and other factors like age, weight, and medical status.

Clinical studies using standardized root extracts (such as KSM-66 or Sensoril) report safe, well-tolerated dosages between 300 mg and 600 mg daily. Lower doses of crude powder may range from 125 mg to 1,000 mg, though efficacy and bioavailability may differ.

Dr. Yufang Lin, MD, says dosing is usually 500 mg twice a day. She says it mostly depends on the quality of the supplements. Her advice is to look for supplements that have been independently tested and verified by an outside company such as ConsumerLab, United States Pharmacopeia (USP), or National Sanitation Foundation International (NSF International).

In addition, the research has identified suitable dosages for different health goals, so let’s examine a few of the most common uses.

Managing Stress and Mood

Most clinical studies report stress and anxiety reduction at doses between 300–600 mg daily, though some studies have explored up to 1,000 mg. However, optimal dosing has not been definitively established.

A study of 64 stressed adults published in the Indian Journal of Psychological Medicine concluded that 300 mg of full-spectrum ashwagandha twice daily safely and effectively improved stress resistance and enhanced quality of life^[11].

Building Muscle Mass and Strength

Several studies report moderate increases in muscle strength and mass at daily doses of 500–600 mg of standardized ashwagandha extract, though some trials using non-standardized root powder have used higher doses up to 1250 mg.

For example, an 8-week study of men with no resistance training published in the Journal of the International Society of Sports Nutrition concluded that supplementation with ashwagandha improved strength and bulk^[12].

Enhancing Cognitive Function

Evidence shows that Ashwagandha may enhance overall brain health and improve cognitive functions like memory and mental focus. Based on the existing research, 300-600 mg is the ideal dosage for enhancing memory and clarity, and most experts agree.

A 2022 study of healthy volunteers in the International Journal of Environmental Research and Public Health found that acute supplementation with 400 mg of ashwagandha daily improved focus, attention, and working memory^[13].

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Improving Sleep Quality

Research indicates that ashwagandha may improve sleep quality indirectly by reducing cortisol levels and modulating stress, leading to improvements in sleep latency and continuity.

This raises the question, "Does ashwagandha make you sleepy?" While ashwagandha may not directly induce sleepiness, its calming effects can help improve overall sleep quality. Overall, studies indicate that 250 mg or 600 mg daily is the optimal dosage, although physicians may recommend a higher amount in cases of sleep disorders.

Whatever your reason for supplementing with ashwagandha, there are multiple options on the market including capsules, powders, tablets, and gummies. You may be wondering if the optimal ashwagandha dose or timing varies depending on the product, so let’s take a look at some practical tips.

Dosing Strategies and Tips

Are you still wondering, “How many ashwagandha gummies should I take?” Whether you consume ashwagandha in the form of a powder, capsule, tablet, or gummy, it’s very important to follow the directions for the particular product carefully. Never exceed the maximum daily dosage, and get medical approval from a physician for usage and dosage.

Now you wonder about what time is best to take Ashwagandha? You can take ashwagandha in the morning, in the evening, or divide up the dosage over the day. The ideal timing depends on its impact on you specifically and your health goals. In the morning, this herb usually gives you energy, motivation, and mental focus for the day, and some even find an afternoon instead of evening second dosage works well if this is the main purpose.

Certified Nutritionist Varsha Khatri advises,

To improve sleep quality, ashwagandha should ideally be taken in the evening. This herbal medicine has been shown to lower cortisol levels, which are typically elevated among people experiencing chronic anxiety. By reducing cortisol levels, ashwagandha promotes calmness throughout the nervous system, making it easier to fall asleep and stay asleep.

If your goal is sleep, taking the full ashwagandha dosage in the evening may be ideal, but dividing it up between morning and night could help reset your circadian rhythm and provide long-term benefits to rest quality.

Another consideration is the individual impact the herb has on you, as results can vary. Some people find a full dose in the morning leads to drowsiness, and for others, it keeps them awake and alert at night. We recommend trying different options to see what works for you, starting at the lowest dose and increasing as you adjust to the effects.

Safety Considerations and Precautions

As we’ve highlighted, there are health conditions and medication contraindications that preclude the use of ashwagandha, and even healthy individuals must consult with a doctor for usage and dosage approval before proceeding.

While research shows generally that regular ashwagandha supplementation for 3 months is safe, few studies examine long-term usage and safety, so only take it beyond this point with a physician’s approval and careful monitoring.

In some cases, prolonged use of ashwagandha or consumption beyond the recommended dosages has led to liver problems or failure. In addition, it could lead to birth defects, so pregnant and breastfeeding women should avoid this herb.

When it comes to taking ashwagandha, medical experts recommend that you begin with a half dose and gradually increase to your optimal amount and timing based on how it impacts you.