HomeAnswersHow much ashwagandha per day?

How much ashwagandha per day?

This question is about Nutrition
Sarah Achleithner
How much ashwagandha per day depends on the benefits you’re looking to achieve. Evidence suggests that 250-600 mg/day can improve sleep quality, whereas 600–1,000 mg/day may be more beneficial for athletes seeking performance benefits [1,2].
Typical ashwagandha root extract dosages range from 250–600 mg/day, with the most common dosing protocol being 600 mg/day divided into two doses for morning and night [1]. However, one study found dosages ranging from 750 to 1250 mg/day for 30 days to be well-tolerated and safe, and while more research is needed, it appears safe to take up to 1,000 mg/day for up to 12 weeks [3,4]. 
ashwagandha powder

References:

  1. Patel, K. (2022, March 8). Ashwagandha. Examine.Com. Retrieved March 29, 2022, from https://examine.com/supplements/ashwagandha/
  2. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466
  3. Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., Pandey, S. N., Vaidya, R. A., & Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and integrative medicine, 3(3), 111–114. https://doi.org/10.4103/0975-9476.100168
  4. ASHWAGANDHA: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (n.d.). WebMD. Retrieved March 29, 2022, from https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha