How Much Ashwagandha Should You Take? Evidence-Based Dosing

Abstract Summary

Objective

Summarize practical daily dosing ranges for adults using standardized ashwagandha, highlight protocols tested in RCTs, and outline safety boundaries.

Context

Dose depends on extract potency and withanolide content; products vary widely. Clinicians and consumers should match dosing to the actual standardized extract on the label, not raw root equivalents.

Methods Used

Approach

For a typical adult: begin at 240–300 mg/day of a standardized root extract; if tolerated and indicated, many trials use 300 mg twice daily for ~8 weeks. Reassess benefits/side effects at 4–8 weeks; avoid chronic continuous use pending long-term data. Stop and seek care if jaundice, dark urine, or unusual fatigue occur.

Data Collection

Reported RCT dosing spans ~240–600 mg/day standardized extract across outcomes (stress, sleep, cognition, performance). One crossover RCT in aging men used 600 mg/day; multiple stress/sleep trials used 300 mg BID for 8–12 weeks. Traditional preparations use higher gram-level root powder, but with greater variability.

Researchers’ Summary of Findings

Impact on Health

Right-sized dosing may improve perceived stress, sleep parameters, or training outcomes in selected populations while minimizing adverse effects and cost.

Health Implications

Short-term use is generally safe, but avoid in pregnancy/breastfeeding and use caution with thyroid disease or liver disease. Be alert to rare hepatotoxicity signals; choose third-party-tested products.

Sustainability

Use verified products (USP/NSF) to reduce mislabeling and contamination, buy only needed quantities, and prefer minimal packaging.

DOI: 10.1177/1557988319835985