How much Ashwagandha should I take?

Ashwagandha is an herb that has been used for centuries in Ayurvedic medicine. Today, it’s gaining attention for its potential to help with stress and improve overall well-being. But when taking ashwagandha supplements, how much is right for you? 

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This article will guide you through the recommended dosages of ashwagandha, what to consider before taking it, and how to safely incorporate it into your routine.

What is Ashwagandha?

Ashwagandha is a small shrub with yellow flowers found in India and North Africa. People have used its roots and berries to make medicine for a long time. It is known for helping the body manage stress. In science, it is called Withania somnifera, and it has chemicals that might calm the brain, reduce swelling, lower blood pressure, and change the immune system.

Health benefits of Ashwagandha

Ashwagandha is recognized for several health benefits, backed by scientific research to varying degrees. It’s primarily known for its potential to reduce stress. This herb works by lowering cortisol levels, which are the hormones your body releases when you’re stressed. 

Some also take it to tackle anxiety, with users reporting a  calming effect after regular intake.

Beyond its mental health applications, ashwagandha may also contribute to physical well-being. 

It has been associated with better sleep quality, which is crucial for overall health. Athletes or those who regularly work out might find it beneficial for enhancing physical performance and muscle recovery after exercise. For men, it helps to improve sexual health and libido. Additionally, it’s thought to boost energy levels and help with concentration and focus throughout the day.

Here are the key benefits of taking ashwagandha supplements:

  • It may decrease stress by reducing cortisol levels.
  • Users often report a calming effect, which might help with anxiety.
  • It can contribute to better sleep, aiding in rest and recovery.
  • It helps with maintaining energy throughout the day.
  • It might improve concentration and focus.
  • It may be beneficial for muscle strength and recovery post-exercise.

It’s essential to note that while these benefits are promising, ashwagandha works differently for everyone, and its effectiveness can vary from person to person.

How much Ashwagandha should you take?

Figuring out the right amount of ashwagandha to take can be tricky because it depends on many things, like your age, health, and the reason you’re taking it. There is no one-size-fits-all dosage, but there are some general guidelines. Usually, studies have used dosages ranging from 250 to 600 milligrams per day

Some studies suggest that taking up to 1000 milligrams daily can be safe, but starting with a smaller dose is best to see how your body reacts.

When you buy ashwagandha, looking at the label is important because the strength can vary greatly between products. Some have more ashwagandha in one pill than others. Always start with the lowest dose the product recommends, and talk to a doctor if you need more clarification.

How to take Ashwagandha

Ashwagandha root, capsules and powder

When incorporating ashwagandha into your routine, you have several options, and choosing the right one depends on your personal preferences and lifestyle.


Convenient for those on the go, capsules are a hassle-free way to take ashwagandha. They are discreet, have no taste, and are easy to incorporate into your daily vitamin regimen. Capsules often come in various strengths, allowing you to manage your dosage accurately.


The powdered form of ashwagandha offers versatility. It can be earthy in flavor, so it pairs well with strong-tasting beverages like coffee or a protein shake. The powder allows for flexibility in dosage, as you can measure out exactly how much you want to use, which is beneficial for those who may need to start with a smaller amount and increase gradually.

Liquid Extracts

Liquid extracts are ideal for those looking for rapid absorption. They can be added to water, juice, or tea, and the dropper enables precise control over the dosage. Liquid extracts can be particularly potent, so checking the concentration before using is essential.

No matter which form you choose, consistency is key to seeing the best results. It’s also crucial to consider the timing of your dosage. Some people find ashwagandha energizing and take it in the morning to support their energy levels throughout the day. 

Others may experience a calming effect and prefer to take it in the evening to help wind down and prepare for sleep.

Always start with the lowest recommended supplement dose and observe how your body responds. If you have specific health conditions or are taking other medications, it’s wise to consult with a healthcare provider to determine the best form and timing for taking ashwagandha, as well as to ensure it won’t interfere with your other treatments.

Finally, consistency is more important than the form of ashwagandha you choose. Benefits are typically seen over time with regular use. Therefore, select a form you can take regularly that fits easily into your daily routine.

Are there side effects to taking ashwagandha?

A pregnant woman sitting on a couch

While ashwagandha is safe for many people, it’s still important to be careful. Most people don’t have problems when taking ashwagandha, but some might get an upset stomach, diarrhea, or vomiting. This happens when they take too much, so if you stick to the recommended dose, you’re less likely to have these issues.

If you’re pregnant or breastfeeding, it’s best to avoid ashwagandha or seek your doctor’s advice before taking the supplement. 

For those with certain conditions like autoimmune diseases, thyroid disorders, or hormone-sensitive cancers, ashwagandha might not be a good choice. It can affect how your body regulates itself.

Ashwagandha can interact with other medications, such as those for blood pressure or thyroid. If you’re on medication, talk to your doctor before starting ashwagandha to ensure it won’t cause any problems.

Always start with a low dose to see how your body reacts, and never take more than the recommended amount. If you notice any side effects, stop taking ashwagandha and talk to a healthcare provider.

How to choose a quality Ashwagandha supplement

Picking a good ashwagandha supplement is important. Here’s how you can choose a quality one:

  • Look for supplements that list the number of withanolides, which are active ingredients in Ashwagandha. A higher percentage means the supplement is more potent.
  • Choose brands that have good reviews and are known for quality. Brands specializing in herbal supplements or having a history with ayurvedic products are often a good bet.
  • The best supplements have a few extra ingredients. Avoid products with a long list of fillers or artificial additives.
  • Ensure the product has a clear recommended dose and fits the general ashwagandha guidelines.

By choosing a quality supplement, you’re more likely to get the benefits of ashwagandha. If you need more clarification, a healthcare provider or a health food store specialist can advise on which product to choose.

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Ashwagandha supplement

Taking ashwagandha can be helpful for many people, but it’s important to find the right dose for you. Always start with a small amount and see how your body reacts. If you have health conditions or take other medications, speaking with a doctor is especially important. 

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Frequently Asked Questions

Is 1000mg of ashwagandha too much?

For some people, 1000mg of ashwagandha may be a suitable dose, but it’s higher than many studies suggest starting with. It’s important to follow the dosage on your supplement’s label and consult with a healthcare provider, especially if you’re new to ashwagandha or have certain health conditions.

Is it OK to take Ashwagandha every day?

Yes, it’s generally safe to take ashwagandha every day. In fact, consistent daily use is often recommended to see the full benefits. However, sticking to the recommended dose and monitoring how your body responds is crucial.

How many spoons of ashwagandha per day?

The amount of ashwagandha powder you should take can vary, but a common dose is about 1/4 to 1/2 teaspoon once or twice a day. It’s best to start with less and increase if needed, and always check the packaging of the specific product you’re using for guidance.

How much does ashwagandha increase testosterone?

Some studies suggest that ashwagandha may increase testosterone levels, but the results can vary. The increase is often modest and more pronounced in certain populations, such as men with fertility issues. More research is needed to determine the exact effects of testosterone on the general population.

About Thomas Arkenis

Avatar photoThomas is a natural health enthusiast and our resident journalist. He's an avid contributor to various traditional medicine conferences and forums, Thomas stays on top of the latest industry trends to bring you the latest product and ingredient innovations.

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