How Much Ashwagandha Per Day?

Adaptogens like Ashwagandha help the body respond to stress by adapting to what the body needs. It has been around for centuries, and now research discussing the safety and efficacy of an optimal daily dose of Ashwagandha is being explored. Let’s delve into how much Ashwagandha per day is safe to take.

What Is Ashwagandha?

Ashwagandha is an ayurvedic herb used in traditional Indian medicine, taken in a powder, capsule, or tincture form. 

It is an adaptogen, which is defined as: (Source)

a non-toxic substance and especially plant extract that is held to increase the body’s ability to resist damage of stress and promote or restore normal physiological function

It is also known as Indian Ginseng or Withania Somnifera.

Ashwagandha has a few different reported benefits. Most notably, modifying the stress response and mental health, and sexual health.

A double-blind, randomized, placebo-controlled trial conducted over eight weeks was completed to examine anxiety, stress, cortisol levels, and sleep quality. (Source)

The two intervention groups were given either 250mg or 600 mg of Ashwagandha per day, compared to a placebo.

Results showed a significant reduction in received stress scores, serum cortisol, and improved sleep quality among both ashwagandha intervention groups compared to placebo.

There was no significant difference between all groups when measuring perceived anxiety levels. 

Another study was done in which researchers gave participants 240mg of Ashwagandha for 60 days. (Source)

The outcomes showed a statistically significant reduction in cortisol and perceived stress, like the first study reviewed, and a statistically significant decrease in perceived anxiety.

The results for these two were consistent between both men and women.

A secondary outcome of testosterone levels was measured, it appears that testosterone levels did increase in males, not females, but it was not a statistically significant increase.

No adverse events were recorded in either study. 

Regarding sexual health, one pilot study in women revealed that 300mg of Ashwagandha for eight weeks showed a significant increase in sexual function as evaluated by standardized questionnaires. 

Two different studies both looked at the ashwagandha dose for increasing testosterone levels in males. Both studies found a significant increase in testosterone at the end, contrasting with the study above, which showed no significant difference in testosterone levels. (Source)(Source)

Some other proposed benefits of ashwagandha are lowering cholesterol, supporting heart health, boosting fertility, improving strength and powder output, and improving focus and memory. (Source)

Limitations To Research

Some excellent, promising studies show that ashwagandha is an adaptogen that can significantly improve the stress response or sexual well-being.

It is important to note that most of the studies reviewed were done on small sample size, for only a couple of months at a time.

More long-term, larger-scale human clinical trials are needed to continue to assess the efficacy of Ashwagandha.

Recommended Ashwagandha Dose for Certain Goals

Most research studies reviewed used 240-600 milligrams of ashwagandha dose to evaluate the effectiveness, and this seemed to be a safe, tolerable dose in the studies reviewed.

There are no specific guidelines on how much ashwagandha should be taken per day for specific conditions. For example, no evidence taking exactly 250mg per day of ashwagandha will definitely improve testosterone levels.

It does appear that anywhere between 240-600 mg per day is a standard dose. Research studies positively improved stress, cortisol, sleep, and sexual well-being in both males and females, subjectively and with blood markers.

According to examine, 300mg in the morning and 300mg in the afternoon is a common way to take ashwagandha, totaling 600mg daily. (Source)

Upper Limit

There is no upper limit or max dose yet established for Ashwagandha. 

One small, 18-person study looked at the safety, tolerability, and effectiveness of increasing doses of Ashwagandha over a 30-day period, in which the doses were increased every 10 days. 

They started at 750mg and reached up to 1250 mg per day at the end of the 30 days. 

One volunteer experienced side effects on day three at the lowest dose: increased appetite, libido, and hallucinogenic side effects with vertigo. Symptoms disappeared after stopping the drug. 

Other endpoints in the study showed a significant decrease in total cholesterol, no change in HDL, LDL, or VLDL, and a significant change in quadricep muscle force. No changes in liver tests or glucose levels were seen. 

The study concluded that the doses provided, up to 1250mg, are generally well tolerated,

More research is needed to see if doses higher than 600 mg provide any increased benefit, or harm for that matter, especially over a long period of time.

It appears doses 600 or under are safe and tolerable. 

Powder vs Capsule?

Ashwagandha is often sold in capsule form but can also be used in powder form. It’s seen in green powders and even gummies mixed with other vitamins, minerals, or herbs. 

The powder alone is an earthy taste so capsules may be more easily tolerated by some consumers. 

It doesn’t seem that ashwagandha in capsule form is more bioavailable than in powder form, so consumers can choose which works best for their lifestyle.

Some consumers may want to avoid ashwagandha in gummy form as it can stick to the teeth and contain added sugars, negatively impacting oral health.

Either way, it’s essential to look for good quality, 3rd party tested supplements so consumers can be sure they are getting what the bottle says. 

Can Ashwagandha And Rhodiola Be Combined?

Like Ashwagandha, Rhodiola Rosea is another adaptogen with benefits, including stress and anxiety reduction.

Consumers may want to try each adaptogen individually before mixing them together to see how they feel, as Ashwagandha provides more of a relaxing effect while Rhodiola can help provide energy.

Rhodiola and Ashwagandha are often combined in supplements, so they are taken together. They may have a synergistic effect when combined.

Some green powders like Supergreen Tonik provide both, so consumers don’t have to worry about taking two separate supplements once they find both adaptogens work for them.

For example, Supergreen Tonik provides 500mg of ashwagandha root extract within the recommended dose, along with 300mg of Rhodiola root and powder extract.

Conclusion

Adwaghanda has been used in traditional medicine for centuries, and the ongoing research for the future is exciting.

According to current research, a typical ashwagandha dose that provides benefits is 240-600 mg.

It is important to note that supplements like adaptogens are not regulated by the Food and Drug Administration (FDA). Consumers should discuss with their physician before adding any new supplement and choose a reputable, well-trusted brand once discussed.

Some supplements may negatively impact certain medical conditions and interfere with some pharmaceutical medications.

For example, ashwagandha is likely unsafe to use during pregnancy and some thyroid conditions and should be stopped before surgery. (Source)