How Much Ashwagandha Should You Take Per Day?

How Much Ashwagandha Should You Take Per Day?

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In this article, we'll answer how much ashwagandha should you take per day and cite different effective dosages that have been studied.

First, we'll explain briefly what ashwagandha is and what its effects are. Then we'll go into how much you should take on a daily basis and finish with the best times to take ashwagandha.

What Is Ashwagandha?

Ashwagandha is a powerful adaptogenic herb that's been a staple in ayurvedic medicine and Chinese medicine for thousands of years.

Adaptogens are naturally occurring plants that help the body to adapt to stress, support everyday bodily functions, and keep the body in balance.

Ashwagandha has a lot of different positive benefits that you can learn more about here.

how much ashwagandha should you take per day

What Does Ashwagandha Feel Like?

Most people who take ashwagandha say it helps a lot with anxiety/stress and having a clear mind.

Adaptogens help people deal with stress and ashwagandha is popular for being able to improve and regulate your overall mood.

People often report better energy levels, better mood, less stressed and anxious, and a lot more alert upon waking up in the morning. 

Because of its powerful ability to lower cortisol, the stress hormone, ashwagandha can help your energy levels, reduce stress, and improve sleep quality.

 To read more in depth about ashwagandha's benefits, click here.

How much ashwagandha should you take per day?

How Much Ashwagandha Should You Take Each Day?

The minimum effective dose of ashwagandha seems to be around 300-600mg a day for most use cases.

However, it's different for each person and there's certainly different levels of tolerance.

Thankfully ashwagandha is incredibly safe and non-toxic.

Some people may get an upset stomach if they take a large dose or if they take it on an empty stomach but other than that ashwagandha is safe for most people to take every day with no real negative side effects.

Let's take a look at some dosages observed in studies around some of ashwagandha's more common use cases.

Ashwagandha dosage for stress and anxiety

This study found a significant reduction in stress and anxiety for people taking one 300mg capsule of ashwagandha twice per day for 60 days.

Ashwagandha dosage for depression

A 60 day study of stressed adults showed that those taking 600mg of ashwagandha per day reported a 79% reduction in severe depression.

Ashwagandha dosage for male fertility 

In another study that measured male fertility, subjects taking up to 5 grams of ashwagandha per day experienced improved sperm quality.

Ashwagandha dosage for muscle building

A study measuring the effects of ashwagandha on muscle building showed that men taking 600mg of ashwagandha per day for 8 weeks led to 1.5.-1.7 times increase in muscle strength and a 1.6-2.3 times increase in muscle size.

Ashwagandha dosage for memory

A study on memory showed that taking 600mg of ashwagandha every day for 8 weeks improved general memory, attention, and task performance.

Final Thoughts

Depending on your own personal reasons for taking ashwagandha you might want to take a certain amount. 

Zen Medicinal Ashwagandha is 450mg per capsule so a single capsule (1 serving size) is certainly an effective dose for most people.

When you're just starting out with ashwagandha it’s a good idea to take a single daily dosage at first to gauge how you respond and how you're feeling.

If you feel great and are satisfied with the effects, then continue taking that same dosage.

However to feel more pronounced effects, one can take additional servings once or twice per day.

If you haven't already ordered, click here to get your ashwagandha now.


  • Aru Vaidya

    My son is under weight. He is 29 yrs and his weight is 44. What medicine would you just along with ashwagandha tablets?


    Very effective and explanatory note

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