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How much ashwagandha should I take?

This question is about Nutrition
Sarah Achleithner
How much ashwagandha you should take 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 and ashwagandha root

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