The recommended dosage for ashwagandha can vary depending on your needs, but most research suggests that taking 250–500 milligrams (mg) per day for at least one month may be beneficial.
Ashwagandha, also known by its botanical name Withania somnifera, is a small woody plant with yellow flowers native to India and North Africa.
It’s classified as an adaptogen, as it’s believed to help your body manage stress better. The plant — particularly its root — has been used for
Modern science also links it to health benefits, such as reduced stress and anxiety and improved blood sugar levels, mood, and memory.
Read on to learn about the optimal dosages needed to reap different health benefits.
Ashwagandha is best known for its stress-lowering effects.
The medicinal herb appears to help lower levels of cortisol, a hormone produced by your adrenal glands in response to stress.
More specifically, daily doses of
A 2021 review reported that taking at least 600 mg of ashwagandha per day for eight weeks could reduce anxiety and improve sleep quality in people with stress or insomnia.
Ashwagandha may help boost fertility and promote reproductive health, especially in males.
A
In a small 2022 study, adult males with low sexual desire were given 300 mg of ashwagandha root extract twice a day over an eight-week period. The results showed that it led to a significant increase in serum testosterone levels and sexual well‐being.
Supplementing with ashwagandha may also increase muscle mass and strength.
In one study, taking 500 mg of ashwagandha extract led to a significant increase in upper and lower body strength when paired with resistance training over a 12-week period.
Ashwagandha may also help lower inflammation and boost your immunity.
A 2021 study found that taking 60 mg of ashwagandha extract per day for one month improved the body’s natural and adaptive immune function, which could help protect against infection.
Ashwagandha is traditionally used in Ayurveda to help boost memory, and some scientific studies support this practice.
In a 2021 study, taking 300 mg of ashwagandha root extract daily led to significant improvements in memory and focus after 90 days in adults with high stress levels.
That being said, human research in this area is limited and more is needed before strong conclusions can be drawn.
Ashwagandha is considered safe for most people. However, healthcare professionals recommend avoiding the herb if you:
- are pregnant
- are breastfeeding or chestfeeding
- have an autoimmune disease, such as lupus
- have rheumatoid arthritis
- have type 1 diabetes, and Hashimoto’s thyroiditis — may need to avoid it.
Ashwagandha may also interact with certain medications. Therefore, people taking other medications should consult with a doctor before supplementing with ashwagandha.
Keep in mind that most of the studies on ashwagandha were small and of low quality. For this reason, the information on the effectiveness and safety of dosages may be inaccurate. More research is needed.
While ashwagandha is generally considered to be safe, it can lead to some
- stomach upset
- loose stools
- nausea
- drowsiness
Although rare, more severe side effects have been reported, including liver damage. If you notice signs of liver damage, such as jaundice, it’s important to seek immediate medical support. This can help lower the risk of permanent damage to the liver.
Ashwagandha is a medicinal herb that may offer several health benefits, such as improved:
- inflammation
- mood
- memory
- stress, and anxiety
- muscle strength
- fertility
Dosages vary depending on your needs, but studies report that 250–500 mg per day for at least one month may be effective.
