The effective dosage of ashwagandha varies depending on the form and intended use. Clinical studies typically use doses ranging from:
- General wellness: 300-600mg daily
- Stress reduction: 500-600mg daily
- Sleep improvement: 600mg daily
- Athletic performance: 600-1200mg daily
It’s recommended to start with a lower dose (300mg) and gradually increase if needed. The supplement should be taken with meals, and evening doses may support better sleep. Always choose standardized extracts containing 1-5% withanolides and consult with a healthcare provider before starting supplementation.
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Last Updated: October 25, 2025
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