The effective dosage of ashwagandha varies depending on the form and intended use. Clinical studies typically use doses ranging from 250-600mg per day of root extract. For specific benefits:
- Stress reduction: 300-600mg daily
- Sleep improvement: 600mg daily
- Strength training: 500-600mg daily
It’s recommended to start with a lower dose (250mg) and gradually increase if needed. The supplement should be taken with meals and can be divided into two doses (morning and evening). Look for products standardized to contain 2.5-5% withanolides for optimal benefits.
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Last Updated: October 19, 2025
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