How Much Ashwagandha Per Day Should I Take?

Understanding Ashwagandha Dosage

Ashwagandha is widely available in the U.S. market and worldwide, and supplements with this herb are for sale in capsules, powder, tablets, and gummies. Each product provides a recommended daily dosage in milligrams, with an average starting daily amount of about 300-600 mg which you may generally increase over time depending on your purpose.

Most quality products will also state the percentage of the primary active agent, withanolides, which indicates the formula concentration. The scale ranges from 1-10%, with levels over 2.5% required for efficacy - ideally, the higher the percentage the more potent the supplement.

When it comes to ashwagandha dosage, as we said, it’s best to begin with a lower daily intake and build up to your ideal dose over time. How do you decide on your optimal daily dose?

It’s important to follow the recommended product directions and the guidelines outlined in this article to determine the safest, most effective ashwagandha dose for you. In addition, you must consult with your physician to confirm safe usage and dosage. Let’s explore some of the factors that impact this decision.

Factors Influencing Ashwagandha Dosage

To decide your optimal ashwagandha dosage, it’s important to consider key factors like your purpose for taking the supplement, age, weight, health status, and whether you take any medications. Let’s explore some of the most significant issues to take into account when making dosage decisions.

Age Considerations

Ashwagandha is generally not recommended for children, although it is sometimes prescribed at lower doses (100-200mg) for conditions like ADHD. This herb is safe for adults if you follow the recommended guidelines, but there are age-related considerations for elderly people that could impact dosage. Due to factors like medical status, medications, and shifts in metabolism, physicians may recommend a lower than average daily dose, or deem ashwagandha inappropriate for the individual.

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Weight, Body Size, and Metabolism

Generally speaking, as weight and body size increase the impact of the dosage will decrease. The recommendations on the label are for someone who falls into the statistically ‘average’ body range, so make your decision accordingly under the advisement of a medical doctor. A general guideline is 6-10 mg for each kilogram of your weight.

Your body composition, such as the ratio of muscle to fat, also has an impact on how your system processes and utilizes ashwagandha. In addition, individuals with a fast metabolism may absorb and distribute the herb more rapidly.

Health Goals

Ashwagandha has multiple health benefits, including lowering stress, enhancing cognitive function, improving athletic endurance, boosting sexual libido, increasing energy, and strengthening the immune system. The optimal dosage for achieving different benefits will vary, so this is a key factor to consider.

Health Status and Medications

Several health issues preclude taking ashwagandha, including autoimmune conditions like lupus, multiple sclerosis, and rheumatoid arthritis. Individuals with thyroid disease, prostate cancer, or who recently had surgery should also avoid taking this herb unless directed by a physician. In addition, it is not suitable for women who are pregnant or breastfeeding.

There are medication contraindications, for example, you should not take ashwagandha with diabetes or blood pressure medication, sedatives, immunosuppressants, or anticonvulsants. Check with your physician regarding any current medicine or supplements to ensure they are safe to take with this herb.

Side Effects

Research shows that ashwagandha is generally safe and well-tolerated when following dosage guidelines, however, the chance of having side effects may increase with higher amounts. In some cases, this may include symptoms like nausea, diarrhea, and stomach upset. Taking dosages over the recommended maximum long-term could lead to more serious issues, so make sure you stay within the guidelines and confirm the dosage with your physician.

Recommended Dosage Guidelines

What is the optimal, safest ashwagandha dosage? As we’ve noted, the ideal amount will vary depending on your goal and other factors like age, weight, and medical status. According to the research, a safe, well-tolerated amount is between 125 mg and 1,000 mg daily, and integrative medicine specialist Yufang Lin, MD ^[1] explains that 500mg twice daily is a typical dosage.

Experts recommend starting with an ashwagandha dose of 300-500 mg daily and working up to your optimal amount. In addition, the research has identified suitable dosages for different health goals, so let’s examine a few of the most common uses.

