The effective dosage of ashwagandha varies based on the form and intended use. Clinical studies suggest these general guidelines:
- Standard daily dose: 300-600mg of root extract
- Stress/anxiety: 500-600mg twice daily
- Sleep improvement: 600mg daily, 1-2 hours before bedtime
- Athletic performance: 500mg twice daily
Always start with a lower dose and gradually increase as needed. The extract should contain at least 5% withanolides (active compounds). It’s recommended to take ashwagandha with meals to improve absorption and minimize potential stomach discomfort.
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Last Updated: October 1, 2025
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