Ashwagandha Dosage: How Much Should You Take per Day?

Ashwagandha, commonly known by its formal name Withania somnifera, is a tiny woody plant with yellow blooms native to India and North Africa. It’s an adaptogen because it can improve the body’s response to stress. This plant’s root has been used as an Ayurvedic treatment for a wide range of conditions for more than three thousand years.

According to up-to-date scientific research, health benefits include lower levels of tension and anxiety and enhanced well-being and memory. The optimum doses required to get various health advantages are discussed in this article.

What Is the Recommended Daily Dosage of Ashwagandha?

Ashwagandha can be taken in powdered form, with a daily dosage ranging from 450 milligrams to six grams, following Ayurvedic principles. Modern clinical investigations suggest that the lowest effective dose of Ashwagandha tends to be roughly 600 mg daily, although there is no established standard dosage. It’s different for each individual, and there are varied tolerance rates.

  • Effective Dosage of Ashwagandha for Anxiety and Stress

As an adaptogen, Ashwagandha improves the body’s ability to deal with stress by regulating adrenal hormones and neurotransmitters and decreasing inflammation and infection. Cortisol, the stress hormone, is lowered by Ashwagandha. Results from a study on the effects of Ashwagandha on stress and anxiety indicated a significant improvement in patients who took one 300 mg capsule twice daily for 60 days.

  • Ashwagandha fertility dose for men

Ashwagandha helps male fertility and ED. Ashwagandha boosts testosterone, says Ayurveda. Men’s health requires normal testosterone levels. In a three-month study of 75 infertile men, Ashwagandha increased sperm count and motility. In another study, 46 oligospermic males participated. Ashwagandha (KSM-66) 225 mg three times daily increased testosterone, semen volume, sperm concentration, luteinizing hormone, and sperm motility.

  • Dosage of Ashwagandha for Muscle Recovery and Strength
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Charaka Samhita says Ashwagandha improves energy. Ashwagandha boosts muscle, strength, and fat. Ashwagandha reduces inflammation and heals tissue. An 8-week study found 500 mg of this herb increased muscle strength by 1%.

Two 300mg of ashwagandha root extract per day resulted in 8 weeks of muscle gain in males18 healthy participants who took 750-1250 mg of Ashwagandha daily for 30 days. Ashwagandha increases muscle strength and lean body mass, according to a study.

  • Dosage of Ashwagandha for brain health

In Ayurveda, Ashwagandha is regarded as a nootropic herb for improving memory and cognitive function, particularly in young children and the elderly. When taken regularly, Ashwagandha improves cognitive abilities such as speed of thought, memory retention, and concentration.

Human evidence is scant. However, ashwagandha alkaloids have been shown to aid in neuron regeneration and brain growth in humans and animals. Memory, focus, and efficiency were all enhanced by 300 milligrams of Ashwagandha twice daily in an 8-week study.

Five-three bipolar individuals saw an increase in working memory after taking ashwagandha extract. Taking 120 mg of Ashwagandha daily has been shown to reduce OCD symptoms. The focus and quickness of ADD sufferers’ responses are enhanced with Ashwagandha.

  • Ashwagandha dosage for female sexual health

Reducing stress through using Ashwagandha has been related to better reproductive health in women. Ashwagandha improves libido and menstrual health and may help with reproductive issues. In a clinical study assessing women’s sexual function, participants who took 300 milligrams of Ashwagandha root extracts twice a day had more sexually satisfying experiences than the placebo group.

  • Ashwagandha dosage for thyroid health
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As an adaptogen, Ashwagandha can help the body deal with stress by lowering cortisol levels and balancing thyroid hormones. Fifty people with hypothyroidism took part in an 8-week clinical study. Thyroid levels increased when 300 mg of ashwagandha root extract was taken twice daily.

  • Ashwagandha dosage for cardiorespiratory endurance

Using Ashwagandha tablets or supplements has been shown to increase physical stamina and mental fortitude. Ashwagandha, like other adaptogens, increases resilience to exertion and decreases stress, resulting in greater strength and stamina.

Twelve weeks of supplementing with 300 milligrams of ashwagandha root extract twice a day improved endurance, VO2 max, and perceived physical health. Enhanced cardiorespiratory endurance did not result in any significant changes to other measures. For eight weeks, 40 elite equestrians took 500 milligrams of Ashwagandha twice a day.

Using ashwagandha improved endurance and boosted VO2 max when running on a treadmill. After ingesting ashwagandha extract for eight weeks, hockey players observed an increase in their VO2 max. Ashwagandha improves the delivery of oxygen and nutrients to working muscles by raising VO2 maximum and hemoglobin levels.

  • Ashwagandha dosing for senior health

Aging brings both physical and mental decline, raising health and well-being concerns. Ashwagandha’s name in Ayurvedic medicine, Rasayana, translates to “destroyer of old age and sickness.” In this way, the body’s resilience, immunity, and repair and regeneration capacity are enhanced. A clinical trial on 300mg twice-daily Ashwagandha root extract in elderly individuals indicated enhanced sleep quality, efficiency, mental alertness, and physical and psychological health.

  • Sufficient Ashwagandha Intake for Restful Sleep

Since the 1970s, Ashwagandha has been recommended and used to treat insomnia. Healthy minds and bodies benefit from restful nights of sleep. Over ten weeks, participants who had problems sleeping took 300 mg of Ashwagandha root extract daily and experienced improvements in sleep quality, efficiency, and anxiety.

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An older study found that taking 300 milligrams of an Ashwagandha root extract twice daily led to significant improvements in sleep, mental alertness, and quality of life.

  • Ashwagandha dosing for weight loss

Ashwagandha is an adaptogen that decreases stress and regulates cortisol levels. After eight weeks of 300 mg of Ashwagandha twice daily, the subjects’ blood pressure, cortisol, BMI, and weight improved. Ashwagandha decreased food cravings in one research. Better eating habits and less body fat are two of the many Ashwagandha benefits.

  • Inflammation Ashwagandha Dosage

It has been shown that Ashwagandha can lessen inflammation. While inflammation serves a protective function, it’s essential for the body also to generate an anti-inflammatory response. There was a significant increase in infection-fighting immune cells after taking 12 ml of ashwagandha root extract daily. After 60 days of taking 250-500 mg of Ashwagandha daily, C-reactive protein levels dropped by 30%, according to another study.


Some studies have shown that the medicinal herb ashwagandha can help with various health issues, including but not limited to blood sugar, inflammation, mood, memory, stress, anxiety, muscle strength, and fertility. Depending on the individual, dosages between 250 and 500 milligrams (mg) daily for at least a month have shown to be beneficial.

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