How Much Ashwagandha Per Day: Optimal Dosage

Are you looking for an ancient Indian remedy to help reduce stress and anxiety?

If so, you may want to try taking ashwagandha. Ashwagandha is a powerful adaptogen and has been used in ayurvedic medicine for centuries to boost immunity, support cognitive function, and reduce stress levels.

In this blog post, we will discuss how much ashwagandha per day is optimal as well as other factors that should be taken into consideration when determining your Ashwagandha dosage. Keep reading to learn more about the incredible benefits of ashwagandha and its safe upper limits.

What Is Ashwagandha?

Ashwagandha is an ancient herb native to India that has been used for over 3,000 years in Ayurvedic medicine.

It is a powerful adaptogen and can help the body manage stress by reducing cortisol levels and balancing hormones. Ashwagandha root extract is generally taken as a pill or powder supplement. It may also be consumed as tea or added to smoothies and foods.

Ashwagandha Root Extract Form

KSM-66 Ashwagandha extract, derived from the root of the ashwagandha plant, is widely available in capsule form online and in health food stores.

Ashwagadha plant

The active chemical compounds found in ashwagandha are called withanolides, triterpenoid saponins such as sitoindosides VII-X and acetoxywithanolide glycosides including ashwanthenone B, C, D & E.

These compounds work together to provide many medicinal benefits such as improving sleep quality, boosting heart health, supporting cognitive function and enhancing overall immunity.

Health Benefits Of Ashwagandha Extract

Ashwagandha is an ancient herb with a wide range of potential health benefits, including stress reduction, improved sleep quality, enhanced immune system function and boosts to heart health and cognitive function. Learn more about the possible effects of ashwagandha intake here!

Stress Reduction

Stress reduction is one of the primary benefits associated with ashwagandha. Studies have shown that supplementing with ashwagandha can reduce cortisol levels and improve mental balance.

people, emotion, dramatic

Additionally, a study found that eight weeks of ashwagandha supplementation reduced perceived stress in healthy volunteers.

Furthermore, taking 500-600 milligrams per day for a month improved mental balance significantly. This makes it an ideal supplement for anyone looking to manage their stress levels naturally.

Improved Sleep

Improved sleep is one of the primary benefits of ashwagandha supplementation.

Studies have shown that taking between 500-600 milligrams of ashwagandha extract for up to 8 weeks can improve sleep quality and reduce insomnia symptoms.

woman, asleep, girl

Ashwagandha has also been found to be effective in reducing cortisol levels, which are associated with increased anxiety and stress, and may help regulate sleep cycles.

Additionally, research shows that taking 330 mg daily of a KSM-66 Ashwagandha extract over eight weeks may improve mental balance significantly and therefore could be beneficial for promoting better overall sleep quality.

Enhanced Immune System

Ashwagandha may help support a healthy immune system and reduce inflammation. Studies show that the active components found in ashwagandha, such as withanolides and sitoindosides, can boost immune function by increasing the production of white blood cells and lymphocytes.

blood, cells, red

Additionally, ashwagandha is thought to have anti-inflammatory properties which could make it an effective alternative approach to managing autoimmune diseases.

According to one study involving healthy volunteers, taking 500 mg of ashwagandha per day for eight weeks resulted in significant improvements in their immune function compared to placebo subjects.

Therefore, incorporating this ancient herb into your supplement regimen could be beneficial for supporting a strong immune system.

Boosts Heart Health

Ashwagandha is known for its ability to boost heart health. Studies have shown that it can reduce high cholesterol levels, lower blood pressure, and improve overall cardiovascular function.

One study found that taking 500-600 milligrams of ashwagandha root extract daily for a month significantly improved the participants’ total cholesterol level, HDL (good) cholesterol level, and LDL (bad) cholesterol level.

Lower Blood Pressure and Stress

Additionally, regular use of ashwagandha supplements has been linked to lower blood pressure in those with hypertension.

It may also help reduce oxidative stress and inflammation in the body which are both associated with an increased risk of heart disease.

