The optimal dosage of ashwagandha depends on the form and intended use. Clinical studies typically use doses ranging from 300-600mg per day of root extract. Common recommendations include:
- Standard root extract: 300-600mg daily
- Root powder: 1-2 teaspoons (3-6 grams) daily
- For stress relief: 300mg twice daily
- For sleep: 600mg 1-2 hours before bedtime
It’s best to start with a lower dose and gradually increase it while monitoring your body’s response. Take with meals to minimize potential stomach discomfort. Always consult with a healthcare provider before starting any supplement regimen, especially if you’re pregnant, nursing, or taking medications.
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Last Updated: August 28, 2025
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