April 09, 2022 5 min read

Ashwagandha is an age-old remedy that's traditionally been used to help relieve stress, promote fertility, and help balance energy levels. Modern research has confirmed its potential for managing anxiety, lowering pain and inflammation, improving heart health, and even promoting athletic performance. Although little was known about the herbal supplement a decade ago, It’s not a well-kept secret anymore, and more and more consumers find themselves wondering–how much Ashwagandha should I take to feel its effects?

There’s a bit of leniency in the ashwagandha dosage used for different health effects, but a bit of introspection can help you find a dosing routine that works for you. Before you get started, here’s what you should know:

Table of Contents
How Much Ashwagandha Should I Take?
What’s the Best Way to Take Ashwagandha?
When Should I Take Ashwagandha?
Who Shouldn’t Take Ashwagandha?
Ashwagandha Dosage FAQs
Resources

Key Takeaways

  • Consumers often take 1-6 grams of Ashwagandha root powder daily, though the dosage varies depending on the intended use.
  • The exact dosage you need also depends on your health condition, weight, age, and other biological factors. You may need to start with small doses and increase as needed.
  • Some people should not take Ashwagandha, like those with thyroid problems or who are pregnant or breastfeeding. Talk to your doctor before adding Ashwagandha to your wellness routine.

How Much Ashwagandha Should You Take Daily?

If you’re planning to add the herbal supplement to your daily wellness routine, you’ll want to consider all of the factors that impact the necessary daily dosage of Ashwagandha. For instance, your weight, age, health condition, and reason for taking Ashwagandha will all impact the amount you need to take.

The reason you’re taking Ashwagandha will most heavily impact the dosage you need. If you take other herbal supplements or medications to achieve the same results, you may find that you need to take less Ashwagandha. In general, we recommend starting on the low end of the dosage threshold and increasing your dose slowly until you feel the desired effects.

Also keep in mind that Ashwagandha is sold as a supplement in the U.S., which means that the dosage size is not standardized. You should pay close attention to the dosage of any product you choose.

On average, people take between 1 and 6 grams of the whole ground herb daily. That’s between 1,000 and 6,000 milligrams of whole Ashwagandha root powder.

If you are taking a multi-functional blend that includes Ashwagandha, make sure you pay attention to the proper dosage threshold for other ingredients when adjusting your dosage. These types of formulas are common, and it may be best in this case to just follow the recommended dosage on the label.

Ashwagandha Dosage for Anxiety

Some evidence suggests that ashwagandha supplementation can help lower cortisol (stress hormone) levels, although more evidence is necessary to understand how much Ashwagandha to take for anxiety. In one study, subjects took daily doses of 125 mg to 5 grams for 1–3 months and experienced a 11-32% decrease in cortisol levels.

Other studies (2000, 2009, 2012) used between 500–600 mg of ashwagandha per day for 6–12 weeks with positive results in reducing anxiety and insomnia in subjects with anxiety disorders.

Ashwagandha Dosage for Athletic Performance

In one 8-week study, men took 500 mg of Ashwagandha daily and were reported to experience a 1% increase in muscular power compared to no change in the placebo group.

Another study used 600 mg of ashwagandha daily and found a 1.5–1.7 times larger increase in muscle strength and 1.6–2.3 times higher increase in muscle size.

Some similar studies used higher doses with similar effects. The dosage typically ranged from 750–1,250 mg of ashwagandha taken daily for 30 days.

Read "Ashwagandha Benefits" to learn more. 

What's the Best Way to Take Ashwagandha?

There are many different ways that Ashwagandha root is used traditionally, and you may find examples of the whole root being used or of it being ground and mixed into a frothy beverage, like warm milk. We're going to focus on the more standardized versions of Ashwagandha that are commonly used today. When shopping for Ashwagandha supplements in today's market, you'll find two common dosing forms–capsules and powder.

Dried ahswagandha root after being ground into powder, a common dosing form used for daily supplementation.

Powder

Ashwagandha powder is one common dosing form that offers some unique benefits, like the ability to accurately measure the dosage each time. Ashwagandha powder can be mixed into your favorite foods or drinks, and some sources suggest that powder may have a better absorption rate since it’s often taken with plenty of fluids, but there is no evidence to support this claim.

Capsules

Capsules are simply pre-measured, encapsulated doses that are great for daily dosing at any time of day. You won’t need to measure the dosage each time, and many people love this flavorless Ashwagandha dosing option.

When Should I Take Ashwagandha?

The best time to take Ashwagandha depends on how you intend to use it. Since Ashwagandha is often used to manage stress and support daytime wellness, like by improving athletic performance, most people take their Ashwagandha first thing in the morning. Alternatively, your daily dose can be split into two doses taken in the morning and evening. Some people may also take their Ashwagandha dose at night to reap various sleep benefits.

The most important thing is to take your Ashwagandha dose at around the same time everyday. Like many herbal supplements, it may take around two weeks of regular doses to enjoy the benefits of your Ashwagandha dosing routine.

Who Should Not Take Ashwagandha?

In general, Ashwagandha is thought to be safe when used in moderate amounts. Some people may need to avoid taking Ashwagandha, however, including those who:

  • Are pregnant or breastfeeding
  • Take medication to lower blood sugar
  • Take medication affecting blood pressure
  • Have thyroid issues
  • Have stomach ulcers
  • Have an autoimmune conditions

Additionally, those taking any type of medication or receiving any clinical treatment for anxiety should talk to their doctor about adding Ashwagandha to their wellness regimen.

Read "Ashwagandha Side Effects" to learn more. 

Ashwagandha Dosage FAQ's

What's the best Ashwagandha dosage?

Some people take up to 6 grams of Ashwagandha daily, but the average dose ranges from 500-1,000 mg, taken either once or twice daily.

Can I take Ashwagandha everyday?

As with most herbal supplements, you need to take Ashwagandha daily for a few weeks before you will experience the full benefits.

How long does Ashwagandha take to start working?

Ashwagandha needs time to create a systemic response in the body, so it may take up to two weeks of regular dosing to experience the full benefits.

What happens if you take too much Ashwagandha?

In most cases, Ashwagandha is safe and can be taken without side effects. Taking too much Ashwagandha could lead to stomach upset and related symptoms, like nausea, vomiting, or diarrhea.

Resources

  1. “Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study” https://www.sciencedirect.com/science/article/abs/pii/S0944711300800306?via%3Dihub
  2. “Efficacy & safety evaluation of Ayurvedic treatment (Ashwagandha powder & Sidh Makardhwaj) in rheumatoid arthritis patients: a pilot prospective study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4405924/
  3. “Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/
  4. “A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera”https://pubmed.ncbi.nlm.nih.gov/21407960/
  5. “Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974” https://pubmed.ncbi.nlm.nih.gov/19718255/
  6. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults” https://pubmed.ncbi.nlm.nih.gov/23439798/
  7. “Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults” https://pubmed.ncbi.nlm.nih.gov/21170205/
  8. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial” https://pubmed.ncbi.nlm.nih.gov/26609282/
  9. “Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers” https://pubmed.ncbi.nlm.nih.gov/23125505/

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