Ashwagandha, also known as Withania somnifera L. Dunal, Indian ginseng, or winter cherry, is a key herb in Ayurvedic medicine. It has gained popularity for its ability to reduce stress and anxiety, boost energy, and support overall health. But to enjoy these benefits safely, understanding the right dosage is crucial.
In this article, we’ll explore the recommended ashwagandha dosage, how long you can take it, and what research says about its efficacy and safety.
What Is Ashwagandha?
Ashwagandha is a traditional herb used for centuries in India. It is known for its adaptogenic properties. This means it helps the body manage high stress and promote balance.
The plant's root and leaf are used to make ashwagandha supplements and ashwagandha extracts. Both forms are available as capsules, powders, and liquid tinctures.
Learn more about ashwagandha’s history in Ayurveda.
Typical Dosage Recommendations
Standard Dosage Range
The right dose depends on the form of ashwagandha you take. In general:
- Ashwagandha root powder: 3–6 grams per day.
- Ashwagandha extracts (standardized to 5% withanolides): 300–600 mg per day.
These amounts have been used in clinical trials to assess the efficacy and safety of the herb.
Tip: Always start with a lower dose. Increase gradually if needed and as tolerated.
Dosage for Stress and Anxiety
Several studies show that 300–600 mg of ashwagandha extract daily helps reduce stress and anxiety. A 60-day randomized double blind placebo study found significant stress reduction at this dose range. Source
Another double blind placebo controlled study highlighted improved sleep quality and lower stress levels with 600 mg daily. Read more.
Long-Term Use: How Long Is Safe?
Many ask about the long term effect of ashwagandha. Research shows that daily use for up to 90 days is well tolerated in healthy adults. A blind placebo controlled study over this period showed no serious adverse effects. Clinical trial details
However, long-term use beyond 90 days has not been widely studied. Consult a healthcare provider for guidance if planning extended use.
Forms of Ashwagandha and Dosing Differences
- Ashwagandha root powder: Larger doses are needed as it is less concentrated.
- Ashwagandha extracts: Standardized extracts are stronger; smaller doses are effective.
- Ashwagandha supplements: Available as tablets or capsules. Doses vary by brand.
Choose a supplement that lists the percentage of withanolides. This ensures consistency and potency.
Learn how long it takes ashwaganda to take effect here.
The Role of Clinical Trials
Ashwagandha’s benefits are backed by science. A review of multiple clinical trials highlights its role in lowering stress levels and improving overall health.
For example:
- A randomized double blind placebo trial found significant reductions in cortisol, a stress hormone. Study link
- A 2019 double blind placebo controlled trial showed ashwagandha improved memory and cognitive function in adults. More info
These studies support its use at moderate doses for short- to mid-term use.
Safety of Ashwagandha
Common Side Effects
Ashwagandha is generally safe when used as recommended. Possible side effects include:
- Upset stomach
- Drowsiness
- Mild headache
These effects are more likely at high doses or when first starting the supplement.
Serious Risks
Large doses may cause:
- Diarrhea
- Nausea
- Low blood pressure
Pregnant or breastfeeding women should avoid ashwagandha unless directed by a doctor. There is limited data on the safety of ashwagandha withania in these groups.
Drug Interactions
Ashwagandha may interact with:
- Sedatives
- Thyroid medications
- Blood pressure drugs
Talk to your doctor if you take prescription medications.
Tips for Safe Ashwagandha Use
- Buy from reputable brands that provide certificates of analysis.
- Follow label instructions or your doctor’s advice.
- Monitor how you feel when starting or changing doses.
- Avoid combining with alcohol or other sedatives without medical advice.
Learn more about our ashwagandha products here.
Can You Take Ashwagandha Every Day?
Yes, daily use of 300–600 mg ashwagandha extracts is common. Most clinical trials tested daily doses for up to 90 days with good safety profiles.
But because the long term effect of ashwagandha beyond three months is not well studied, consider taking breaks between cycles.
Final Thoughts: Finding the Right Dosage
Ashwagandha can be a valuable tool to help reduce stress and anxiety and support overall health. For most adults:
- 300–600 mg of extract daily is effective and safe short term.
- Use for up to 90 days is supported by studies.
- Always check with your healthcare provider if unsure.
By sticking to these guidelines, you can enjoy the benefits of this time-tested Ayurvedic medicine safely.
View Happy Hour which is full of organic ashwagandha.
Further Reading
- Efficacy and safety of ashwagandha in clinical trials
- Traditional uses and pharmacological properties
- Ashwagandha for stress: A clinical review
FAQ: Correct Dosage of Ashwagandha
How much ashwagandha should I take daily?
The common dose is 300–600 mg of ashwagandha extract standardized to 5% withanolides. For root powder, doses of 3–6 grams daily are typical. Always start with a lower dose and increase gradually if needed.
How long can I take ashwagandha safely?
Most clinical trials support safe use for up to 90 days. The long term effect of ashwagandha beyond this period is not well studied. It’s best to consult a healthcare provider for extended use.
Does ashwagandha really help reduce stress?
Yes. Studies, including randomized double blind placebo and double blind placebo controlled trials, show that ashwagandha can reduce stress and anxiety. It lowers cortisol levels and helps the body adapt to high stress.
What is the difference between ashwagandha extract and root powder?
Ashwagandha extract is concentrated and standardized for active compounds (withanolides), so smaller doses are needed. Root powder is less concentrated and requires higher doses for the same effect.
Are there any side effects of ashwagandha?
Ashwagandha is generally safe. Mild side effects may include:
- Stomach upset
- Drowsiness
- Headache
At higher doses, nausea, diarrhea, or low blood pressure may occur.
Is ashwagandha safe for long-term use?
The efficacy and safety of ashwagandha for long-term use beyond 90 days is not well established. Short- and mid-term use appears safe for most healthy adults, as shown in clinical trials.
Can I take ashwagandha with other medications?
Ashwagandha may interact with:
- Sedatives
- Blood pressure medications
- Thyroid treatments
Talk to your doctor before combining it with prescription drugs.
Does ashwagandha have other names?
Yes. Ashwagandha is also called:
- Withania somnifera L. Dunal
- Indian ginseng
- Winter cherry
These names may appear on supplement labels.
What is the best form of ashwagandha supplement?
Look for ashwagandha supplements that specify:
- The percentage of withanolides
- Certification for purity and quality
Ashwagandha extracts standardized to 5% withanolides are most commonly used in research.