The recommended ashwagandha dosage for general well-being is 250-600 mg per day. However, it is important to start with a smaller dose and gradually increase it to find the best dose for you. Some people may need higher doses, up to 1,000 mg per day or more, under the direction of a healthcare practitioner.
It is important to note that ashwagandha is an adaptogenic herb, which means that it helps the body adapt to stress. As such, it can take several weeks or even months to see the full benefits of ashwagandha.
Here are some tips for taking ashwagandha:
Start with a low dose of 250 mg per day and gradually increase it by 250 mg every few days.
Take ashwagandha with food to avoid stomach upset.
Take ashwagandha before bed to promote better sleep.
If you experience any side effects, such as dizziness, nausea, or upset stomach, reduce your dose or stop taking ashwagandha and talk to your doctor.
Some general guidelines for ashwagandha dosage:
For stress reduction: Daily doses of 225–600 mg for 1–2 months have been shown to significantly lower cortisol levels1.
For anxiety and sleep quality: Taking at least 600 mg of ashwagandha per day for 8 weeks could reduce anxiety and improve sleep quality in people with stress or insomnia1.
For immune function: Daily doses of 12 milliliters (mL) of ashwagandha root extract per day may increase levels of immune cells1.
For muscle mass and strength: Daily doses of 500 mg of ashwagandha may provide small increases in muscle mass and strength in as little as 8 weeks1.
For thyroid health: Taking 600 mg of ashwagandha root extract daily may improve thyroid health2.
It is important to talk to your doctor before taking ashwagandha, especially if you have any underlying health conditions or are taking any other medications. Ashwagandha can interact with certain medications, such as sedatives and blood thinners.