Therefore, utilizing this powerful herbal remedy may be beneficial to overall cardiovascular health and could help protect against potential long-term complications due to poor cardiovascular function.

Supports Cognitive Function

Ashwagandha has been linked to several cognitive benefits.

A study of healthy volunteers taking 300 mg per day for eight weeks showed a significant decrease in stress and improvement in task performance compared with the placebo group.

brain, waves, consciousness

Additionally, studies suggest that ashwagandha may improve mental balance and reduce fatigue due to its anti-inflammatory properties and ability to help manage cortisol levels, a main stress hormone.

Helps Anxiety

There is also emerging research showing that ashwagandha may be beneficial for individuals suffering from anxiety disorders as well as dementia and other neurodegenerative conditions, although more research is needed in these areas.

How Much Ashwagandha Per Day?

The recommended ashwagandha dosage may vary depending on individual needs, but the most common dose used in studies is 300 mg per day.

Keep reading to learn more about how much ashwagandha you should take for optimal benefits!

Factors To Consider

When deciding how much ashwagandha is right for you, it’s important to consider the individual needs and goals.

A different Ashwagandha dosage may be appropriate for different people depending on why they are taking it. Dosage should also be taken into account based on age, gender, body weight, health status, and other medications or supplements being taken. It is always best to consult with a healthcare provider before starting any supplement regimen to ensure safety and optimal results.

Types of Ashwagandha

Another factor to consider when determining an effective dosage of ashwagandha is the type of extract being used; studies suggest that KSM-66 Ashwagandha extract has higher levels of bioactive compounds than other forms of ashwagandha and can thus be dosed at higher amounts.

This form typically requires twice as much as regular root extracts – 1000-1500 milligrams per day versus 500-600 milligrams per day – in order to achieve the same benefits.

Adjusting Dosage

It’s also important keep track of effects while adjusting dosage – if side effects appear too quickly or become too severe then reducing dose might be necessary until tolerability improves.

Taking smaller amounts more frequently throughout the day can also help improve tolerance while still providing beneficial results over time.

With these considerations in mind, finding the right amount of ashwagandha that works best for you should become clearer with trial and error as proper dose will depend on various factors like weight and lifestyle habits among many others.

Recommended Ashwagandha Dosage

Most research suggests taking 250-500 milligrams of ashwagandha per day for optimal benefit. The most common dosage used in studies was 300 mg of ashwagandha root extract daily; however, the recommended dosage can vary depending on individual needs.

One study found that 500-600 milligrams of ashwagandha per day for a month significantly improved mental balance in healthy volunteers.

KSM-66 Ashwagandha extract is typically taken in doses of 1000-1500 milligrams per day; however, this form is more concentrated and may offer greater health benefits than traditional forms of the herbal supplement.

It is important to consult with a healthcare provider before starting any new supplement regimen to evaluate tolerability and safety.

Safe Upper Limit

Although ashwagandha is generally considered safe in doses up to 500 milligrams per day, it is best to adhere to the recommended dosage for your individual needs or as prescribed by a healthcare provider.

There is not enough evidence available on the long-term effects of high daily doses of ashwagandha, so it is important to avoid taking too much.

Taking more than 1,000 milligrams per day could have unpredictable side effects and interact with certain medications such as blood pressure medication.

Therefore, it is very important that individuals do not exceed the upper limit when taking ashwagandha supplements and speak with a doctor about potential interactions before adding this ancient herb into their supplement regimen.


In conclusion, ashwagandha is an ancient herb that has shown to be beneficial in improving physical and mental balance. The optimal dosage of ashwagandha can vary depending on individual needs, but a general guideline suggests taking 250-500 milligrams per day for best results.

Higher doses of up to 1500 milligrams may also be used. It is important to consult with a healthcare provider if taking medications or have any existing health conditions before supplementing with ashwagandha.

Although it is generally considered safe, caution should be taken when using the herb as too much could cause digestive upset or skin reactions. Additionally, it should not be taken by pregnant women, nursing mothers, or children under age 18. By following the recommended guidelines for dosing and safety precautions, users can enjoy the many potential benefits of this powerful plant-based medicine.