Ashwagandha is an adaptogenic herb which is quickly becoming one of the most popular herbal dietary supplements out there.
It was highly regarded in traditional medicine systems, and nowadays many individuals take ashwagandha to potentially reduce stress, improve hormonal and sexual health, enhance exercise performance, and improve brain function among other things.
Of course, it’s essential to take the best dosage of ashwagandha to receive the greatest benefits. This article details our recommended ashwagandha dosing to take per day for various conditions, as well as other relevant considerations.
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How Much Ashwagandha Should You Take?
Based on recent research, most individuals will benefit from taking 300mg to 600mg of ashwagandha per day. This dosage has shown consistent benefits across a wide range of health conditions.
However, the ideal dosage may vary depending on one’s current health status, intended benefits, and other unique factors, which we will cover below.
Ashwagandha Dosage:
Ashwagandha is one of the most well-researched herbs, with a variety of potential benefits, including:
- Reduced Stress & Anxiety
- Improved Sleep
- Enhanced Sexual Function & Fertility
- Increased Athletic Performance
- Improved Cognitive Function
In order to receive these benefits, it’s essential to take the right amount of ashwagandha. Thus, below, we will go over the research-backed doses of ashwagandha for various benefits and conditions.
Ashwagandha Dosage for Stress & Anxiety:
The most well-researched benefit of ashwagandha root is decreased stress and anxiety symptoms. Numerous clinical trials over the years have shown that between 300 to 600mg of ashwagandha can potently reduce stress and anxiety. Although, some individuals may require greater amounts as high as 1g or more.
In one of the most recent clinical trials, supplementation with 500mg of ashwagandha at night led to significant reductions in stress and anxiety symptoms. Ashwagandha also decreased cortisol and increased serotonin levels, further indicating anti-stress and anti-anxiety effects.
Another clinical study showed that twice-daily administration of ashwagandha (at either 125mg or 300mg per dose) greatly reduced stress and anxiety symptoms as well as cortisol levels compared to the placebo. These effects were greater for the higher-dose group compared to the lower-dosed group.
In a clinical trial on individuals with high chronic stress, supplementation with 300mg of ashwagandha twice daily led to substantial reductions in stress, anxiety, and cortisol compared to the control group.
Summary:
The recommended dosage of Withania somnifera to reduce stress and anxiety is between 300 and 600mg.
Ashwagandha Dosage for Sexual Function & Fertility:
There is also a significant amount of clinical trials detailing the potential benefits of ashwagandha for sexual function and fertility. Based on numerous clinical trials, 300 to 600mg is a good starting point, although some situations such as male infertility may require significantly higher doses in some cases.
In a clinical trial on men with infertility, men who receive 5g of ashwagandha root extract daily had significantly improved sperm count, sperm motility, and semen volume compared to the control group. This is a rather high dose, and while other studies used a similar amount, there are also clinical trials such as this one which showed similar benefits at a much lower ashwagandha dose of 675mg (225mg three times per day).
In another clinical trial in healthy women, supplementing with 300mg of ashwagandha twice daily increased overall sexual function, including arousal, orgasm, lubrication, and sexual satisfaction, compared to the placebo. Moreover, these women had notably lower levels of sexual distress.
A clinical study on men with lower sexual desire also noted that 300mg of Withania somnifera twice daily led to higher sexual functioning and higher testosterone levels compared to the control group.
Summary:
The recommended dosage of Ashwagandha for promoting sexual health and function is between 300 and 600mg.
Ashwagandha Dosage for Sleep:
Ashwagandha may also improve sleep, which is in part due to its anti-anxiety and stress-reducing properties. Several clinical studies point to a dosage between 125mg and 600mg for improving sleep quality and other sleep parameters.
In a clinical trial on individuals with frequent non-restorative sleep, individuals who took 125mg of a highly concentrated ashwagandha supplement had much higher self-reported sleep quality compared to the placebo. Additionally, the ashwagandha group had greater sleep efficiency, fewer nightly awakenings, and shorter sleep onset time compared to the control group.
In a clinical trial on individuals with insomnia and anxiety, 300mg of ashwagandha twice daily led to significant improvements in sleep quality and sleep efficiency, as well as a significant reduction in sleep onset latency (the time it takes to fall asleep) compared to the placebo.
A clinical study on both healthy sleepers and those with insomnia showed that ashwagandha supplementation improved sleep in both groups, with greater effects for the insomniacs. Additionally, ashwagandha root improved a variety of sleep parameters while reducing anxiety in those with insomnia.
Summary:
The recommended Withania somnifera dosage for sleep benefits is between 125 and 600mg.
Ashwagandha Dosage for Athletic Performance:
Clinical trials indicate that ashwagandha (Withania somnifera) may have various benefits for athletic and physical performance, including endurance, strength, and power, typically when dosed between 300 to 600mg per day. Although some studies have used 1,000mg or more, which is possibly (but not definitively) better for elite level athletes.
In a clinical trial