Managing Stress and Mood

Most of the studies looking at the impact of ashwagandha on stress have concluded that a dosage of about 600 mg a day is optimal, but research also finds that 1000mg can effectively reduce depression and anxiety.

A study of 64 stressed adults published in the Indian Journal of Psychological Medicine^[2] concluded that 300 mg of full-spectrum ashwagandha twice daily safely and effectively improved stress resistance and enhanced quality of life.

Building Muscle Mass and Strength

Studies show the benefits of ashwagandha for promoting moderate increases in muscle mass and strength at dosages ranging from 500-1250 mg of ashwagandha daily. For example, an 8-week study of men with no resistance training published in the Journal of the International Society of Sports Nutrition^[3] concluded that supplementation with ashwagandha improved strength and bulk.

Enhancing Cognitive Function

Evidence shows that Ashwagandha may enhance overall brain health and improve cognitive functions like memory and mental focus. Based on the existing research, 300-600 mg is the ideal dosage for enhancing memory and clarity, and most experts agree.

A 2022 study of healthy volunteers in the International Journal of Environmental Research and Public Health^[4] found that acute supplementation with 400 mg of ashwagandha daily improved focus, attention, and working memory.

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Improving Sleep Quality

Research shows that the adaptogen and stress-reducing benefits of ashwagandha may decrease sleep latency, improve rest quality, and lengthen uninterrupted sleep duration. This raises the question, "Does ashwagandha make you sleepy?" While ashwagandha may not directly induce sleepiness, its calming effects can help improve overall sleep quality. Overall, studies indicate that 250 mg or 600 mg daily is the optimal dosage, although physicians may recommend a higher amount in cases of sleep disorders.

Whatever your reason for supplementing with ashwagandha, there are multiple options on the market including capsules, powders, tablets, and gummies. You may be wondering if the optimal ashwagandha dose or timing varies depending on the product, so let’s take a look at some practical tips.

Dosing Strategies and Tips

Are you still wondering, “How many ashwagandha gummies should I take?” Whether you consume ashwagandha in the form of a powder, capsule, tablet, or gummy, it’s very important to follow the directions for the particular product carefully. Never exceed the maximum daily dosage, and get medical approval from a physician for usage and dosage.

Now you wonder about what time is best to take Ashwagandha? You can take ashwagandha in the morning, in the evening, or divide up the dosage over the day. The ideal timing depends on its impact on you specifically and your health goals. In the morning, this herb usually gives you energy, motivation, and mental focus for the day, and some even find an afternoon instead of evening second dosage works well if this is the main purpose.

Certified Nutritionist Varsha Khatri advises,

To improve sleep quality, ashwagandha should ideally be taken in the evening. This herbal medicine has been shown to lower cortisol levels, which are typically elevated among people experiencing chronic anxiety. By reducing cortisol levels, ashwagandha promotes calmness throughout the nervous system, making it easier to fall asleep and stay asleep.

If your goal is sleep, taking the full ashwagandha dosage in the evening may be ideal, but dividing it up between morning and night could help reset your circadian rhythm and provide long-term benefits to rest quality.

Another consideration is the individual impact the herb has on you, as results can vary. Some people find a full dose in the morning leads to drowsiness, and for others, it keeps them awake and alert at night. We recommend trying different options to see what works for you, starting at the lowest dose and increasing as you adjust to the effects.

Safety Considerations and Precautions

As we’ve highlighted, there are health conditions and medication contraindications that preclude the use of ashwagandha, and even healthy individuals must consult with a doctor for usage and dosage approval before proceeding.

While research shows generally that regular ashwagandha supplementation for 3 months is safe, few studies examine long-term usage and safety, so only take it beyond this point with a physician’s approval and careful monitoring.

In some cases, prolonged use of ashwagandha or consumption beyond the recommended dosages has led to liver problems or failure. In addition, it could lead to birth defects, so pregnant and breastfeeding women should avoid this herb.

When it comes to taking ashwagandha, medical experts recommend that you begin with a half dose and gradually increase to your optimal amount and timing based on how it impacts you.