How Much Ashwagandha Per Day: A Dosage Guide

Ashwagandha (Withania somnifera), also known as Indian ginseng, is a versatile adaptogenic herb used in Ayurvedic medicine for millennia to restore physiological balance and alleviate stress. Being an “adaptogen,” ashwagandha has numerous health benefits for active adults and gym-goers alike, such as enhancing libido, boosting testosterone levels (in males), improving cognitive function, regulating blood glucose levels, and supporting a healthy immune system.

Ashwagandha root extract contains an array of therapeutic compounds, including choline, saponins, alkaloids, and, most notably, withanolides. The withanolides (steroidal lactones) in ashwagandha remain some of the most intriguing medicinal compounds in nature, working to protect against oxidative stress and restore cellular homeostasis [1].

This guide will bring you up to speed on how to dose ashwagandha supplements according to the desired health benefits and how to identify a high-quality ashwagandha extract.

Recommended Ashwagandha Dosage Based on Health Benefits

Research consistently demonstrates that ashwagandha root extract can reduce stress-induced cortisol elevations by upwards of 30% [2]. Clinical evidence further suggests that ashwagandha may be an effective treatment for numerous health conditions, such as chronic fatigue syndrome, low testosterone (hypogonadism), generalized anxiety disorder, and cognitive dysfunction [3, 4, 5].

The effective dosage of ashwagandha can vary widely, typically ranging between 250 mg to 600 mg (assuming 3-5% withanolide content) per day for general health benefits. However, certain conditions might require doses as high as 1,500 mg under professional supervision. The potency of ashwagandha powder plays a big part in determing the optimal doseage; the more withanolides it contains, the more potent it is.

Evidence-based benefits of supplementing with ashwagandha may include [6]:

• Supporting healthy stress management

• Balancing hormone levels

• Promoting cognitive function

• Enhance sleep quality

• Bolstering metabolic and immune functions

• Fighting oxidative stress

• Improving blood glucose balance

Based on scientific research and clinical studies, the following sections break down how much ashwagandha to take daily for specific benefits.

For Chronic Stress, Anxiety, and Sleep Quality

Dosage: 225-600 mg daily for at least 1-2 months

Clinical studies use dosages within this range and see a significant reduction in cortisol, the primary stress hormone [7]. Research shows that even 225 mg daily can reduce salivary cortisol and alleviate stress symptoms. In a randomized, double-blind, placebo-controlled clinical study, healthy adults who took 300 mg of ashwagandha root extract twice daily for 8 weeks experienced significant improvements in sleep quality and reduced symptoms of chronic stress [8]. Another study found that ashwagandha supplementation reduced symptoms of anxiety and depression in individuals with bipolar disorder [9].

For Blood Sugar Management

Dosage: 200-300 mg up to 3 times daily, shortly before meals

Data on the use of ashwagandha for managing diabetes and blood sugar levels is admittedly limited at this time, but preclinical evidence is promising nonetheless [10]. Taking a few hundred milligrams with meals may be useful for restoring healthy blood glucose levels over time.

For Muscle Growth and Strength

Dosage: 500-1,200 mg daily, split into two doses

Taking ashwagandha in conjunction with a diligent resistance-training program has been shown to increase endurance and strength [11]. The daily dosage of 500-1250 mg has been shown to add muscle mass when combined with physical activity. Ashwagandha affects physiological factors that promote muscle gain and may optimize the anabolic environment for muscle hypertrophy [12].

For Immunity and Inflammation

Dosage: 250-500 mg once daily

Ashwagandha’s role in immune modulation and anti-inflammatory properties has been studied somewhat extensively [13]. The dosage for immune support and anti-inflammatory is 250-500 mg daily. This dosage may increase leukocyte count, decrease pro-inflammatory cytokines, and support overall resilience against infections.

For Memory and Cognition

Dosage: 300 mg twice daily

Ashwagandha is effective at 300 mg twice daily for cognitive enhancement. Studies show it can improve neuropsychological aspects such as memory, attention, and overall task performance [14]. Especially in stress-related cognitive decline, this adaptogenic herb has shown promising results and may restore and enhance cognitive functions due to its neuroprotective effects.

How to Start Taking Ashwagandha Extract

Start Low and Go Slow: When you first start taking an ashwagandha supplement, it’s best to start with a lower dosage, 300-500 mg daily, to allow the body to adjust. Over time, you can increase the dosage and note how you feel/function. Gradual escalating the dose can help you fine-tune things and find a "sweet-spot" where you get the desired benefits without adverse effects.

Choose a High-Quality Extract (e.g. KSM-66® and Sensoril®): The efficacy and safety of ashwagandha depends on the quality of the extract used. Branded extracts like KSM-66®, found in Transparent Labs Ashwagandha capsules, and Sensoril® are the way to go when it comes to ashwagandha supplements as they are standardized for withanolides, the primary bioactive compounds in ashwagandha. These standardized forms undergo rigorous testing to ensure consistent potency and purity and offer reliability not found in non-standardized ashwagandha extracts.

Monitor Effects: Once you start taking ashwagandha, monitor its effects over time. Keeping a journal can help document changes in symptoms such as stress reduction, improved sleep, or enhanced cognitive function. If you don’t see the desired results within a reasonable timeframe (4-8 weeks), you may need to re-evaluate the dosage or extract quality.

Safety and Side Effects

Ashwagandha is generally very well-tolerated, but it can cause some transient side effects in large doses, such as gastrointestinal disturbances and nausea. These side effects are usually mild and temporary and may be mitigated by splitting doses up throughout the day when taking more than 600 mg.

Pregnant and breastfeeding women are advised to exercise caution before taking ashwagandha supplements, as well as those with autoimmune diseases or thyroid conditions.

Medication Interactions

Ashwagandha may interact with sedatives, thyroid medications, and blood thinners, among others. Consult with a healthcare professional before starting ashwagandha supplementation if you take medications or have a pre-existing medical condition.

Some recent case studies highlight the risk of putative ashwagandha-induced liver injury in individuals with pre-existing liver disease, emphasizing the need to monitor liver function during supplementation, particularly at high doses or over extended periods [15].

Key Takeaways

Ashwagandha dosages vary depending on the desired benefit. Being that ashwagandha is commonly used for reducing stress and anxiety, 300-500 mg is likely a good starting point. If you're using a quality extract (>5% withanolides), odds are you won't need to take much more than 1,000 mg per day.

When in doubt, start with modest dosages of ashwagandha and gradually increase to monitor tolerance and efficacy. This way, you can find the right amount without overwhelming your system.