The typical recommended daily dosage of ashwagandha varies depending on the form, standardization, and intended health benefit, but most research and clinical guidelines suggest:
- General dosage range: 250 to 600 mg of standardized root extract per day is commonly used and considered effective for most purposes such as stress reduction and anxiety relief
- For stress and anxiety: 225–400 mg daily for at least one month can significantly lower cortisol levels; doses around 500–600 mg daily have been shown to reduce anxiety and improve sleep quality
- For athletic performance: 500–1,000 mg daily, divided into two doses, is effective for improving muscle strength and endurance
- Standardization: Look for extracts standardized to at least 5% withanolides, the active compounds responsible for ashwagandha’s effects
- Forms and doses:
- Extract tablets/capsules: 300–800 mg per day standardized to 5–10% withanolides
* Powdered root: about 3–6 grams per day.
* Root tea: 1–2 tablespoons of root twice daily
- Timing: There is no consensus on the best time to take ashwagandha; some take it once daily, others twice daily, morning and evening, depending on personal tolerance and goals
- Duration: It is generally recommended not to take ashwagandha continuously for more than 3 months without a break
- Safety: Most people tolerate ashwagandha well, but consultation with a healthcare provider is advised, especially for those with thyroid issues or other health conditions
In summary, a common and effective dosage is around 500–600 mg per day of a standardized extract for general stress relief and health benefits, with higher doses up to 1,000 mg for athletic performance. Always follow product- specific instructions and consult a healthcare professional for personalized advice
